Dehydrated fruit is easy to pack, store and eat, offering busy people a convenient way to get good nutrition. The dehydration process removes much of the water content from kiwi slices, making them denser, chewier and richer in nutrients per gram, but it also makes them higher in calories, sugar and fat than a raw kiwi. If you are watching your intake of certain nutrients, read the labels to see how dried fruit compares to raw 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.
Other Vitamins and Minerals
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.