Dried Kiwi
Actinidia deliciosaMacronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Dried kiwi can be eaten as a snack, added to trail mixes, or used in baking. It is best consumed in moderation due to its concentrated sugar content.
Smart Selection & Storage
Choose dried kiwi that is bright in color and free from added sugars or preservatives. Check for a soft, chewy texture.
Store in an airtight container in a cool, dark place. Refrigeration can extend shelf life.
Myths vs Realities
Healthy Recipes
Dried Kiwi and Quinoa Salad
This refreshing salad combines the nutty flavor of quinoa with the sweetness of dried kiwi, making it a perfect healthy lunch option.
- 1 cup cooked quinoa
- 1/2 cup dried kiwi, chopped
- 1/4 cup diced cucumber
- 1/4 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, chopped dried kiwi, diced cucumber, and cherry tomatoes.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Dried Kiwi Energy Bites
These no-bake energy bites are packed with nutrients and the natural sweetness of dried kiwi, perfect for a quick snack.
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/2 cup dried kiwi, chopped
- 1/4 cup honey
- 1/4 cup chia seeds
- 1 teaspoon vanilla extract
- 1. In a mixing bowl, combine the rolled oats, almond butter, dried kiwi, honey, chia seeds, and vanilla extract.
- 2. Mix until well combined, then refrigerate for 30 minutes.
- 3. Roll the mixture into small balls and store in an airtight container.
Dried Kiwi Smoothie Bowl
Start your day with this vibrant smoothie bowl topped with dried kiwi and other nutritious ingredients.
- 1 banana, frozen
- 1/2 cup spinach
- 1/2 cup almond milk
- 1/4 cup dried kiwi, sliced
- 1 tablespoon chia seeds
- Granola for topping
- 1. In a blender, combine the frozen banana, spinach, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and top with sliced dried kiwi, chia seeds, and granola.
- 3. Enjoy immediately for a refreshing breakfast.
Dried Kiwi Oatmeal Cookies
These wholesome oatmeal cookies are enhanced with dried kiwi, providing a chewy texture and a burst of flavor.
- 1 cup rolled oats
- 1/2 cup whole wheat flour
- 1/2 cup dried kiwi, chopped
- 1/2 cup coconut sugar
- 1/4 cup coconut oil, melted
- 1 egg
- 1 teaspoon baking powder
- 1 teaspoon vanilla extract
- 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mix the rolled oats, whole wheat flour, coconut sugar, baking powder, and dried kiwi.
- 3. In another bowl, whisk together the melted coconut oil, egg, and vanilla extract, then combine with the dry ingredients.
- 4. Scoop the dough onto the baking sheet and bake for 10-12 minutes until golden.
Dried Kiwi Chia Pudding
This creamy chia pudding is infused with the tropical flavor of dried kiwi, making it a delightful breakfast or dessert.
- 1/4 cup chia seeds
- 1 cup almond milk
- 1/4 cup dried kiwi, chopped
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
- 1. In a bowl, mix the chia seeds, almond milk, maple syrup, and vanilla extract.
- 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
- 3. Refrigerate for at least 2 hours or overnight, then top with dried kiwi before serving.
Dried Kiwi and Nut Trail Mix
This energizing trail mix combines dried kiwi with a variety of nuts for a perfect on-the-go snack.
- 1/2 cup dried kiwi, chopped
- 1/2 cup almonds
- 1/2 cup walnuts
- 1/4 cup pumpkin seeds
- 1/4 cup dark chocolate chips
- 1. In a large bowl, combine the chopped dried kiwi, almonds, walnuts, pumpkin seeds, and dark chocolate chips.
- 2. Mix well and store in an airtight container for a quick snack anytime.
- 3. Enjoy this nutritious trail mix during hikes or as an afternoon pick-me-up.
Dried Kiwi and Avocado Toast
Elevate your avocado toast with the addition of dried kiwi for a unique twist on a classic breakfast.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/4 cup dried kiwi, sliced
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the mashed avocado on the toasted bread and top with sliced dried kiwi and red pepper flakes if desired.
Dried Kiwi and Coconut Yogurt Parfait
This layered parfait features creamy coconut yogurt and dried kiwi, perfect for a healthy breakfast or snack.
- 1 cup coconut yogurt
- 1/2 cup dried kiwi, chopped
- 1/4 cup granola
- 1 tablespoon honey (optional)
- 1. In a glass or bowl, layer the coconut yogurt, chopped dried kiwi, and granola.
- 2. Repeat the layers until all ingredients are used.
- 3. Drizzle with honey if desired and serve immediately.
Dried Kiwi and Spinach Smoothie
This nutrient-packed smoothie blends dried kiwi with spinach for a refreshing and healthy drink.
- 1 cup spinach
- 1/2 banana
- 1/4 cup dried kiwi, soaked in water
- 1 cup coconut water
- 1 tablespoon flaxseeds
- 1. Soak the dried kiwi in water for about 15 minutes to soften.
- 2. In a blender, combine the spinach, banana, soaked dried kiwi, coconut water, and flaxseeds.
- 3. Blend until smooth and serve immediately.
Dried Kiwi and Chicken Salad Wrap
This protein-packed chicken salad wrap features dried kiwi for a sweet and savory combination that's perfect for lunch.
- 1 cup cooked chicken breast, shredded
- 1/2 cup dried kiwi, chopped
- 1/4 cup Greek yogurt
- 1 tablespoon mustard
- 1 whole wheat wrap
- Lettuce leaves
- 1. In a bowl, mix the shredded chicken, chopped dried kiwi, Greek yogurt, and mustard until well combined.
- 2. Lay the mixture on a whole wheat wrap and top with lettuce leaves.
- 3. Roll the wrap tightly, slice in half, and enjoy.
Frequently Asked Questions (FAQ)
Is dried kiwi healthy?
Yes, dried kiwi is healthy as it retains many nutrients and is high in fiber and vitamin C.
How many calories are in dried kiwi?
There are approximately 349 calories in 100 grams of dried kiwi.
Can dried kiwi help with weight loss?
In moderation, dried kiwi can be part of a weight loss diet due to its fiber content, which promotes satiety.
Is dried kiwi high in sugar?
Yes, dried kiwi is high in natural sugars due to the dehydration process, so it should be consumed in moderation.
How should dried kiwi be stored?
Dried kiwi should be stored in an airtight container in a cool, dark place to maintain freshness.
Can I rehydrate dried kiwi?
Yes, dried kiwi can be rehydrated by soaking it in water for several hours.
Is dried kiwi gluten-free?
Yes, dried kiwi is naturally gluten-free.
What are the health benefits of dried kiwi?
Dried kiwi is rich in fiber, vitamin C, and antioxidants, which can support digestion, immune function, and overall health.