Kiwi Smoothie Recipes and Nutrition

Kiwi adds a great flavor to many smoothie recipes.

Kiwi Nutrition and Health Benefits

Kiwis are a rich source of vitamin C. They are also a good source of vitamins A, B6, E and K as well as folate, magnesium, phosphorus, copper and dietary fiber. The edible seeds contain omega-3 fatty acids. Antioxidants are especially present in the skin. Kiwifruit contains actinidin, which is an enzyme that breaks down protein.

Studies suggest that consuming 2-3 kiwifruit each day for 4 weeks helps thin and reduce fat in the blood which lowers the risk of clots and blockages. (More.).

Smoothie Recipes

Kiwi-Strawberry Smoothie
2 kiwis
1 cup whole strawberries
2 cups fresh baby spinach (or other leafy green)
1/2 cup water

Calories: 148 | Fat: 1.2g (grams) | Protein: 4.8g | Carbs: 36.3g | Calcium: 16% | Vitamin A: 82% | Vitamin C: 415%

Kiwi-Banana Smoothie
2 kiwis
1 banana
2 cups fresh baby spinach (or other leafy green)
¼ avocado
1/2 cup water

Calories: 303 | Fat: 8.2g (grams) | Protein: 6.3g | Carbs: 60.5g | Calcium: 15% | Vitamin A: 85% | Vitamin C: 302%

Kiwi-Apple Smoothie
2 kiwis
1 apple
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 cup water

Calories: 204 | Fat: 1.2g (grams) | Protein: 4.9g | Carbs: 51.2g | Calcium: 17% | Vitamin A: 256% | Vitamin C: 292%

Kiwi-Mint Smoothie
2 kiwis
1 banana
2 cups fresh baby spinach (or other leafy green)
4 mint leaves
1/2 cup water

Calories: 223 | Fat: 1.2g (grams) | Protein: 5.3g | Carbs: 56.3g | Calcium: 15% | Vitamin A: 84% | Vitamin C: 294%

Browse more kiwi recipes.

Browse more green smoothie recipes.

How To Select Kiwi

A ripe kiwi will give slightly to pressure. Avoid shriveled, very soft or bruised fruits. Unripe kiwis will ripen at room temperature away from sunlight.

Kiwis rank low in potential pesticide residue (13 out of 100) according to research conducted by the Environmental Working Group. If you choose to eat the skin, you might consider purchasing organic kiwis.

Tags: food nutrition, kiwi, kiwifruit