Kiwi: Nutrition Facts, Health Benefits, Selecting & Storage

by Ella

In the world of fruits, the vibrant and exotic kiwi stands out as a nutritional powerhouse. Bursting with flavor and packed with an array of essential nutrients, kiwi fruit offers a myriad of health benefits that contribute to overall well-being. From boosting immunity to aiding digestion and supporting heart health, this unassuming fruit has earned its place as a must-have addition to a balanced diet. In this comprehensive article, we delve into the multifaceted advantages of kiwi fruit, shedding light on its nutritional composition and the science-backed reasons to make it a staple in your daily menu.

Nutrition Facts of Kiwi (Per 100 grams)

Kiwi, also known as Actinidia deliciosa, is a rich source of various vitamins, minerals, antioxidants, and dietary fiber. Below is the approximate nutritional composition of kiwi per 100 grams:*


Calories: 61 kcal


Carbohydrates: 14.7 g


Dietary Fiber: 3 g


Sugars: 8.9 g

Protein: 1.1 g

Fat: 0.5 g

Vitamin C: 92 mg (154% DV)

Vitamin K: 41.0 µg (34% DV)

Vitamin E: 1.46 mg (10% DV)

Potassium: 312 mg (7% DV)

Folate: 25 µg (6% DV)

Vitamin A: 87 µg (5% DV)

Copper: 0.13 mg (15% DV)

Vitamin B6: 0.063 mg (5% DV)

Vitamin B2 (Riboflavin): 0.025 mg (2% DV)

Vitamin B3 (Niacin): 0.341 mg (2% DV)

Calcium: 34 mg (3% DV)

Magnesium: 17 mg (4% DV)

Iron: 0.31 mg (2% DV)

Phosphorus: 34 mg (5% DV)

Zinc: 0.14 mg (1% DV)

Vitamin B1 (Thiamin): 0.027 mg (2% DV)

Kiwi: Health Benefits

1. Immune System Support

One of the standout benefits of kiwi fruit lies in its ability to bolster the immune system. A single serving of kiwi provides a substantial dose of vitamin C, an essential nutrient known for its role in immune function. Vitamin C contributes to the production of white blood cells, which play a pivotal role in defending the body against infections and illnesses. Regular consumption of kiwi fruit can help fortify the immune system, reducing the risk of common colds and other ailments.

2. Digestive Health Enhancement

Kiwi fruit is not only delicious but also a natural ally in promoting healthy digestion. Its high fiber content aids in regulating bowel movements and preventing constipation. Moreover, kiwi contains enzymes such as actinidin, which have been shown to facilitate the breakdown of proteins and improve digestion. Including kiwi fruit in your diet can contribute to a smoother digestive process, ensuring the efficient absorption of nutrients from the foods you consume.

See Also: Top 10 High-Fiber Foods

3. Heart Health Maintenance

The heart-protective properties of kiwi fruit are another compelling reason to incorporate it into your daily eating routine. Potassium, a mineral abundant in kiwi, plays a vital role in regulating blood pressure levels. Adequate potassium intake is associated with reduced risk factors for cardiovascular diseases. Additionally, kiwi’s unique combination of antioxidants, including vitamin C and polyphenols, contributes to reducing inflammation and oxidative stress, both of which are linked to heart health.

See Also: Heart-Healthy Foods: A Comprehensive Guide

4. Antioxidant Powerhouse

Kiwi fruit is a veritable treasure trove of antioxidants that combat oxidative stress and cellular damage. The presence of vitamin C, vitamin E, and various phytonutrients provides potent protection against harmful free radicals in the body. These antioxidants not only support overall health but also contribute to maintaining youthful skin, as they play a role in collagen production and skin regeneration.

5. Blood Sugar Regulation

For individuals concerned about blood sugar levels, kiwi fruit offers a beneficial natural option. With its relatively low glycemic index and high fiber content, kiwi can help stabilize blood sugar levels and prevent rapid spikes after meals. Including kiwi in a balanced diet may be particularly advantageous for those with diabetes or individuals aiming to manage their blood sugar levels effectively.

6. Vision Protection

The intricate network of nutrients in kiwi fruit extends its advantages to vision health. Zeaxanthin and lutein, two essential carotenoids found in kiwi, are associated with promoting healthy eyesight and reducing the risk of age-related macular degeneration. Regular consumption of kiwi may contribute to maintaining clear and sharp vision as you age.

