Kiwifruit Nutrition Facts

Calories, Carbs, and Health Benefits

kiwi nutrition facts and health benefits
Verywell / Alexandra Shytsman

Kiwi is a tiny fruit that packs a lot of nutritional benefits. On the outside, it's a small, oval-shaped fruit with a furry brown skin, about the size of a hen-egg. But inside is a sweet, bright-green vitamin-rich powerhouse. 

Sometimes referred to as kiwifruit or Chinese gooseberries, the fruit originated in China, then spread to New Zealand before being introduced to Europe and the United States after World War II.

California produces 98 percent of the kiwi available in the United States with peak harvesting season in the fall, from October through May. However, you'll often find kiwi available all year long, due to the spring harvest in New Zealand and Chili.

Nutrition Facts

The following nutrition information is provided by the USDA for one medium (148g) kiwi.

  • Calories: 42
  • Fat: 0.4g
  • Sodium: 2mg
  • Carbohydrates: 10g
  • Fiber: 2.1g
  • Sugars: 6g
  • Protein: 0.8g

Carbs in Kiwi

One medium kiwi contains 10 grams of carbohydrates, 1.2 grams of fiber, and 6 grams of sugar. A good source of fiber, just one medium fruit provides a little less than one-tenth of the recommended daily fiber intake. 

The glycemic index of kiwifruit is moderate, which means it may raise blood sugar. Its glycemic index is 58 and its estimated glycemic load is 7. People with diabetes or who are otherwise watching their blood sugar should eat kiwi only in moderation.

Fats in Kiwi

Kiwifruit is a low-fat food that can be enjoyed as part of a heart-healthy diet. One kiwi has less than 1 gram of fat, which comes from polyunsaturated fatty acids. 

Protein in Kiwi

Kiwi is not a good source of protein. One fruit contains less than a gram of protein. 

Micronutrients in Kiwi

One kiwi contains a full day's worth of the antioxidant vitamin C along with a good dose of potassium. 

Health Benefits

Kiwifruit is an excellent source of vitamin C, a water-soluble vitamin, proven to boost the immune system, fight the effects of stress and aging, and aid in wound healing. One kiwifruit contains about as much vitamin C as six ounces of orange juice.

In fact, a study of older adults found eating kiwi can help shorten the duration and intensity of upper respiratory infections (URTI). In the small study, participants who ate four gold kiwi a day reported less severe congestion and sore throat pain associated with a URTI, and symptoms resolved faster than a control group.

Kiwis are also a good source of potassium, containing more than a banana. Potassium is an important mineral in maintaining fluid and electrolyte balance. Studies have shown that those people with high intakes of potassium tend to have lower blood pressure.

In addition, kiwis are a good source of filling fiber which can help to promote bowel health and reduce bad cholesterol. Studies have shown that people who eat fiber-rich diets are at healthier weights and have a reduced risk of developing cardiovascular disease.

Kiwis also contain ample amounts of folate and zinc. They contain phytonutrients, such as lutein, which is important for eye health and may help to protect our cells from damage. Lastly, kiwifruit is a good source of both vitamin K and copper.

Common Questions

Can you eat the kiwi skin?

Yes. Believe it or not, the skin of kiwifruit is completely edible. In fact, according to the California Kiwifruit Commission, eating the skin preserves the vitamin C and fiber content, tripling the fiber content. Like all other fruits and vegetables, be sure to always wash it before consumption. Adequate washing can help to reduce bacteria and pesticide residue.

Can you cook with kiwis?

You can cook with kiwi, but, heat can cause the kiwis to fall apart, so most chefs suggest you avoid cooking with it.

Kiwi Recipes and Preparation Tips

Kiwis are best when used raw and can be eaten from your hand or sliced. Their beautiful green color also brightens plates, making it a great addition in fruit salads or as a garnish. 

When selecting kiwifruit in the store, inspect the fruit for blemishes—avoid those that appear to be damaged. Press the outside gently with your thumb. If it is very hard and doesn't give to slight pressure, it is not ripe. Unripe kiwis can ripen more quickly if you place them in a vented plastic bag with an apple or banana. Leave it on the counter for a day or two and it should ripen.

Kiwis will keep for several days at room temperature and up to four weeks in your refrigerator.

Kiwifruit can be used in making smoothies, sauces, and mousses and contain an enzyme (actinidin) which has a tenderizing effect on meat, making them good in a marinade. 

Some recipes to try: 

Allergies and Interactions

Kiwi contains actinidin, which can be an allergen for some adults and children. The most common symptoms are itching and soreness in the mouth. The most common severe symptom is wheezing, and anaphylaxis, though rare, may occur.

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Article Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  • California kiwifruit. Storing kiwifruit. http://www.kiwifruit.org/about/storing.aspx

  • Hunter DC, Skinner MA, Wolber FM, et al. Consumption of gold kiwifruit reduces severity and duration of selected upper respiratory tract infection symptoms and increases plasma vitamin C concentration in healthy older adults. Br J Nutr. 2012 Oct;108(7):1235-45. DOI: 10.1017/S0007114511006659

  • Pastorello EA, Conti A, Pravettoni V, et al. Identification of actinidin as the major allergen of kiwi fruit. J Allergy Clin Immunol. 1998;101(4 Pt 1):531-7.

  • U.S. Department of Agriculture. National Nutrient Database. https://ndb.nal.usda.gov/ndb/search 

  • University of Sydney. Glycemic Index Database. http://www.glycemicindex.com/index.php

  • Labensky, SR, Hause, AM. On Cooking: A textbook of Culinary Fundamentals. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 804.