What are the health benefits of kiwi fruit. How does kiwi impact heart health and blood pressure. Can kiwi fruit improve sleep quality and skin health. What role does kiwi play in cancer prevention and digestive health. How does kiwi benefit pregnant women.

The Remarkable Nutritional Profile of Kiwi Fruit

Kiwi fruit, originally known as the Chinese gooseberry, has become a globally recognized superfood. This small, fuzzy fruit packs a powerful nutritional punch, offering a wide array of health benefits despite its modest size. Rich in essential nutrients and low in calories, kiwi fruit has earned its reputation as a nutrient-dense food.

The nutritional content of a single kiwi (approximately 69 grams) includes:

• 64 milligrams of vitamin C (71-85% of an adult’s daily requirement)
• 215 milligrams of potassium (about 5% of an adult’s daily requirement)
• 2 grams of fiber (6-9% of an adult’s daily requirement)
• Vitamin E (tocopherol)
• Antioxidants such as choline, lutein, and zeaxanthin
• Folate

This impressive nutritional profile contributes to kiwi’s ability to support various aspects of human health, from cardiovascular function to skin health and beyond.

Kiwi’s Role in Promoting Heart Health and Blood Pressure Regulation

Can kiwi fruit contribute to a healthier cardiovascular system? Research suggests that it can, thanks to its unique combination of nutrients.

The potassium content in kiwi plays a crucial role in blood pressure management. Potassium helps relax blood vessels, which can lead to better blood pressure control. The American Heart Association recommends increasing potassium intake while reducing sodium consumption to support heart health.

Furthermore, the fiber content in kiwi fruit may have a positive impact on cardiovascular health. A 2017 review found that individuals who consume high amounts of fiber tend to have a lower risk of developing cardiovascular disease and typically exhibit lower levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol.

Kiwi’s Potential in Reducing Cardiovascular Risk Factors

How does kiwi fruit compare to other heart-healthy foods? While many fruits and vegetables offer cardiovascular benefits, kiwi’s unique combination of potassium, fiber, and antioxidants makes it a standout choice. Regular consumption of kiwi as part of a balanced diet may help reduce risk factors associated with heart disease, such as high blood pressure and elevated cholesterol levels.

The Sleep-Enhancing Properties of Kiwi Fruit

Is it possible that eating kiwi fruit could improve sleep quality? A 2011 study suggests that it might. Researchers found that consuming kiwi fruit improved various measures of sleep quality in adults with sleep problems.

The sleep-promoting effects of kiwi may be attributed to its high content of antioxidants and serotonin. Serotonin is a neurotransmitter that plays a crucial role in regulating sleep patterns and mood. The antioxidants in kiwi, particularly vitamin C, may also contribute to better sleep by reducing oxidative stress and inflammation in the body.

Incorporating Kiwi into a Sleep-Friendly Diet

How can one use kiwi to potentially improve sleep? Consider adding one or two kiwis to your evening routine, perhaps as a light dessert or snack a few hours before bedtime. While more research is needed to fully understand the sleep-promoting mechanisms of kiwi, its overall nutritional benefits make it a healthy addition to any diet.

Kiwi Fruit’s Impact on Skin Health and Collagen Production

Can eating kiwi fruit contribute to healthier, more youthful-looking skin? The high vitamin C content in kiwi plays a significant role in skin health by supporting collagen production. Collagen is a key structural protein in the skin that helps maintain its elasticity and firmness.

A 2019 review of studies found that oral collagen supplements may help boost skin elasticity, hydration, and reduce wrinkles. While eating kiwi is not the same as taking a collagen supplement, the vitamin C in kiwi supports the body’s natural collagen production process.

Additionally, kiwi contains vitamin E, another nutrient beneficial for skin health. Vitamin E’s antioxidant properties may help protect the skin from sun damage and potentially prevent certain skin disorders.

Kiwi as Part of a Skin-Friendly Diet

How can one incorporate kiwi into a skin-friendly diet? Consider adding kiwi to your daily fruit intake, perhaps in a morning smoothie or as a refreshing afternoon snack. Pairing kiwi with other skin-supporting foods rich in healthy fats and antioxidants, such as avocados, berries, and nuts, can create a powerful skin-nourishing combination.

The Potential of Kiwi Fruit in Cancer Prevention

Does kiwi fruit have cancer-fighting properties? While no single food can prevent cancer, the nutrients in kiwi may contribute to an overall cancer-preventive diet.

The National Cancer Institute notes that high levels of free radicals in the body can damage DNA, potentially leading to various types of cancer. Kiwi’s rich antioxidant content, including vitamin C, choline, lutein, and zeaxanthin, helps neutralize these harmful free radicals.

Moreover, research has shown that individuals who consume plenty of fiber, especially from fruits and cereals, may have a lower risk of developing colorectal cancer compared to those with low fiber intake. Kiwi’s fiber content could contribute to this protective effect.