7. Weight Management Support

Kiwi fruit can be a valuable asset for those seeking to manage their weight. With its low calorie content and high water and fiber content, kiwi helps create a feeling of fullness and satiety. Incorporating kiwi into your diet can aid portion control and reduce the likelihood of overeating, ultimately supporting weight management goals.

See Also: Top 10 Most Weight-Loss Friendly Foods on the Planet

8. Skin Health and Radiance

The benefits of kiwi fruit extend beyond internal health to outward appearance. The vitamins and antioxidants present in kiwi, including vitamin C, contribute to skin health and radiance. Vitamin C is integral to collagen production, which plays a crucial role in maintaining skin elasticity and preventing wrinkles. Regular consumption of kiwi can help promote a youthful and glowing complexion.

See Also: Radiant Skin: A Comprehensive Guide to Diet & Nutrition

Properties of Kiwi:

The potential properties of kiwi are the following:

It may have an anti-inflammatory property

It may help as an anti-diabetic

It may act as an anti-hypertensive (helps in managing high blood pressure)

It may have a diuretic (increases the urine output) potential

It may act as an anti-hepatotoxic (prevents damage to the liver) agent

It may act as a mild laxative (treats constipation)

It may act as an anti-oxidant

It may have an anti-tumour potential

It may have an anti-cancer potential

It may be an anti-asthmatic

It may act have anti-platelet and anti-thrombin (prevents blood clots) properties

It may be an anti-nociceptive (prevents the pain sensation)

It may have an anti-atherosclerotic (prevents cholesterol and fat build-up in the artery) potential

It may have an anti-hypercholesterolaemia (reduces the high level of cholesterol) property

It may be a potential anti-pyorrheal (prevents gum diseases) agent

It may have a dermatologic (beneficial effects on skin) potential

It may potentially act as an anti-microbial (acts against bacteria, fungi and viruses)

It may act as an angiogenic (helps in the formation of new blood cells)

Use Kiwi in Your Culinary Creations

Sliced Kiwi Snack: Enjoy the natural sweetness and juiciness of kiwi by simply slicing it and eating it as a refreshing snack.

Kiwi Topped Yogurt or Oatmeal: Add sliced kiwi as a vibrant and tangy topping to your morning yogurt or oatmeal for an extra burst of flavor and nutrients.

Kiwi Smoothie: Blend kiwi with other favorite fruits, yogurt, and a splash of your choice of liquid (such as water or almond milk) to create a vibrant and nutritious smoothie.

Mixed Fruit Salad: Combine sliced kiwi with other seasonal fruits to create a colorful and appetizing fruit salad.

Green Kiwi Salad: Create a refreshing salad with sliced kiwi, cucumber, mint, and a drizzle of lime juice for a burst of zesty freshness.

Kiwi Parfait: Layer sliced kiwi with Greek yogurt and granola for a delectable and visually appealing parfait.

Kiwi Sorbet: Blend frozen kiwi with a touch of honey and lime juice, then freeze the mixture to create a refreshing and guilt-free sorbet.

Kiwi Salsa: Mix diced kiwi with finely chopped red onion, bell pepper, cilantro, and a hint of lime juice to create a unique and flavorful salsa. Enjoy it with grilled chicken, fish, or as a dip for tortilla chips.

Kiwi Jam or Compote: Transform kiwi into a delightful jam or compote by simmering it with a bit of sugar and lemon juice. Spread it on toast or use it as a topping for pancakes and waffles.

Kiwi Glaze: Create a tangy glaze for meats or vegetables by blending kiwi with a touch of honey, soy sauce, and a pinch of ginger.

Kiwi Smoothie Bowl: Blend kiwi with other fruits and a bit of liquid, then pour the smoothie into a bowl and top it with granola, nuts, seeds, and more sliced kiwi.

Side Effects of Kiwi

1. Allergic Reactions: Allergic reactions to kiwi are relatively rare but can be serious. Kiwi allergy is often linked to other allergies, such as pollen or latex allergies. Symptoms may include itching, swelling of the lips, tongue, or throat, hives, difficulty breathing, or anaphylaxis. Individuals with known allergies should exercise caution when consuming kiwi.

2. Oral Allergy Syndrome: Some individuals with pollen allergies may experience oral allergy syndrome after consuming kiwi. This condition can cause itching or swelling of the mouth, lips, or throat.

3. Gastrointestinal Discomfort: Eating large amounts of kiwi or consuming it on an empty stomach may lead to gastrointestinal discomfort, including bloating, gas, or stomach cramps, in some individuals.

