Health Benefits of Kiwi Fruit
From its name, a kiwi fruit (also known as Kiwifruit, Kiwi, or Chinese gooseberry) may seem to originate in New Zealand. However, it actually originated in northern China and traveled to New Zealand in the early 20th century and then got its name initially as Chinese gooseberry. However, since heavy duties were charged on berries at the time of export, its name was changed to kiwifruit.
Kiwifruit is sweet as well as tart to taste and has an innate coolness. It has juicy pulp, which is attractively green in color, and is studded with soft black edible seeds. The outer covering (skin) of the fruit is silky brown and hairy and is edible. But one can get the health benefits of the kiwifruit by just eating the pulp.
Updated: April 5, 2025.
While the fruit shares its appearance with the national bird of New Zealand, Kiwi, which is also brown, fuzzy, and with a small round body just like the fruit, it’s extremely nutrient-rich and low in calories. Naturally, it’s certainly beneficial from the health point of view.
Kiwi Fruit Health Benefits
Excellent Source of Folate
Kiwi fruit has long been valued, especially in traditional Chinese medicine, for its health-boosting properties. One significant benefit comes from its high folate content (Vitamin B9). Folate is especially important during pregnancy because it supports the healthy growth and development of the baby's nervous system, reducing the risk of birth defects, particularly neural tube defects like spina bifida.
Additionally, folate contributes to the formation of red blood cells and DNA synthesis, which are vital processes during pregnancy when rapid cell division and growth occur. Beyond pregnancy, regular consumption of folate-rich foods like kiwi can aid in proper cognitive development in children and support overall cellular health.
For adults, adequate folate intake also helps maintain cardiovascular health by managing levels of homocysteine in the blood, thereby potentially reducing the risk of heart disease and stroke.
Considering these benefits, incorporating kiwi fruit into daily meals can be a tasty and practical way to meet folate requirements for pregnant women, growing children, and the entire family.
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Loaded with Vitamins and Minerals
Kiwifruit is rich in vitamins and minerals like vitamins A, B1, B2, B3, B6, E, iron, calcium, magnesium, and potassium. All these together help in the proper functioning of the body, blood circulation, iron absorption for healthy teeth and bones, fighting stress and good vision, etc.
Potassium levels in kiwifruit are very high, i.e., 312 mg per 100 grams, and help in maintaining blood pressure, whereas magnesium in kiwifruit helps in the proper functioning of muscles and nerves.
Excellent Source of Vitamin C
Kiwifruit is renowned for its exceptionally high vitamin C content, providing approximately 154% of the recommended daily value per 100 grams—more than twice the amount found in oranges or lemons. This makes kiwi one of the most potent natural sources of vitamin C available.
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that protects the body against harmful free radicals, unstable molecules that can lead to inflammation, cell damage, and even chronic diseases like cancer and cardiovascular conditions. Regular intake of vitamin C-rich foods like kiwi helps neutralize these free radicals, reducing oxidative stress in the body.
In addition to its antioxidant properties, vitamin C is essential for supporting a robust immune system. It enhances the production and effectiveness of white blood cells, helping the body resist infections from viruses, bacteria, and other pathogens.
Moreover, vitamin C is vital for collagen synthesis, aiding healthy skin, wound healing, and maintaining the structural integrity of bones, cartilage, and blood vessels.
Because the body cannot produce or store vitamin C, consuming kiwifruit regularly is an effective and delicious way to maintain optimal vitamin C levels, thus supporting overall health.
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Excellent Source of Dietary Fiber
Kiwifruit is rich in dietary fiber, which is helpful in preventing several diseases. As per a University of Leeds study, increasing the intake of fiber-laden foods (like kiwi fruit) can reduce the risk of both coronary heart disease (CHD) and cardiovascular disease (CVD).
Researchers at the University of Massachusetts Medical School have endorsed that fiber-laden foods keep a person feeling full for longer and control metabolic markers like cholesterol, blood sugar, and blood pressure.
It also promotes weight loss and is usually recommended for diabetics.
Lowers Blood Pressure
Since kiwifruit contains a high amount of potassium, it helps lower high blood pressure. Just as high sodium intake is a risk factor for high blood pressure, low potassium intake is also a risk factor.
A 2014 study found that the bioactive compounds in three kiwifruits per day can reduce blood pressure more than an apple a day. In the long run, this may also refer to a reduced risk of conditions that can result from high blood pressure, such as heart attack and stroke.
Makes Heart Healthy
Kiwifruit is beneficial for heart health due to its diverse array of nutrients, including omega-3 fatty acids, polyphenols, carotenoids, potassium, and dietary fiber. Omega-3 fatty acids, although present in small amounts, play a role in reducing inflammation and may help protect the cardiovascular system. Polyphenols and carotenoids in kiwifruit provide potent antioxidant effects, reducing oxidative stress that can damage blood vessels and contribute to heart disease.