Kiwi’s Role in a Cancer-Preventive Diet

How can kiwi be integrated into a cancer-preventive eating plan? Incorporate kiwi into a varied diet rich in fruits, vegetables, whole grains, and lean proteins. This approach ensures a wide range of cancer-fighting nutrients and compounds, with kiwi contributing its unique blend of antioxidants and fiber.

Kiwi Fruit’s Benefits for Digestive Health and Constipation Relief

Can kiwi fruit help alleviate digestive issues such as constipation? A 2019 study suggests that it can. Researchers found that when healthy people consume kiwis, their small intestines are better able to retain water, leading to more frequent bowel movements and softer stool consistency.

The study authors proposed that kiwifruit could serve as a natural alternative to medical laxatives for individuals with mild constipation. This effect is likely due to kiwi’s fiber content and unique compounds that may influence digestive processes.

Kiwi’s Anti-Inflammatory Properties in Digestive Health

Beyond its potential as a natural laxative, kiwi contains proteins called kiwellin and kissper, which may have anti-inflammatory properties. Laboratory findings have indicated that kissper, in particular, might help manage inflammation in the human intestines.

How can one use kiwi to support digestive health? Regular consumption of kiwi, either on its own or as part of meals, may help maintain regular bowel movements and support overall digestive health. For those struggling with mild constipation, adding kiwi to the diet could be a gentle, natural approach to finding relief.

The Importance of Kiwi Fruit During Pregnancy

Why is kiwi fruit particularly beneficial during pregnancy? Kiwi contains folate, a B-vitamin that is crucial for cell division and fetal development. During pregnancy, healthcare providers often recommend that women increase their folate intake to support healthy fetal growth and reduce the risk of certain birth defects.

One kiwi fruit provides a significant amount of folate, contributing to the increased daily requirement during pregnancy. Additionally, the high vitamin C content in kiwi can help support the immune system and aid in iron absorption, both of which are important during pregnancy.

Incorporating Kiwi into a Pregnancy Diet

How can pregnant women include kiwi in their diet? Kiwi can be easily incorporated into various meals and snacks throughout the day. It can be eaten on its own, added to fruit salads, blended into smoothies, or used as a topping for yogurt or oatmeal. As with any dietary changes during pregnancy, it’s always best to consult with a healthcare provider for personalized advice.

Exploring the Versatility of Kiwi Fruit in Culinary Applications

How can kiwi fruit be used in cooking and meal preparation? Despite its often simple presentation as a standalone fruit, kiwi is remarkably versatile in the kitchen. Its unique flavor profile – a blend of sweet and tart – makes it an excellent addition to both sweet and savory dishes.

• Salads: Kiwi can add a refreshing twist to fruit salads or be incorporated into green salads for a burst of flavor and nutrition.
• Smoothies: The fruit’s soft texture makes it perfect for blending into smoothies, providing a nutrient boost and natural sweetness.
• Desserts: Kiwi can be used in tarts, pavlovas, or as a topping for cheesecakes and other desserts.
• Sauces and Marinades: The enzymes in kiwi can help tenderize meat, making it useful in marinades. It can also be pureed into sauces for a unique flavor profile.
• Garnishes: Sliced kiwi makes an attractive and edible garnish for various dishes and cocktails.

Kiwi in Global Cuisines

How is kiwi used in different culinary traditions around the world? While kiwi is often associated with New Zealand cuisine, it has found its way into dishes worldwide:

1. In Chinese cuisine, kiwi is sometimes used in meat dishes for its tenderizing properties.
2. Japanese chefs have incorporated kiwi into sushi rolls for a unique flavor combination.
3. In Mediterranean cuisines, kiwi is often paired with fish or used in refreshing summer salads.
4. Some Mexican recipes feature kiwi in salsas or as a complement to spicy dishes.

Experimenting with kiwi in various recipes can not only introduce new flavors to your meals but also increase your intake of this nutritious fruit.

Potential Risks and Considerations When Consuming Kiwi Fruit

Are there any risks associated with eating kiwi fruit? While kiwi is generally safe and beneficial for most people, there are a few considerations to keep in mind:

• Allergies: Some individuals may be allergic to kiwi. Symptoms can range from mild (itching in the mouth) to severe (anaphylaxis). Those with known allergies to latex or certain other fruits may be more likely to react to kiwi.
• Oral Allergy Syndrome: People with pollen allergies may experience itching or tingling in the mouth when eating kiwi due to cross-reactivity.
• Interaction with Medications: The enzyme actinidin in kiwi may interact with some medications, particularly blood thinners. It’s always best to consult with a healthcare provider about potential food-drug interactions.
• Digestive Sensitivity: While kiwi can aid digestion for many, some individuals might experience digestive discomfort due to its fiber content or natural compounds.

Moderation and Individual Tolerance

How much kiwi is safe to consume? For most people, eating one to two kiwis per day is considered safe and beneficial. However, as with any food, moderation is key. Some individuals may need to limit their intake or avoid kiwi altogether based on their personal health conditions or tolerances.

