4 Health Benefits of Kiwi

Kiwis are loaded with vitamins that support heart and digestive health. Eating them also increases your intake of protective plant compounds.

These small fruits are bursting with flavor as well as vitamins, minerals, and potent phytonutrients.

They’re sweet, simple to eat, and highly nutritious. Additionally, these compact fruits offer several notable health advantages.

This article outlines four health benefits of kiwi and provides suggestions for incorporating them into your meals.

What is kiwi?

Kiwifruit, commonly called kiwi, originates from the mountainous and hilly regions of southwest China.

Today, kiwis are cultivated in many parts of the world, with New Zealand being a major producer of this beloved fruit.

Kiwis were introduced to New Zealand in 1904 by Isabel Fraser, a schoolteacher who traveled in China and brought kiwi seeds back with her.

Originally known as Chinese gooseberry, the fruit was renamed “kiwi” by New Zealand exporters after the flightless kiwi bird, native to New Zealand.

Botanically, kiwis are classified as berries. Actinidia deliciosa and A. chinensis are the two most commonly eaten species.

The most familiar A. deliciosa cultivar is the Hayward kiwi, a green variety named after Hayward Wright, who helped popularize kiwis in New Zealand in the 1920s.

Hayward kiwis are oval and about the size of a large hen’s egg. They have fuzzy brown skin, green flesh, and small black seeds.

There are also yellow- or golden-fleshed kiwis (A. chinensis). The main difference is that green kiwis contain chlorophyll, which gives them their green color, while golden kiwis lack this pigment.

Note that kiwi berries are a different species within the same Actinidia family; they’re small with edible, grape-like skin.

In contrast, kiwis are larger with thicker, fuzzier skin.

Most kiwi varieties are usually peeled before eating, though some people enjoy the thinner, softer skin of golden kiwis.

Kiwi nutrition

Kiwis offer a strong nutrient profile.

Here’s the nutritional content for a 3.5 ounce (100-gram) portion of raw, green kiwi flesh:

• Calories: 64
• Carbs: 14 grams
• Fiber: 3 grams
• Fat: 0.44 grams
• Protein: 1 gram
• Vitamin C: 83% of the Daily Value (DV)
• Vitamin E: 9% of the DV
• Vitamin K: 34% of the DV
• Folate: 7% of the DV
• Copper: 15% of the DV
• Potassium: 4% of the DV
• Magnesium: 4% of the DV

Kiwis are particularly rich in vitamin C; a 3.5-ounce (100-gram) kiwi provides more than 80% of the average daily requirement.

Vitamin C acts as a strong antioxidant, protecting cells from oxidative stress. It also supports immune function and is necessary for synthesizing collagen and certain neurotransmitters.

Additionally, kiwis supply potassium, copper, vitamin K, folate, and vitamin E — a fat-soluble antioxidant important for immune health.

Kiwis are low in calories, protein, and fat, but offer a good amount of fiber.

Kiwi benefits

Research suggests kiwis may support health in several ways.

1. Rich in beneficial plant compounds

Beyond vitamin C and vitamin E, kiwis are a great source of phytonutrients with antioxidant and anti-inflammatory properties.

For instance, kiwis contain carotenoids, which are linked to health benefits. These include:

• lutein
• zeaxanthin
• beta carotene

Studies indicate that diets rich in carotenoids may help protect against certain conditions, such as heart disease.

A review of 69 studies found that higher dietary intake and blood levels of carotenoids, vitamin C, and vitamin E were linked to a reduced risk of heart disease, many cancers, and all-cause mortality.

Kiwis contain substantial amounts of these nutrients.

Moreover, a study involving over 17,000 adults showed that diets higher in total carotenoids were associated with a lower risk of depressive symptoms.

Kiwis also have polyphenols like caffeic acid and chlorogenic acid, which exert anti-inflammatory effects in the gut and systemically.

Some research suggests kiwis may have greater total antioxidant capacity than many common fruits, such as apples, grapefruit, and pears.

2. May support heart health

Eating plenty of fruits and vegetables, including kiwis, is a sensible approach to promoting heart health.

Evidence suggests that consuming kiwis specifically may reduce cardiovascular risk factors like high blood pressure.

A 2022 randomized trial of 43 healthy adults found systolic blood pressure to be significantly lower after participants ate two kiwifruits daily for seven weeks.

A 2012 study of 102 male smokers who ate three kiwis per day for eight weeks observed reductions in blood pressure and decreased platelet aggregation compared with controls.

Excessive platelet activity can raise heart disease risk by contributing to plaque formation on blood vessel walls — a process known as atherosclerosis.