4. Acidic Reactions: Kiwi is relatively acidic, which could potentially trigger or worsen symptoms for those with acid reflux, heartburn, or gastroesophageal reflux disease (GERD).

5. Interaction with Medications: Kiwi contains vitamin K, which can interfere with the effects of blood-thinning medications (anticoagulants). Individuals taking these medications should consult their healthcare provider before significantly increasing their kiwi consumption.

7. Cross-Reactivity: Individuals with allergies to certain fruits, such as banana, avocado, or chestnut, may experience cross-reactivity with kiwi, leading to allergic reactions.

8. Latex-Fruit Syndrome: Some individuals with latex allergies may also experience adverse reactions to kiwi, as kiwi proteins share similarities with latex proteins.

Selecting the Perfect Kiwi

1. Gently Squeeze: Give the kiwi a gentle squeeze with your fingers. A ripe kiwi should yield slightly to pressure but not be too soft or mushy. If it feels too firm, it may need more time to ripen.

2. Check the Stem End: The stem end of the kiwi should be free from mold or excessive softness. A slightly indented stem end is a sign of proper ripeness.

3. Smell the Aroma: Give the kiwi a gentle sniff near the stem end. A ripe kiwi should emit a sweet and fragrant aroma. If it lacks a noticeable scent, it may not be fully ripe.

4. Consider the Firmness: If you plan to consume the kiwi immediately or within a day or two, opt for one that is fully ripe and yields to gentle pressure. If you prefer to enjoy it later, choose a slightly firmer kiwi that will continue to ripen at room temperature.

5. Avoid Bruises: Inspect the kiwi for any bruises, cuts, or blemishes on the skin. These imperfections can affect the quality and taste of the fruit.

6. Buy in Advance: If you are planning to consume kiwis in a few days, consider buying slightly underripe ones that will continue to ripen at home. Place them in a paper bag at room temperature to speed up the ripening process.

Proper Storage of Kiwi Fruit

1. Room Temperature Ripening: If your kiwis are slightly underripe and you want to speed up the ripening process, place them in a paper bag at room temperature. The bag will trap ethylene gas, a natural fruit-ripening hormone, and help the kiwis ripen more quickly. Keep an eye on them, as they may ripen within a few days.

2. Refrigeration for Ripe Kiwis: Once kiwi fruits are ripe, store them in the refrigerator to maintain their freshness. Place them in the crisper drawer, which provides a controlled environment with slightly higher humidity. Ripe kiwis can be stored in the refrigerator for up to 1-2 weeks.

3. Separate from Ethylene Producers: Kiwi is sensitive to ethylene gas, which is emitted by certain fruits like apples, bananas, and tomatoes. To prevent overripening, store kiwi fruits away from these ethylene-producing fruits in the refrigerator.

4. Avoid Extreme Cold: While refrigeration is ideal for maintaining freshness, avoid placing kiwi fruits in the coldest parts of the fridge, such as near the back or against the walls. Extremely cold temperatures can lead to chilling injury, causing the fruit to develop an unpleasant texture or flavor.

5. Freezing for Extended Storage: If you have a surplus of ripe kiwi or want to preserve their freshness for longer, you can freeze them. Peel and slice the kiwi, then arrange the slices on a baking sheet and place them in the freezer until they’re frozen. Once frozen, transfer the slices to a resealable freezer bag or airtight container. Frozen kiwi can be used in smoothies, desserts, or as a refreshing frozen treat.

6. Avoid Sunlight and Heat: Before and after ripening, keep kiwi fruits away from direct sunlight and excessive heat. Exposure to heat and light can accelerate the ripening process and may cause the fruit to spoil more quickly.

See Also: How to Store Fruit to Keep Them Fresh: Expert Tips


From supporting the immune system to promoting heart health and enhancing digestion, the benefits of kiwi fruit are both diverse and scientifically substantiated. Its rich nutritional profile, encompassing vitamins, minerals, antioxidants, and dietary fiber, makes it a versatile and invaluable addition to any diet. By incorporating this small yet potent fruit into your daily routine, you can harness its myriad advantages to improve your overall well-being and savor the delectable flavors it offers. As with any dietary changes, it’s recommended to consult with a healthcare professional before making significant modifications to your diet, especially if you have specific health concerns or conditions.



Wellfoodrecipes is a professional gourmet portal, the main columns include gourmet recipes, healthy diet, desserts, festival recipes, meat and seafood recipes, etc.

【Contact us: [email protected]

Copyright © 2023