If you’re introducing kiwi into your diet for the first time or increasing your consumption significantly, it’s wise to start slowly and observe how your body responds. As always, for personalized dietary advice, consult with a registered dietitian or healthcare provider.

The Future of Kiwi Fruit Research and Potential Applications

What does the future hold for kiwi fruit research and its potential health applications? As interest in natural health solutions grows, researchers continue to explore the full potential of kiwi fruit. Some areas of ongoing and future research include:

• Gut Microbiome: Investigating how kiwi consumption might influence the gut microbiome and overall digestive health.
• Metabolic Health: Exploring kiwi’s potential role in managing metabolic disorders such as diabetes and obesity.
• Cognitive Function: Studying whether the antioxidants in kiwi could have neuroprotective effects and support cognitive health.
• Sports Nutrition: Examining kiwi’s potential benefits for athletic performance and recovery.
• Skin Health: Further research into kiwi’s effects on skin aging and protection against UV damage.

Kiwi in Functional Foods and Nutraceuticals

How might kiwi be used in future food and supplement products? As research uncovers more about kiwi’s health benefits, we may see an increase in functional foods and nutraceuticals incorporating kiwi extracts or compounds. This could include:

1. Digestive health supplements featuring kiwi fiber or enzymes
2. Skin care products with kiwi-derived antioxidants
3. Sports nutrition products utilizing kiwi’s nutrient profile
4. Prebiotic formulations including kiwi components

As with all emerging research, it’s important to approach new findings with a critical eye and wait for robust scientific consensus before making significant dietary changes based on preliminary results.

Sustainable Farming Practices and the Global Kiwi Fruit Industry

How is the kiwi fruit industry addressing sustainability concerns? As global demand for kiwi fruit continues to grow, the industry faces challenges related to sustainable farming practices and environmental impact. Many kiwi producers are adopting more eco-friendly approaches, including:

• Water Conservation: Implementing efficient irrigation systems and water management practices.
• Pest Management: Utilizing integrated pest management techniques to reduce reliance on chemical pesticides.
• Soil Health: Employing cover cropping and organic fertilization methods to maintain soil fertility.
• Energy Efficiency: Investing in renewable energy sources for farm operations and storage facilities.
• Biodiversity: Promoting pollinator-friendly practices and maintaining natural habitats around orchards.

The Global Kiwi Market and Fair Trade Practices

What is the current state of the global kiwi market? The kiwi fruit industry has become increasingly globalized, with major production centers in New Zealand, Italy, China, and Chile, among others. This global market brings both opportunities and challenges:

1. Fair Trade: There’s a growing emphasis on fair trade practices to ensure equitable treatment of kiwi farmers and workers.
2. Variety Development: Ongoing research into new kiwi varieties aims to improve disease resistance, yield, and flavor profiles.
3. Supply Chain Optimization: Efforts to reduce food waste and improve distribution efficiency are key focus areas.
4. Consumer Education: Increasing awareness about kiwi’s nutritional benefits and versatility to drive demand.

As consumers become more conscious of the environmental and social impacts of their food choices, the kiwi industry’s commitment to sustainability and ethical practices may become increasingly important in shaping purchasing decisions.

Health benefits and nutritional information

The kiwifruit, or Chinese gooseberry, originally grew wild in China. Kiwis are a nutrient-dense food — they are rich in in nutrients and low in calories.

A schoolteacher introduced the fruit to New Zealand in 1904, upon returning from China with seeds. The New Zealanders called it “kiwi” after their national bird.

Kiwi has a reputation as a health food because of its high vitamin C content, but the fruit is also rich in other nutrients. These may help reduce blood pressure, boost wound healing, help maintain bowel health, and more.

Below, learn more about the potential benefits and risks of adding kiwi to the diet.

Kiwi and other fruits provide a range of health benefits due to their nutritional contents. Kiwis are a good source of vitamin C, antioxidants, and fiber.

Antioxidants — including vitamin C, choline, lutein, and zeaxanthin — help remove free radicals from the body. Free radicals are unstable molecules that the body produces during metabolism and other processes.

If too many free radicals build up, they can cause oxidative stress, which can result in cell damage. This damage may lead to issues such as heart disease or cancer. Antioxidants can help protect the body by removing free radicals.

Which other foods are good sources of antioxidants?

The nutrients in kiwi may benefit a person in the following ways.

Healthful skin

Vitamin C contributes to the production of collagen, a key component in cells and organs throughout the body, including the skin. The vitamin also boosts the body’s ability to heal wounds.

A 2019 review of studies found that taking oral collagen supplements may help boost skin elasticity and hydration and reduce wrinkles. Taking supplements is not the same as consuming vitamin C in kiwis, but eating the fruit may still help keep the skin healthy.

One kiwi weighing 69 grams (g) provides 64 milligrams (mg) of vitamin C. This represents 71–85% of an adult’s daily vitamin C requirement.