The high potassium content of kiwi is especially beneficial for heart health. Potassium helps regulate blood pressure by counterbalancing the effects of sodium, which is crucial since high sodium intake is linked to increased blood pressure and cardiovascular risks.
Regularly consuming potassium-rich fruits like kiwi can assist in maintaining healthy blood pressure levels, thereby lowering the risk of stroke, heart attack, and other cardiovascular issues.
Moreover, kiwifruit's dietary fiber contributes positively to heart health by helping to lower LDL ("bad") cholesterol levels and stabilizing blood sugar levels, both important factors in preventing cardiovascular disease.
Including kiwifruit as a regular part of a balanced diet can thus be a tasty, natural approach to protecting and strengthening heart health.
More on this topic (links open in the new windows):
- American Heart Association – Potassium and Heart Health
- National Institutes of Health (NIH) – Dietary Fiber and Cardiovascular Health
Lowers Blood Clotting
Kiwifruits can even lower blood clotting. A study conducted by the University of Oslo revealed that consuming 2 to 3 kiwifruits a day remarkably lowered the risk of blood clotting.
Kiwifruits were also found to lower the levels of fat in the blood. Researchers are of the opinion that these effects were similar to those of a daily dose of aspirin to enhance heart health, which can cause side effects like bleeding in the intestines and inflammation.
Study volunteers eating 2 to 3 kiwifruits daily reduced their platelet aggregation response (potential risk for blood clot formation) by 18% compared to those who ate no kiwi. Also, kiwifruit eaters experienced a drop in triglyceride levels by 15% as compared to non-kiwi-eaters.
Helps in Digestion
Kiwifruit is particularly beneficial for digestive health because it contains a unique enzyme called actinidain. Actinidain is a natural proteolytic enzyme, meaning it breaks down protein molecules into smaller peptides and amino acids, making them easier to digest and absorb. This enzyme is similar in action to papain found in papaya and bromelain in pineapple.
Because of actinidain’s potent protein-dissolving properties, kiwifruit is often used as a natural meat tenderizer. Eating kiwifruit alongside protein-rich meals, especially meats, can significantly enhance digestion and reduce symptoms like bloating, heaviness, or discomfort often associated with heavy protein intake.
Research also suggests that regular consumption of kiwifruit may alleviate symptoms of digestive disorders like irritable bowel syndrome (IBS). The high fiber content in kiwifruit further aids digestion by promoting regular bowel movements, easing constipation, and maintaining gut health.
Incorporating kiwifruit into your daily diet can, therefore, support overall digestive wellness, making meals easier to digest and improving gut comfort.
Prevents Constipation
There are many studies that have found that kiwifruit may have mild laxative properties and can be given as a dietary supplement to patients with constipation. Regular intake of kiwifruit was found to promote the formation of softer, bulkier, and more frequent stools.
Treatment of Asthma
With its high amounts of antioxidants and especially vitamin C, kiwifruit is supposed to treat asthma. A 2000 study revealed that those who consumed fresh fruits regularly, including kiwifruit, experienced a beneficial effect on their lung function.
Fresh fruits like kiwi could also lower wheezing in vulnerable children. Shortness of breath in these children was reduced by 32%, nighttime cough by 27%, runny nose by 28%, chronic cough by 25%, and severe wheeze by 41%.
Protection of Vision
A leading cause of vision loss is macular degeneration, and kiwifruits can protect one’s eyes from this.
A study has found that by consuming three or more servings of kiwifruit a day, macular degeneration was reduced by 36%. The high levels of lutein and zeaxanthin in kiwifruits are supposed to cause this effect.
Boosts Immunity
Kiwifruit is exceptionally effective in strengthening the immune system, primarily due to its extraordinary vitamin C content. Just one cup of kiwifruit contains about 273 percent of the daily recommended intake of vitamin C, a nutrient renowned for its vital role in supporting and enhancing immunity.
Vitamin C stimulates the production and function of white blood cells—critical components of the immune system responsible for defending the body against pathogens like viruses, bacteria, and fungi.
Regular consumption of vitamin C-rich foods like kiwifruit can help reduce susceptibility to common infections, such as colds and influenza.
Additionally, studies suggest that compounds in kiwifruit may specifically help boost immune responses.
For example, research indicates that consuming kiwifruit regularly may shorten the duration and reduce the severity of respiratory illnesses, including colds and flu, potentially due to its antioxidant, antiviral, and anti-inflammatory properties.
Incorporating kiwifruit into your diet regularly could thus be an effective dietary strategy to maintain robust immunity and protect your body against common illnesses.
More on this topic (links open in the new windows):
- National Institutes of Health – Vitamin C and Immune Function
- PubMed Central – Study on Kiwifruit and Immunity
Reduces Oxidative Stress
Oxidative stress can lead to damage to DNA, which in turn can cause health problems. According to an older study, regular intake of kiwifruit or kiwi extract lowers the likelihood of oxidative stress.
