dried fruit

Although it is small, one kiwi contains more vitamin C than three oranges. The exact amount in a serving of dried kiwi depends of the variety of the fruit used, according to The Natural Food Hub, but because the nutritional properties of dried kiwi are concentrated, dried kiwi always has more vitamin C per gram than it had before it was dehydrated. The United States Department of Agriculture's Nutrient Database lists a typical kiwi as providing approximately 64 milligrams of vitamin C, or about 151 percent of the amount you need each day, per serving. Some varieties, such as the Bruno kiwi, provide as many as 140 milligrams per serving.                                                                                                

According to the California Kiwifruit Commission, a serving of kiwi contains more potassium than a banana. With about 215 milligrams per serving, adding kiwi to your breakfast can help keep your body's sodium levels at bay and your blood pressure down. Two kiwis provide 30 milligrams of magnesium, which helps your nerves function properly, and more fiber than a bowl of bran cereal. Kiwis also contains the phytochemical lutein, which helps prevent vision loss, and 10 percent of your recommended intake of folate, a vital nutrient for pregnant or nursing women. Although few fat-free foods offer a rich source of the cholesterol-lowering antioxidant vitamin E, kiwi contains about a milligram per serving                                                                                                                                                                                                                                                          

One kiwifruit contains about 42 calories and less than .36 grams of fat. Although a 1.8-ounce serving of dried kiwi contains approximately 180 calories, its fat content remains negligible at only half a gram. Because it is dense in nutrients and virtually fat-free, dried kiwi is a healthy and reliable source of quick energy.