Kiwifruit also provides vitamin E, or tocopherol. The antioxidant properties of vitamin E and its ability to help protect the skin from sun damage may help prevent skin disorders.

Learn more about skin-friendly foods.

Better sleep

A 2011 study looked at the effects of kiwifruit on sleep quality in adults with sleep problems. The researchers found that eating kiwis improved sleep, according to self-reported measures.

The scientists suggested that this benefit may stem from the antioxidant and serotonin contents of kiwis.

Heart health and blood pressure

Kiwis contain fiber, potassium, and antioxidants, all of which may support heart health.

The American Heart Association (AHA) encourage people to increase their potassium intake while reducing their consumption of added salt, or sodium.

Potassium relaxes the blood vessels, which helps manage blood pressure, and people with low blood pressure tend to be less likely to develop cardiovascular disease.

One kiwi contains about 215 mg of potassium, or nearly 5% of an adult’s daily requirement.

Kiwi’s fiber content may also benefit cardiovascular health. A review published in 2017 found that people who consume high amounts of fiber have a lower risk of developing cardiovascular disease. They also tend to have less low-density lipoprotein, or “bad,” cholesterol.

One kiwi provides around 2 g of fiber, or 6–9% of an adult’s daily requirement.

Which foods may help manage high blood pressure?

Kidney stone prevention

According to the Office of Dietary Supplements, a high potassium intake may also help prevent kidney stones from forming.

Cancer prevention

The National Cancer Institute note that high levels of free radicals in the body can cause damage to DNA that can result in various types of cancer.

Kiwis provide a range of antioxidants that help remove free radicals from the body. This is one way in which the fruit may help prevent cancer.

In addition, research has shown that people who eat plenty of fiber — especially fiber from fruits and cereals — are less likely to develop colorectal cancer than those who eat little fiber.

How may the diet affect cancer? Find out here.

Constipation prevention

A 2019 study concluded that when healthy people eat kiwis, their small intestines are better able to retain water, leading to greater stool frequency and softer stool consistency.

The study authors suggested that kiwifruit could be a natural alternative to medical laxatives for people with mild constipation.

Which other foods are good for constipation?

Anti-inflammatory effects

Kiwellin and kissper are proteins in kiwifruit that may have anti-inflammatory properties.

Laboratory findings have indicated that kissper may help manage inflammation in the human intestines.

During pregnancy

Kiwifruit contains folate, which is essential for cell division. During pregnancy, doctors advise women to take additional folate, as it may protect the fetus from developmental problems, such as neural tube abnormalities.

One kiwi provides around 17.2 micrograms (mcg) of folate, or just over 4% of an adult’s daily requirement.

Learn more about the benefits of folate.

Bone health

Kiwi contains vitamin K and traces of calcium and phosphorus, all of which contribute to bone health. An adequate intake of vitamin K may help prevent osteoporosis.

Vitamin K also plays an important role in blood clotting.

One kiwi provides 23–30% of an adult’s daily requirement of the vitamin.

Learn more about osteoporosis.

The table below shows the amounts of specific nutrients in a kiwi weighing 69 g.

It also shows how much of each nutrient an adult needs per day, according to the Dietary Guidelines for Americans 2015–2020. However, specific requirements vary, depending on a person’s age and sex.

Nutrient	Amount in 1 kiwi (69 g)	Daily adult requirement
Energy (calories)	42.1	1,600–3,000
Carbohydrates (g)	10.1, including 6.2 g of sugar	130
Fiber (g)	2. 1	22.4–33.6
Calcium (mg)	23.5	1,000–1,300
Magnesium (mg)	11.7	310–420
Phosphorus (mg)	23.5	700–1,250
Potassium (mg)	215	4,700
Copper (mcg)	90	890–900
Vitamin C (mg)	64	65–90
Folate (mcg)	17.2	400
Beta carotene (mcg)	35.9	No data
Lutein & zeaxanthin (mcg)	84.2	No data
Vitamin E (mg)	1.0	15
Vitamin K (mcg)	27.8	75–120

Kiwi also contains small amounts of iron, vitamin A, and vitamins other than folate.

Below are some tips for incorporating kiwis into the diet:

• Make kiwi cups by cutting a ripe kiwi in half, leaving the skin on, and eating each half with a spoon.
• Make a fruit cocktail with kiwi, pineapple, mango, and strawberry chunks.
• Make a green smoothie or juice with kiwi, spinach, apple, and pear.
• Freeze slices of kiwi and eat them as a snack or dessert on a hot day.
• Add diced kiwi to a salad of spinach, walnuts, dried cranberries, diced apple, feta cheese, and a light vinaigrette dressing.

Which fruits are the most healthful?

Some nutrients in kiwis may interact with medications or cause other adverse effects.

Beta-blockers

Doctors often prescribe these medications for people with heart disease.

Beta-blockers can cause potassium levels to rise in the blood, so people taking this type of medication should monitor their intake of potassium.

Kidney problems

Consuming too much potassium can also be harmful for people whose kidneys are not working properly.

If the kidneys are unable to remove excess potassium from the blood, life-threatening complications can arise.

Blood thinners

People at risk of cardiovascular disease may take blood thinners, such as warfarin (Coumadin).

Kiwi contains a significant amount of vitamin K, which can interfere with the action of blood thinners. Anyone who uses these drugs should check with a doctor before increasing their intake of foods that contain vitamin K.

Allergy

Some people experience allergic reactions to kiwi. Anyone who develops hives, a rash, or swelling after eating kiwi should seek medical attention.

A severe reaction can lead to anaphylaxis, which can be life threatening.

Find out more here about a kiwi allergy.

Kiwifruit is a good source of vitamin C and antioxidants. It can make a healthful snack, it can be easy to pack in lunch boxes, and it can add flavor to sweet dishes and salads.

Kiwis are also on the Environmental Working Group’s 2019 Clean Fifteen list of foods least likely to contain pesticides.

Kiwis are available fresh, dried, or as juice. Various kiwi products are available for purchase online. https://amzn.to/2XeMUSJ

Q:

Is kiwifruit suitable for a person with gastroesophageal reflux disease (GERD)?

A:

Yes, it is generally okay for people with GERD to consume kiwi.

In general, people with GERD are encouraged to consume more fruits and foods rich in vitamin C and fiber.

Miho Hatanaka, RDN, L.D.Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Was this helpful?

Health benefits and nutritional information

The kiwifruit, or Chinese gooseberry, originally grew wild in China. Kiwis are a nutrient-dense food — they are rich in in nutrients and low in calories.

A schoolteacher introduced the fruit to New Zealand in 1904, upon returning from China with seeds. The New Zealanders called it “kiwi” after their national bird.

Kiwi has a reputation as a health food because of its high vitamin C content, but the fruit is also rich in other nutrients. These may help reduce blood pressure, boost wound healing, help maintain bowel health, and more.

Below, learn more about the potential benefits and risks of adding kiwi to the diet.

Kiwi and other fruits provide a range of health benefits due to their nutritional contents. Kiwis are a good source of vitamin C, antioxidants, and fiber.

Antioxidants — including vitamin C, choline, lutein, and zeaxanthin — help remove free radicals from the body. Free radicals are unstable molecules that the body produces during metabolism and other processes.

If too many free radicals build up, they can cause oxidative stress, which can result in cell damage. This damage may lead to issues such as heart disease or cancer. Antioxidants can help protect the body by removing free radicals.

Which other foods are good sources of antioxidants?

The nutrients in kiwi may benefit a person in the following ways.

Healthful skin

Vitamin C contributes to the production of collagen, a key component in cells and organs throughout the body, including the skin. The vitamin also boosts the body’s ability to heal wounds.

A 2019 review of studies found that taking oral collagen supplements may help boost skin elasticity and hydration and reduce wrinkles. Taking supplements is not the same as consuming vitamin C in kiwis, but eating the fruit may still help keep the skin healthy.

One kiwi weighing 69 grams (g) provides 64 milligrams (mg) of vitamin C. This represents 71–85% of an adult’s daily vitamin C requirement.

Kiwifruit also provides vitamin E, or tocopherol. The antioxidant properties of vitamin E and its ability to help protect the skin from sun damage may help prevent skin disorders.

Learn more about skin-friendly foods.

Better sleep

A 2011 study looked at the effects of kiwifruit on sleep quality in adults with sleep problems. The researchers found that eating kiwis improved sleep, according to self-reported measures.

The scientists suggested that this benefit may stem from the antioxidant and serotonin contents of kiwis.

Heart health and blood pressure

Kiwis contain fiber, potassium, and antioxidants, all of which may support heart health.

The American Heart Association (AHA) encourage people to increase their potassium intake while reducing their consumption of added salt, or sodium.

Potassium relaxes the blood vessels, which helps manage blood pressure, and people with low blood pressure tend to be less likely to develop cardiovascular disease.

One kiwi contains about 215 mg of potassium, or nearly 5% of an adult’s daily requirement.

Kiwi’s fiber content may also benefit cardiovascular health. A review published in 2017 found that people who consume high amounts of fiber have a lower risk of developing cardiovascular disease. They also tend to have less low-density lipoprotein, or “bad,” cholesterol.

One kiwi provides around 2 g of fiber, or 6–9% of an adult’s daily requirement.

Which foods may help manage high blood pressure?

Kidney stone prevention

According to the Office of Dietary Supplements, a high potassium intake may also help prevent kidney stones from forming.

Cancer prevention

The National Cancer Institute note that high levels of free radicals in the body can cause damage to DNA that can result in various types of cancer.

Kiwis provide a range of antioxidants that help remove free radicals from the body. This is one way in which the fruit may help prevent cancer.

In addition, research has shown that people who eat plenty of fiber — especially fiber from fruits and cereals — are less likely to develop colorectal cancer than those who eat little fiber.

How may the diet affect cancer? Find out here.

Constipation prevention

A 2019 study concluded that when healthy people eat kiwis, their small intestines are better able to retain water, leading to greater stool frequency and softer stool consistency.

The study authors suggested that kiwifruit could be a natural alternative to medical laxatives for people with mild constipation.

Which other foods are good for constipation?

Anti-inflammatory effects

Kiwellin and kissper are proteins in kiwifruit that may have anti-inflammatory properties.

Laboratory findings have indicated that kissper may help manage inflammation in the human intestines.

During pregnancy

Kiwifruit contains folate, which is essential for cell division. During pregnancy, doctors advise women to take additional folate, as it may protect the fetus from developmental problems, such as neural tube abnormalities.

One kiwi provides around 17.2 micrograms (mcg) of folate, or just over 4% of an adult’s daily requirement.

Learn more about the benefits of folate.

Bone health

Kiwi contains vitamin K and traces of calcium and phosphorus, all of which contribute to bone health. An adequate intake of vitamin K may help prevent osteoporosis.

Vitamin K also plays an important role in blood clotting.

One kiwi provides 23–30% of an adult’s daily requirement of the vitamin.

Learn more about osteoporosis.

The table below shows the amounts of specific nutrients in a kiwi weighing 69 g.

It also shows how much of each nutrient an adult needs per day, according to the Dietary Guidelines for Americans 2015–2020. However, specific requirements vary, depending on a person’s age and sex.

Nutrient	Amount in 1 kiwi (69 g)	Daily adult requirement
Energy (calories)	42.1	1,600–3,000
Carbohydrates (g)	10.1, including 6.2 g of sugar	130
Fiber (g)	2.1	22.4–33.6
Calcium (mg)	23.5	1,000–1,300
Magnesium (mg)	11.7	310–420
Phosphorus (mg)	23.5	700–1,250
Potassium (mg)	215	4,700
Copper (mcg)	90	890–900
Vitamin C (mg)	64	65–90
Folate (mcg)	17.2	400
Beta carotene (mcg)	35.9	No data
Lutein & zeaxanthin (mcg)	84.2	No data
Vitamin E (mg)	1.0	15
Vitamin K (mcg)	27. 8	75–120

Kiwi also contains small amounts of iron, vitamin A, and vitamins other than folate.

Below are some tips for incorporating kiwis into the diet:

• Make kiwi cups by cutting a ripe kiwi in half, leaving the skin on, and eating each half with a spoon.
• Make a fruit cocktail with kiwi, pineapple, mango, and strawberry chunks.
• Make a green smoothie or juice with kiwi, spinach, apple, and pear.
• Freeze slices of kiwi and eat them as a snack or dessert on a hot day.
• Add diced kiwi to a salad of spinach, walnuts, dried cranberries, diced apple, feta cheese, and a light vinaigrette dressing.

Which fruits are the most healthful?

Some nutrients in kiwis may interact with medications or cause other adverse effects.

Beta-blockers

Doctors often prescribe these medications for people with heart disease.

Beta-blockers can cause potassium levels to rise in the blood, so people taking this type of medication should monitor their intake of potassium.

Kidney problems

Consuming too much potassium can also be harmful for people whose kidneys are not working properly.

If the kidneys are unable to remove excess potassium from the blood, life-threatening complications can arise.

Blood thinners

People at risk of cardiovascular disease may take blood thinners, such as warfarin (Coumadin).

Kiwi contains a significant amount of vitamin K, which can interfere with the action of blood thinners. Anyone who uses these drugs should check with a doctor before increasing their intake of foods that contain vitamin K.

Allergy

Some people experience allergic reactions to kiwi. Anyone who develops hives, a rash, or swelling after eating kiwi should seek medical attention.

A severe reaction can lead to anaphylaxis, which can be life threatening.

Find out more here about a kiwi allergy.

Kiwifruit is a good source of vitamin C and antioxidants. It can make a healthful snack, it can be easy to pack in lunch boxes, and it can add flavor to sweet dishes and salads.

Kiwis are also on the Environmental Working Group’s 2019 Clean Fifteen list of foods least likely to contain pesticides.

Kiwis are available fresh, dried, or as juice. Various kiwi products are available for purchase online. https://amzn.to/2XeMUSJ

Q:

Is kiwifruit suitable for a person with gastroesophageal reflux disease (GERD)?

A:

Yes, it is generally okay for people with GERD to consume kiwi.

In general, people with GERD are encouraged to consume more fruits and foods rich in vitamin C and fiber.