Since oxidative DNA damage is associated with colon cancer, regular consumption of kiwifruit can reduce the chances of colon cancer, too.
Improves Sleep
As per research conducted by Taipei Medical University, several studies have shown that kiwifruit consists of numerous medicinally important compounds, including antioxidants and serotonin, that may benefit in the treatment of sleep disorders.
It’s believed that eating two kiwifruits one hour before going to bed can hugely help in inducing sleep.
Lowers Formation of Kidney Stones
Kiwifruit may contribute to reducing the risk of kidney stones due to its high potassium content. Potassium plays an important role in maintaining fluid balance, regulating urine acidity, and preventing calcium buildup, which is a common cause of kidney stones.
A diet rich in potassium can help increase urinary citrate, a compound that inhibits stone formation by preventing crystals from sticking together in the kidneys.
In addition to supporting kidney health, adequate potassium intake from foods like kiwifruit is associated with other beneficial health effects, including a lower risk of stroke, preservation of bone mineral density, and protection against muscle loss.
Regular consumption of potassium-rich fruits helps maintain healthy blood pressure levels and supports overall cardiovascular and muscular health.
Including kiwifruit regularly as part of a balanced diet can therefore be a practical approach to enhancing kidney health and achieving broader health benefits related to potassium intake.
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Makes Skin Healthy
Kiwifruit is alkaline in nature, due to which it helps in countering the effects of acidic foods that people often consume. A body that has a good pH balance is always healthy, active, energetic, and with healthy skin. Vitamins C and E in kiwifruit are supposed to be good for the skin as they act as antioxidants, stopping skin degradation. Also, vitamin C in kiwifruit helps in the formation of collagen that maintains skin elasticity and youthfulness.
The vitamin also prevents damage to the skin caused by the sun, smoke, and pollution, softens wrinkles, and enhances the overall texture of the skin. You can either eat kiwifruit or apply a few slices of the fruit on the skin, or do both to get youthful skin.
Nutritional Profile of Kiwifruit - How Many Calories in Kiwi
A medium kiwifruit (69 grams) contains:
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So, as one can see, one medium kiwi contains only ~42 calories, while 100g of kiwis have ~61 calories.
Risk Factors
Kiwifruit is mostly regarded as safe. However, those who are allergic should be cautious while eating this fruit. Kiwi allergy symptoms include a swollen tongue, itchy throat, vomiting, problematic swallowing, and hives. The risk of allergy to kiwifruit increases if one is also allergic to avocados, hazelnuts, figs, poppy seeds, wheat, and latex (given below).
Rarely, kiwifruits can slow blood clotting, thereby increasing bleeding. This could increase the seriousness of bleeding disorders. If a person has a bleeding disorder or will be having surgery, he should avoid eating kiwifruits.
Another rare side effect is latex-fruit syndrome, which is a condition related to the possible reaction of one’s immune system to particular proteins occurring in natural rubber (from the tree Hevea brasiliensis) and very similar proteins occurring in some foods like kiwifruit.
Kiwifruits rarely cause any health issues, but it is important to know them and to be able to recognize them.
Can You Eat the Skin of a Kiwi Fruit?
| Quick Answer: Yes, the skin of a kiwi fruit is edible and contains several nutrients, including fiber, vitamin C, and antioxidants. Many people choose to eat kiwi with its skin because of these nutritional benefits. And now, a little bit longer answer ... |
However, there are some things to consider if you want to eat the skin:
- Texture and Taste: The skin of the kiwi is fuzzy and has a slightly different taste than the inner fruit. Some people like it, while others find it unpalatable.
- Pesticides: If you are concerned about pesticides and other chemicals, it's a good idea to buy organic kiwi or thoroughly wash the fruit before eating. Some suggest scrubbing the skin gently with a brush to remove any residues. Or simply remove the skin of the kiwi fruit before eating.
- Allergies: Some people might be allergic to the skin but not to the flesh of the kiwi. If you've never eaten kiwi skin before and are concerned about a potential allergic reaction, it might be best to start with a small amount and see how your body reacts.
- Digestive Concerns: While the skin contains beneficial fiber, some individuals might find it a bit tough on their digestive system. If you're not used to consuming a lot of fiber, you might want to start by eating small amounts of the skin and see how your body reacts.
While the skin of the kiwi fruit is edible and nutritious, whether or not to eat it comes down to personal preference and how one's body reacts to it.
If you decide to eat the skin, it's a good idea to wash the fruit thoroughly.
Long Story Short: not only does kiwifruit have many health benefits, but it also tastes great. It has a specific fragrance and aroma and can be consumed as part of salads, juices, or simply as a - fruit.
When combined with other fruits and foods in general, kiwifruit increases vitamin, mineral, and fiber content, with minimal increase in (healthy) carbs.
Very simple to make and rather healthy juice is orange kiwi juice, which can be made in no time and provides the body with a large dose of vitamins and antioxidants.