Smokers are at increased risk for plaque buildup, so eating kiwis may help reduce platelet clumping and the risk of atherosclerosis in this group.

Additionally, somestudies have reported that kiwi consumption may lower total cholesterol and triglycerides while raising HDL (good) cholesterol, though more research is required to confirm these effects.

However, a 2019 review concluded that kiwis might not influence metabolic markers in people with cardiovascular risk factors such as high cholesterol, hypertension, type 2 diabetes, and smokers, indicating that further studies are necessary.

Keep in mind that adding fresh or frozen fruits in general — not just kiwis — typically benefits heart health. Still, enjoying kiwis is a tasty way to care for your cardiovascular system.

3. Supports digestive health

Kiwis provide both soluble and insoluble fiber. Research notes that kiwi fiber is about one-third soluble and two-thirds insoluble.

Soluble fiber can aid blood sugar control, support heart health, and nourish beneficial gut bacteria, while insoluble fiber helps maintain regular bowel movements.

Kiwi fiber absorbs water and swells more than some other fibers, such as apple fiber or wheat bran, which may improve stool consistency and speed transit time through the gut.

Because of these properties, kiwis may be particularly useful for people with constipation.

Indeed, a trial of 75 individuals with chronic constipation found that eating two kiwis daily for four weeks improved stool consistency and frequency and reduced straining during bowel movements.

Participants reported greater satisfaction with the kiwi intervention compared with psyllium husk or prunes, and the kiwi treatment had the fewest side effects.

4. Great source of vitamin C

Kiwis are exceptionally rich in vitamin C, which protects cells from oxidative harm and serves many essential functions in the body.

Research shows that consuming kiwi can help raise blood vitamin C to optimal levels.

A 2012 study in 15 men with low vitamin C levels found that one kiwi per day for six weeks brought levels into the “healthy” range, while two kiwis per day produced vitamin C saturation — the highest attainable blood concentrations.

Other studies have also shown that daily kiwi intake effectively raises vitamin C in the body.

Furthermore, a 2022 review suggests that vitamin C from kiwis is highly bioavailable compared with that from other fruits, making kiwis a strong food-based alternative to supplements.

Maintaining good vitamin C status is important for immune function.

For example, a 2015 study showed that consuming two kiwis daily for four weeks increased vitamin C levels and improved the function of neutrophils — immune cells that concentrate vitamin C — in young men with low vitamin C.

A small 2024 study of 20 adults with severe respiratory infections found that two kiwis per day for six weeks restored adequate or saturating vitamin C levels in about 80% of participants and reduced inflammatory markers, including C-reactive protein.

For these reasons, eating vitamin C–rich foods like kiwis can help support immune health.

Potential risks

For most people, eating kiwis regularly is safe and healthful.

The main concern is for individuals with a kiwi allergy.

Kiwis contain several potential allergens, including actinidin, the primary allergen in kiwi.

Some people, particularly children, may experience mild to severe allergic reactions.

Symptoms of a kiwi allergy may include:

• itchy throat
• swollen tongue
• difficulty swallowing
• wheezing
• low blood pressure
• cough or cold-like symptoms
• nausea or vomiting
• fainting
• hives

How to eat kiwi

Many people prefer eating kiwis fresh, but they can be used in a variety of sweet and savory recipes.

Most kiwi types are peeled before eating, though some varieties like Zespri SunGold can be eaten whole, skin included.

Enjoy kiwis on their own or add them to dishes such as fruit salads.

Here are some ways to use them:

• Combine sliced kiwi with berries and bananas for a nutrient-packed fruit salad.
• Add diced kiwi to your favorite salsa.
• Top smoothie bowls and Greek yogurt with sliced kiwi.
• Blend kiwi into smoothies and protein shakes.
• Scatter diced kiwi over salads for a sweet-tart twist.
• Incorporate kiwi into homemade salad dressings by blending it with vinegar and oil.
• Make marinades for meat or fish using pureed kiwi, Worcestershire or soy sauce, garlic, and olive oil.

There are countless other culinary uses for kiwi. Experiment by adding it to both sweet and savory recipes.

The bottom line

Kiwis are small fruits with a delightfully sweet flavor and a notable nutrient profile.

They’re rich in vitamins like C and E, and research indicates they may support heart and digestive health while supplying beneficial plant compounds.

Kiwis are versatile in the kitchen and can be enjoyed in both sweet and savory dishes.

Just one thing

Try this today: Next time you’re shopping, pick up at least one new fruit to try.

Adding new fruits to your routine increases variety and boosts your intake of vitamins, minerals, and helpful plant compounds.