Nutrition Facts Fruit and Vegetables Kiwi Nutrition Facts and Health Benefits By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN Facebook LinkedIn Twitter Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our editorial process Updated on September 21, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Marisa Moore, RDN, MBA Medically reviewed by Marisa Moore, RDN, MBA Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It's Best Storage and Food Safety How to Prepare Kiwi is a tiny fruit that packs in a lot of nutritional benefits. Sometimes referred to as kiwifruit or Chinese gooseberries, kiwis originated in China before spreading to New Zealand, and eventually, Europe and the United States. Unfortunately, kiwis can trigger a fruit allergy for some. However, for the majority of people who aren't allergic, kiwis are a sweet way to add vitamins, minerals, and fiber to the diet. Kiwi Nutrition Data One medium-sized kiwi (75g) provides 42 calories, 0.1g of protein, 10.1g of carbohydrates, and 0.4g of fat. Kiwis are an excellent source of vitamin C, fiber, and potassium. The following nutrition information is provided by the USDA. Calories: 42Fat: 0.4gSodium: 3.8mgCarbohydrates: 10.1gFiber: 2.1gSugars: 6.7gProtein: 0.8gVitamin C: 56mgPotassium: 148mg Carbs There are just over 10 grams of carbohydrates in one medium-sized green kiwi. Of the 10 grams, 2.1 grams come from fiber, and 6.7 grams are from naturally occurring sugars. Kiwis are considered a low glycemic index fruit with a value of 52. Fats Kiwis are naturally low in fat, with less than 1/2 gram of fat per fruit. Kiwis do not contain any saturated fats. Protein There's almost 1 gram of protein per kiwi, meaning it is not a significant source of amino acids. Vitamins and Minerals In two kiwis, you get 230% of the daily value for vitamin C and 70% of vitamin K needs. Kiwis also provide potassium, vitamin E, and folate. Summary Kiwis are an excellent source of complex carbohydrates, offering fiber and antioxidants. Kiwis also provide more than your daily requirements of vitamin C and plenty of vitamin K. Health Benefits From a health perspective, there's not very much to dislike about kiwis. With loads of antioxidants and fiber, kiwis have several health benefits to offer. Aid Prevention of Iron-Deficiency Anemia Kiwi itself is not a major source of iron; however, it's one of the best natural sources of vitamin C. Vitamin C significantly increases iron absorption, effectively preventing iron deficiencies. In a study comparing the intake of iron-fortified breakfast cereal paired with two kiwis versus a banana, the kiwi group showed an increase in serum ferritin levels. May Shorten Duration of Cold Symptoms A study of healthy older adults found that kiwis can help shorten the duration and intensity of upper respiratory infections like the common cold. Participants who ate four gold kiwis a day reported less severe congestion and sore throat pain associated with respiratory infections. The kiwi group also noted that symptoms resolved faster than in the control group. Supports Heart Health Kiwis are naturally very low in sodium and are a good source of potassium. This is a winning combination of electrolytes for blood pressure reduction. The folate in kiwis (and other fruits and vegetables) is also associated with a lower risk of stroke. Additionally, kiwis' fiber content helps keep cholesterol levels down. Including kiwis in your meal plan, especially in place of salty processed snacks, is a great way to protect your cardiovascular system. Improves Digestive Health Eating kiwis on their own or with meals supports healthy digestion in multiple ways. Kiwis are a good source of soluble and insoluble fiber, two essential nutrients for regularity (two green kiwis provide 4 grams of fiber). Dietary fiber decreases the transit time of waste, increases the bulk of stool, and supports healthy gut bacteria that aid digestion. Kiwis also contain the enzyme actinidin. Actinidin enhances protein digestion in the stomach and small intestines. For people with irritable bowel syndrome (IBS), kiwis are considered a low-FODMAP food, meaning they are low in fruit sugars that can trigger symptoms. Aids Wound Healing The most prevalent micronutrients in kiwis are vitamin C and vitamin K, both of which play a crucial role in wound healing. Vitamin C is a precursor to collagen, a structural component in your skin. It's also a strong antioxidant that aids the body's natural repair mechanisms. To avoid excessive bleeding, vitamin K promotes timely blood clotting. Vitamin K is also associated with bone strength and fracture prevention. Allergies Kiwi is one of the more common fruit allergies, along with peaches and apples. Allergies to kiwi are sometimes associated with allergies to pollen, latex, or other fruits. Mild symptoms may include skin rashes and itching or swelling of the mouth, lips, and throat. Heart palpitations or anaphylaxis are possible with more serious kiwi allergies. See an allergist for testing if you believe you might be allergic to kiwi. Adverse Effects Kiwis are a good source of vitamin K. Vitamin K promotes blood clotting and may interfere with blood thinners. People who are prescribed the blood-thinning medication Coumadin (warfarin) should maintain a consistent intake of foods high in vitamin K. This ensures the medication dosage you are prescribed will work effectively. Varieties There are several varieties of kiwi that are native to China and Taiwan. Kiwi is also grown commercially in California and New Zealand. Some common varieties include the well-known Actinidia deliciosa variety, golden kiwi (A. chinensis), red kiwi (A. melanandra), silver vine (A. polygama), purple kiwi (A. purpurea), in addition to Actinidia arguta, Actinidia kolomikta, and Actinidia coriacea or Chinese egg gooseberry. Since golden kiwis are hairless, some people eat the skin, which provides additional fiber. Golden kiwis also contain more vitamin C than green kiwis. When It's Best The peak season for kiwi is November through May, but they can be found in most supermarkets year-round. When kiwis are fully ripe, they feel soft when pressed, smell fragrant, and appear plump. You can purchase firm, unripe kiwis and allow them to ripen at room temperature for a few days at home. Avoid kiwis that are overripe with soft spots, bruises, or wrinkles. Storage and Food Safety Once kiwis are ripe, they can be stored in the refrigerator for 7 days. Placing them in a plastic bag in the refrigerator prevents moisture from being lost, allowing kiwis to last for a full 2 weeks. Wash kiwis under running water before cutting into them or eating. Kiwis are completely edible, including the seeds and skin; however, many people prefer peeling them. How to Prepare Kiwis are best eaten raw by hand or sliced into a fruit salad. Their vibrant color brightens plates for an attractive garnish or topping. Add kiwis to smoothies, sauces, and mousses. The actinidin in kiwi is a natural meat tenderizer, making kiwis a useful ingredient in marinades. 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kiwi fruit, raw. FoodData Central. U.S. Department of Agriculture. Published October 30, 2020. Fact Sheet: Glycemic Index. NWAC Diabetes Self-Management Toolkit for Aboriginal Women. Updated 2012. Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: A review. Eur J Nutr. 2018;57(8):2659-2676. doi:10.1007/s00394-018-1627-z 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;108(7):1235-45. doi:10.1017/S0007114511006659 Huo Y, Li J, Qin X, et al. Efficacy of folic acid therapy in primary prevention of stroke among adults with hypertension in China: the CSPPT randomized clinical trial. JAMA. 2015;313(13):1325. doi:10.1001/jama.2015.2274 National Institutes of Health, Office of Dietary Supplements. Vitamin K: Fact sheet for health professionals. Updated March 22, 2021. Allergenic foods and their allergens, with links to Informall. University of Nebraska-Lincoln. Institute of Agriculture and Natural Resources. Food Allergy Research and Resource Program. Updated 2014. Petruzzello M. Kiwi. Encyclopædia Britannica. Updated 2019. Kiwifruit. Food$ense. Utah State University Nutrition, Dietetics, & Food Sciences and USDA Supplemental Nutrition Assistance Program (SNAP). By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit