Kiwi: Vitamin Facts and Health Benefits, Explained

The kiwi fruit is one of the most nutrient-dense fruits and is available all year round!

Although you are eating right, do you sometimes feel like you’re not receiving all the nutrients you require?

Maybe including this nutrient-dense fruit into your diet will change that!

Which fruit, you might ask?

Kiwi, the nutrient-dense fruit

With their fuzzy brown skin and lime green insides, Kiwis are not only visually pleasing but are also highly nutritious.

This fruit is part of the Actinidiaceae family and is native to Asian countries.

Typically grown in New Zealand, these berries, also known as the Chinese gooseberries, actually originate in eastern China.

Kiwis are ideally eaten without the peel, but the entire fruit is edible; peel, seeds, and all!

This fruit is also in season all year round due to different growing locations.

Kiwi all year round?

Yes, please!

Kiwis contain six times the nutrient density compared to apples.
 They also contain three times the vitamin C of oranges

Did you know that although the kiwifruit is very similar to citrus fruits, they are actually classed as non-citrus exotic fruits?

Yes, they do grow in the same regions and contain certain similar acids, but kiwis are in the same category as figs and pomegranates and are nothing like lemons and oranges!

Here’s a fun fact for you

Golden kiwis are not rare and just for the royals but are as common as the green kiwis!

Have you had golden kiwis?

Yes, they are delicious!

Nope, but I’m on my way to get some!

As a child, I was always told to eat my kiwis, although I wasn’t a big fan.

I’m glad I listened to my mother, though, because now, I avail all the benefits that come with this tart fruit.

They are high in vitamin C, dietary fiber, minerals, and antioxidants; Hence supporting heart health, digestive health, and our immunity. 

Better yet, I grew a liking to this fruit.

All in all, I think this is a win-win!

Vitamins in Kiwi

What are the vitamins in a kiwi?

Does it stop at vitamin C or is this fruit rich in more?!

The following are vitamin facts for 100g of the kiwifruit according to the USDA [2].

Vitamins and minerals

Content in 100g

RDA (% of total RDA)

Vitamin C

92.7 mg

80 mg (115.8%)

Vitamin E

1.46 mg

15 mg (9.7%)

Vitamin K

40.3 mcg

90 mcg (44.7%)

Vitamin B6

0.063 mg

1.7 mg (3.7%)

Vitamin A

4 mcg

900 mcg (0.44%)


312 mg

3400 mg (9.17%)


0.13 mg

0.9 mg (14.4%)


34 mg

700 mg (4.86%)


34 mg

1000 mg (3.4%)


17 mg

420 mg (4%)


0.31 mg

18 mg (1.7%)


0.14 mg

11 mg (1.27%)


3 mg

2000 mg (0.15%)

What other nutrients are found in a kiwi?

100g of kiwi has 83.1g of water and can fuel your body with 61kcal.

So what else can kiwi enrich our body with?

The following are nutrition facts for 100g of the kiwifruit according to the USDA [2].


Content in 100g

RDA (% of total RDA)


14.7 g

130 g (11.3%)


3 g

30 g (10%)


1.14 g

52 g (2.1%)


0.52 g

77 g (0.67%)

Monounsaturated fatty acids

0.047 g

44 g (0.1%)

Saturated fatty acids

0.029 g

30 g (0.09%)

With all of these nutrients, and the vitamins in kiwi, no wonder they are known as a superfood!

Since it is a fruit, kiwis are suited for all kinds of diets, and including them would be beneficial for your overall health.

Also Read: Oats Nutrition Facts 100g: Health Benefits of Eating Oats

Kiwi Nutritional Information

Nutrition Facts

Serving Size100g

  • % Daily Value *
  • Total Fat 0.52g 1%
    • Saturated Fat 0.029g 1%
    • Trans Fat 0.047g
  • Sodium 3mg 1%
  • Potassium 312mg 9%
  • Total Carbohydrate 14.7g 5%
    • Dietary Fiber 3g 12%
  • Protein 1.14g 3%

  • Vitamin A 4%
  • Vitamin C 92.7%
  • Calcium 34%
  • Iron 0.31%
  • Vitamin E 1.46%
  • Vitamin K 40.3%
  • Vitamin B6 0.063%
  • Phosphorus 34%
  • Magnesium 17%
  • Zinc 0.14%
  • Copper 0.13%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

More beneficial ingredients or compounds in kiwi

Gallic acid

Gallic acid, present in kiwis, acts as an antioxidant and as an anti-inflammatory.

It also has been reported to have therapeutic activities in gastrointestinal, neuropsychological, metabolic, and cardiovascular disorders [3].

Chlorogenic acid

The potential health benefits of chlorogenic acid are its anti-diabetic, anti-carcinogenic, anti-inflammatory, and anti-obesity properties [4].


This compound can prevent the onset of type II diabetes by reducing both insulin resistance and blood pressure [5].

Health Benefits Of Kiwi

The vitamins in kiwi are not just limited to vitamin C. It also consists of antioxidants, minerals, and various other nutrients, but how can this nutrient-dense fruit benefit our body and its functions?

What role does it play in bettering our quality of living?

Let’s find out!

Can help treat asthma and wheezing

The high amount of vitamin C and antioxidants in kiwis can help treat people with asthma and wheezing. 

Vitamin C can reduce the oxidative stress placed on the airway tissues, which, in turn, may reduce hypersensitivity to common asthma triggers [6].

Boosts immune system

Kiwis contain vitamin C, carotenoids, polyphenols, and dietary fiber; all of these nutrients are potentially beneficial to the immune system.

They have also been known to influence several biomarkers of oxidative stress and beneficial immune responses, to reduce the incidence and severity of symptoms of upper respiratory tract infections, hence reducing the likelihood of cold or flu-like illnesses [7]

Reduces blood clotting

Kiwis are known to manage our blood pressure and reduce blood clotting.

They help lower the levels of blood fats called triglycerides which can cause plaque growth in your arteries. 

Studies show that kiwis can reduce platelet aggregation and hence reduce clotting.

These benefits are due to the presence of vitamin C, vitamin E, and polyphenols [8].

How to consume kiwi?

Kiwis can be consumed whole, but we ideally remove the skin before consumption.

Due to its tart flavor, no extra additives like sugar or salt are required.

The fun lies in its unique tart flavor that is so very refreshing.

You can add it in smoothies along with other fruits like bananas and blueberries or you can just slice it in half and dig right in with a spoon!

The two types of kiwis available on the market are green kiwis and golden kiwis.

The only difference would be the texture of the peel!

Any slight difference in their nutritional content can be overlooked since they both are nutrient-dense and highly beneficial!

Therefore, choosing either would be just fine.

How much to consume kiwi in a day?

Since these fruits are highly nutritious, consuming anywhere between one to three a day will suffice.

Your body can not have a better boost of nutrients from any other fruit but kiwi!

What if I consume in excess?

Although considered safe, sometimes consuming too many kiwis a day could trigger an allergic reaction. It could also cause oral irritation, rashes, dermatitis, swelling, and diarrhea.

It is always best to check if you are allergic to kiwis before consuming any.

How to store kiwi?

Kiwis, when completely ripe, can be stored in the fridge and will remain fresh for five to ten days.

If the kiwis are firm to touch, they can be stored in the refrigerator for about a month.

To ripen a kiwi, leave it in a loosely closed paper bag at room temperature for two to three days and avoid unusual heat and direct sunlight. Once ripened, refrigerate immediately.

Can I grow kiwis at home?


You can grow kiwis at home from store-bought kiwis, although it will take you a good three to five years before you can taste the fruit of your labour, literally and figuratively.

Once the seeds are sowed, ensure to keep your pot watered and in the sun. As it grows, provide a strong support system and lots of room since this plant can grow up to 30 feet long!

Wrapping Up

Kiwis are highly nutritious and extremely delicious. The vitamins in kiwi, add to its nutritional profile that in turn benefit our bodies.

Making them a part of your diet will give you the nutritional boost you require in a day.

However, do watch out for any allergic reactions!

With all the goodness that comes with kiwis, I often wonder why they aren’t considered the king of fruits?!

Do you also wonder the same thing? Let us know in the comments below!


  1. Richardson, David P et al. “The nutritional and health attributes of kiwifruit: a review.” European journal of nutrition vol. 57,8 (2018): 2659-2676.
  2. USDA. “Kiwi fruit: Green, raw.” Food Data Central, (2019)
  3. Kahkeshani, Niloofar et al. “Pharmacological effects of gallic acid in health and diseases: A mechanistic review.” Iranian journal of basic medical sciences vol. 22,3 (2019): 225-237.
  4. Tajik, Narges et al. “The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature.” European journal of nutrition vol. 56,7 (2017): 2215-2244.
  5. Abdulkhaleq, Layth Abdulmajeed et al. “Therapeutic uses of epicatechin in diabetes and cancer.” Veterinary world vol. 10,8 (2017): 869-872.
  6. Forastiere, F et al. “Consumption of fresh fruit rich in vitamin C and wheezing symptoms in children. SIDRIA Collaborative Group, Italy (Italian Studies on Respiratory Disorders in Children and the Environment).” Thorax vol. 55,4 (2000): 283-8.
  7. Skinner, Margot A et al. “Effects of kiwifruit on innate and adaptive immunity and symptoms of upper respiratory tract infections.” Advances in food and nutrition research vol. 68 (2013): 301-20.
  8. Duttaroy, Asim K, and Aud Jørgensen. “Effects of kiwi fruit consumption on platelet aggregation and plasma lipids in healthy human volunteers.” Platelets vol. 15,5 (2004): 287-92.

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