Kiwi

What Kiwifruit Provide

Kiwifruit, also called kiwi, pack a large amount of vitamin C into a small package — one medium fruit provides most of a day’s requirement. They also supply vitamin K, vitamin E, potassium, and fibre, including a soluble fibre that may support digestive regularity. Their green flesh and small black seeds are both edible.

Nutrition Highlights

Vitamin C

One medium kiwi provides about 64 mg of vitamin C — comparable to an orange, from a much smaller fruit. Vitamin C contributes to immune function and collagen formation.

Fibre and Digestive Health

About 2.1 g of fibre per kiwi. Kiwifruit contains both soluble and insoluble fibre, and has been studied for its potential role in supporting regular bowel habits.

Vitamin K and Vitamin E

A single kiwi supplies roughly 30 µg of vitamin K and 1.1 mg of vitamin E. Vitamin K contributes to blood clotting and bone maintenance, while vitamin E is an antioxidant nutrient.

Potassium and Low Calorie Density

At about 42 kcal each and 237 mg of potassium, kiwifruit are low in calories relative to their nutrient content. Potassium contributes to normal muscle function.

How to Include Kiwi in a Balanced Diet

• Halved and scooped with a spoon as a quick snack.
• Sliced into fruit salads with strawberries and orange.
• Added to yogurt or overnight oats for vitamin C.
• Blended into a green smoothie with spinach and banana.
• Diced into salsa or chutney for a tart note.

Who Might Want to Watch Portions

Kiwifruit contain the enzyme actinidin, which can cause tingling or itching in the mouth for some people, and true allergy does occur. Because kiwi is high in vitamin K, people taking blood-thinning medication should keep their intake consistent day to day. The fibre content is helpful for most people but may cause temporary bloating if you increase intake quickly.