Miho Hatanaka, RDN, L.D.Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Was this helpful?

calories, nutritional value ⋙ TablicaKalorijnosti.ru

fiber_manual_record Proteins

fiber_manual_record Carbohydrates

fiber_manual_record Fats

fiber_manual_record Proteins

9 0002 fiber_manual_record Carbs

fiber_manual_record Sugar

fiber_manual_record Fat

fiber_manual_record Saturated fatty acids

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Vitamin B3 Vitamin B3 (niacin, PP, niacinamide, nicotinamide, nicotinic acid)

Vitamin B1 Vitamin B1 (thiamine)

Vitamin K Vitamin K

Vitamin B2 Vitamin B2 (riboflavin)

Vitamin A Vitamin A

Vitamin C Vitamin C (ascorbic acid)

Vessels Has a positive effect on the health of blood vessels

Bones Helps in the growth and repair of bones.

Heart Positive effect on heart health

Immunity Positive effect on immunity

Chemical composition and calorie content of kiwi

Kiwi fruits belong to the category of exotic berries, have excellent taste characteristics and rich chemical composition . They are oval in shape and covered with a soft brown skin with short hairs on the outside. The pulp of the fruit is juicy and tender, contains small black seeds. Usually it is colored green and has a moderately elastic texture. Kiwi has a pleasant sweet taste, with hints of strawberry, melon, gooseberry, banana and pineapple. Fresh fruits exude a rich fruity aroma.

How many kilocalories are in a kiwi? 100 g of the product contains only 48 kcal, more than 10 g of carbohydrates, almost 1 g of protein and 0.6 g of fat. But despite the low nutritional value, kiwi is a valuable source of vitamins and minerals. The fruits contain vitamins A, B1, B2, B6, B9, C, E, PP. Of the minerals, kiwi contains zinc, magnesium, sulfur, calcium and potassium, manganese, sodium and phosphorus.

The fruits are rich in natural antioxidants and fiber. Kiwi is also a valuable source of unsaturated acids, contains starches and pectins. One kiwi weighs about 80 g and has a calorie content of only 38 kcal, so it can serve as a healthy snack that does not harm the figure.

Benefits and harms of kiwi for the human body

A small amount of calories in kiwi is not the only useful property of this product. Fruits allow you to normalize the work of the gastrointestinal tract, eliminate the unpleasant feeling of heaviness in the stomach. Due to the high content of vitamins, kiwi strengthens the immune system well and helps to keep the body in good shape.

Fruits are useful for lowering the level of bad cholesterol in the blood. The substances contained in kiwi strengthen the walls of blood vessels, promote the removal of stones from the kidneys, have a beneficial effect on the condition of the teeth, and enrich the bones with calcium. The product is recommended to be introduced into the diet during a cold, as it helps to reduce cough and promotes a quick recovery.

Despite the minimal calorie content of kiwifruit, it should be eaten with caution if you are prone to allergies. With excessive use of the product, digestive disorders and skin irritation may occur. Fruits can not be introduced into the diet for gastritis and stomach ulcers. The substances contained in kiwi increase the acidity of gastric juice and can cause discomfort in acute diseases of the digestive system.

Kiwi in weight loss and cosmetology

The kiwi pulp contains enzymes that promote the breakdown of fats, so the fruits can be consumed during a diet. It is important to consider how many calories are in kiwi so as not to exceed the allowable dose of the product. Fruits can be eaten during fasting days, combining them with other fresh fruits and berries.

Kiwi is often used as an ingredient in various cosmetics. The pureed pulp of the fruit improves skin elasticity, smoothes wrinkles and slows down the aging process. And regular consumption of kiwi in food can improve the condition of hair and nails.

The use of kiwi in cooking

The low calorie content of kiwi makes it possible to eat it as an independent product. In this case, the fruits are peeled or cut into two halves and eaten with a teaspoon. It is not recommended to combine kiwi with cottage cheese, because in this case an unpleasant bitterness may appear in the taste of the product.

Ripe fruit can be used in various dishes. Kiwi often acts as an ingredient in fruit salads with the addition of banana, pineapple and other fresh fruits and berries. Fruit slices can be added to natural yogurt or used to make vitamin smoothies. A meat marinade made from kiwi pulp gives the finished dish a pleasant aroma and slight sourness.

The product has a pleasant sweet taste and is therefore ideal for making pastries, cakes and pastries. Fruit slices often serve as a decoration for various desserts. Delicious and fragrant jam is cooked from kiwi, jams and marmalade are made. But when eating such delicacies, it is important not only to count how many calories are in kiwi, but also to take into account the nutritional value of sugar and other ingredients.

Kiwi calories. Chemical composition and nutritional value.

Chemical composition and nutrition analysis

Nutritional value and chemical composition

Kiwi .

