Dried kiwi has a relatively high calorie content, typically ranging from 300 to 350 kcal per 100 grams, which is much higher than that of fresh kiwi (about 50-60 kcal per 100 grams). However, it can still be included in a healthy diet through rational selection and controlled consumption.
I. Calorie Sources and Purchasing Tips
Its calories mainly come from concentrated natural sugars. After fresh fruits are dehydrated, the moisture content decreases while the sugar density increases, leading to a rise in calories. Some products will add extra sugar or preservatives, which further increase the calorie content. Be sure to check the ingredient list when purchasing, and prioritize additive-free products that only contain "kiwi" to avoid additional sugar intake.
II. Retained Nutritional Advantages
Despite the high calorie content, dried kiwi is still rich in vitamin C, dietary fiber, and antioxidants: vitamin C helps enhance immunity, dietary fiber promotes intestinal health, and antioxidant components contribute to delaying aging. Moderate consumption can supplement these nutrients, but the intake must be strictly controlled.
III. Keys to Healthy Consumption
Control the amount: It is recommended not to exceed 30 grams per day to avoid excessive calorie intake.
Matching skills: It can be used as a snack with nuts and yogurt to enhance satiety and balance nutrition.
Time selection: Avoid eating a large amount after regular meals to reduce the burden of extra calories.
IV. Coordination of Diet and Exercise
While eating dried fruits, it is necessary to maintain an overall balanced diet: consume more fresh vegetables and fruits, whole grains, and reduce high-sugar and high-fat foods. Engage in at least 150 minutes of moderate-intensity exercise (such as brisk walking, swimming, cycling) every week to help consume excess calories and maintain a healthy weight.
In conclusion, the nutritional benefits of dried kiwi can be achieved through scientific consumption, and a balanced diet and moderate exercise are the core of maintaining weight and overall health.
