In kiwis of golden variety there are 21 grams of total carbs, 18 grams of net carbohydrates, 1 gram of fat, 2 grams of protein, and 90 calories and for getting proportionate weight it could be a good option.
Golden kiwi nutritions
Gold kiwis are sweeter than green kiwis. According to the findings of our study, young adults who are overweight or obese and consume one golden kiwifruit per day may experience a reduction in their body fat mass, an improvement in their blood pressure, and a regulation of their inflammatory reactions. Kiwi fruit is a good source of vitamin C, an important antioxidant that can naturally increase collagen synthesis.
Vitamin C is known to promote healthy skin and hair, and kiwi fruit is a rich supply of this vitamin. Kiwis have a high vitamin C level, which means that they can help keep your skin firm and give the appearance of young.
They can also help build strong strands. The majority of people think of oranges when they think of foods strong in vitamin C, however a serving of kiwi fruit (which consists of two smaller kiwis) has even more vitamin C than a medium-sized orange does. This may help to support the immune system.
Because the human body is unable to produce vitamin C on its own, consuming an adequate number of foods that are rich in this nutrient is essential in order to defend the human body against potentially dangerous diseases. 
Golden kiwi calories
Kiwis are a rich source of fiber, which is crucial for preventing constipation and keeping the body regular. Fiber can also help promote proper digestion, so eating kiwis regularly may be beneficial in this regard.
Specifically, green kiwifruit has a naturally occurring digestive enzyme called actinidin.
This enzyme has the ability to break down protein and improve function at both the stomach and intestinal levels. Green kiwifruit is rich in antioxidants.
This snack is low in calories but high in nutrient density, and it is packed with satisfying fiber that will help you feel full for longer.
It may help support healthy weight loss. Additionally, kiwis contain more than 90 percent water, which contributes to their ability to hydrate the body.
As an antioxidant, the high vitamin C found in kiwi fruit can assist to combat free radicals in the body, which not only supports healthy aging but also may prevent or even delay the development of chronic diseases such as cancer and heart disease.
It may be beneficial for both mothers and their infants: Folate is an essential nutrient during the first few months of a baby's life, as it assists in the development of a baby's brain and spine in a healthy way.
Kiwis, particularly those of the gold variety, are an excellent food choice for anyone looking for a snack that is both scrumptious and beneficial to their health.
Even while all varieties of kiwis have a good amount of nutrients, the nutritional profile of golden kiwis is particularly noteworthy. According to Brondo, they are famous for having the greatest vitamin C content of any other fruit that is regularly consumed (290% of the daily value for one serving).
According to Brondo, golden kiwis, in contrast to their green counterparts, can be bitten into in the same manner as an apple. 
Golden kiwi health benefits
If you eat the skin of the golden kiwi, you will double the amount of fiber in each serving, bringing it up to 4 grams from the previous 2 grams.
There is also a kind of kiwi fruit known as kiwi berries that has been gaining popularity in recent years. These little kiwi fruits are about the size of a grape, and because they have a smooth shell, they are ideal for popping into your mouth for a quick snack in the same way that you might pop grapes or blueberries into your mouth.
They have a flavor that is just irresistible and are packaged and sold in clamshells, just like other types of berries. This teeny-tiny fruit is loaded with vitamin C as well as a number of other essential minerals.
In order to get the most out of your kiwifruit, you should first give it a thorough washing and then chop it in half. Use a spoon to remove the flesh from the shell, and then eat it either in chunks or whole. You also have the option of using a pairing knife to peel them carefully before cutting them into slices.
After you have chopped the kiwi fruit, make sure not to wait too long before eating it because kiwi fruits contain enzymes that can cause the fruit to become overly sensitive and mushy.
For a balanced combination of probiotics and prebiotics, Dr. Brondo recommends include kiwi in infused water, tossing it in a smoothie, using it as a topper for a salad, or incorporating slices of it into yogurt.
In addition, Brondo reveals that both green and gold kiwifruit have a natural enzyme known as actinidin. This enzyme is responsible for the breakdown of protein and contributes to the production of a flavorful marinade.
She recommends slicing them and putting them over pork, poultry, or fish, or mixing them up into a paste. Here you will find some of Brondo's favorite kiwi recipes, including one for a popsicle that is simple to make and quite pleasant in the summers. The skin can benefit greatly from the consumption of kiwi fruit.
It is something that is very well-liked by females. Because it contains vitamin C, kiwi fruit is beneficial for the healing of wounds and scars on the skin.
The fruit of the Kiwi tree is frequently included in various skin care and cosmetic products. Our skin can become more supple and recover from damage more quickly thanks to this.
Kiwis are an excellent food choice for their high vitamin C content. Vitamin C from kiwi fruit has been shown to strengthen the body's defenses against a variety of infectious diseases. In addition to this, it has the potential to improve the natural defenses that your body already possesses against infections.
It is recommended that those who have a compromised immune system include it in their healthy diet. Patients who suffer from high blood pressure might reap many health benefits from eating kiwis.
For the purpose of keeping their blood pressure under control, these patients can lower it by consuming kiwi in the form of smoothies or by adding it to salads.
In addition, due to its high water content, it is a food that may effectively hydrate the body. The kiwifruit has a low calorie count and a high concentration of beneficial dietary fiber.
As a result, it is an excellent fruit choice for individuals who are attempting to lose weight. They may find that losing weight more quickly if they consume kiwis on a daily basis in an amount that is appropriate for their size and weight loss goals. 