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calories	47 kcal	1684 kcal	2. 8%	6%	3583 g
Proteins	0.8 g	76 g	1.1%	2.3%	9500 g
Fats	0.4 g	56 g	0.7%	1.5%	14000 g
Carbohydrates	8.1 g	219 g	3.7%	7.9%	2704 g
Organic acids	2. 5 g	~
Dietary fiber	3.8 g	20 g	19%	40.4%	526 g
Water	83.8 g	2273 g	3.7%	7.9%	2712 g
Ash	0.6 g	~
Vitamins
Vitamin A RE	15 mcg	900 mcg	1. 7%	3.6%	6000 g
beta carotene	0.09 mg	5 mg	1.8%	3.8%	5556 g
Vitamin B1, thiamine	0.02 mg	1.5 mg	1.3%	2.8%	7500 g
Vitamin B2, riboflavin	0.04 mg	1.8 mg	2.2%	4. 7%	4500 g
Vitamin B4, choline	7.8 mg	500 mg	1.6%	3.4%	6410 g
Vitamin B5, pantothenic	0.183 mg	5 mg	3.7%	7.9%	2732 g
Vitamin B6, pyridoxine	0.063 mg	2 mg	3.2%	6.8%	3175 g
Vitamin B9, folates	25 mcg	400 mcg	6. 3%	13.4%	1600 g
Vitamin C, ascorbic	180 mg	90 mg	200%	425.5%	50 g
Vitamin E, alpha tocopherol, TE	0.3 mg	15 mg	2%	4.3%	5000 g
Vitamin K, phylloquinone	40.3 mcg	120 mcg	33.6%	71. 5%	298 g
Vitamin PP, NE	0.5 mg	20 mg	2.5%	5.3%	4000 g
Niacin	0.4 mg	~
Macronutrients
Potassium, K	300 mg	2500 mg	12%	25. 5%	833 g
Calcium Ca	40 mg	1000 mg	4%	8.5%	2500 g
Silicon, Si	13 mg	30 mg	43.3%	92.1%	231 g
Magnesium, Mg	25 mg	400 mg	6.3%	13.4%	1600 g
Sodium, Na	5 mg	1300 mg	0. 4%	0.9%	26000 g
Sulfur, S	11.4 mg	1000 mg	1.1%	2.3%	8772 g
Phosphorus, P	34 mg	800 mg	4.3%	9.1%	2353 g
Chlorine, Cl	47 mg	2300 mg	2%	4.3%	4894 g
Trace elements
Aluminium, Al	815 mcg	~
Bor, B	100 mcg	~
Vanadium V	0. 76 mcg	~
Iron, Fe	0.8 mg	18 mg	4.4%	9.4%	2250 g
Iodine, I	2 mcg	150 mcg	1.3%	2.8%	7500 g
Cobalt, Co	1 mcg	10 mcg	10%	21. 3%	1000 g
Lithium, Li	0.7 mcg	~
Manganese, Mn	0.098 mg	2 mg	4.9%	10.4%	2041
Copper, Cu	130 mcg	1000 mcg	13%	27.7%	769 g
Molybdenum, Mo	10 mcg	70 mcg	14. 3%	30.4%	700 g
Nickel, Ni	0.3 mcg	~
Rubidium, Rb	44 mcg	~
Selenium, Se	0.2 mcg	55 mcg	0.4%	0.9%	27500 g
Strontium, Sr	121 mcg	~
Fluorine, F	14 mcg	4000 mcg	0. 4%	0.9%	28571 g
Chrome, Cr	1.45 mcg	50 mcg	2.9%	6.2%	3448 g
Zinc, Zn	0.14 mg	12 mg	1.2%	2.6%	8571 g
Zirconium, Zr	10 mcg	~
Digestible carbohydrates
Starches and dextrins	0. 3 g	~
Mono- and disaccharides (sugars)	7.8 g	~
Saturated fatty acids
Saturated fatty acids	0.1 g	max 18.7 g
Polyunsaturated fatty acids
Omega-3 fatty acids	0. 042 g	0.9 to 3.7 g	4.7%	10%
Omega-6 fatty acids	0.246 g	4.7 to 16.8 g	5.2%	11.1%

The energy value of Kiwi is 47 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. More.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the application
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Nutritional value per 100 g

Content per serving			% of RSP
	Calories	47 kcal	-%
	Proteins	0. 8 g	-%
	Fats	0.4 g	-%
	Carbohydrates	8.1 g	-%
	Dietary fiber	3.8 g	-%
	Water	83.8 g	-%

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Vitamins and minerals

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Kiwi is rich in such vitamins and minerals as:
vitamin C – 200%, vitamin K – 33.6%, potassium – 12%, silicon – 43.3%, copper – 13%, molybdenum – 14.3%

• Vitamin C is involved in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, a reduced content of prothrombin in the blood.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
• Silicon is a structural component of glycosaminoglycans and stimulates collagen synthesis.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes involved in the metabolism of sulfur-containing amino acids, purines and pyrimidines.

You can find a complete guide to the healthiest foods in the My Healthy Diet app.

Calorie content and chemical composition of other products

• Kiwi, puree
• Kiwi, jam
• Seedless raisins (raisins)
• Quince jam
• Pear jam

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Kiwi Calories 47 kcal, chemical composition, nutritional value, vitamins, minerals, benefits of Kiwi, calories, nutrients, beneficial properties of Kiwi

Energy value, or calorie content is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the “food calorie”, so the prefix kilo is often omitted when referring to calories in (kilo)calories.