Kiwi

← Encyclopediaenciclopedia de comida

By Nikola · Precision Nutrition L1 · Updated 5 November 2026

Kiwi, or kiwifruit (Actinidia deliciosa), is an egg-sized fruit with brown, fuzzy skin and bright green flesh dotted with tiny black seeds. One kiwi (69 g) gives only about 42 kcal but 64 mg of vitamin C, plus 2 g of fibre and 28 µg of vitamin K. Per 100 g, green kiwi has more vitamin C than an orange. It is also one of the few single foods with a positive EFSA opinion for bowel function: eating two large green kiwis a day contributes to the maintenance of normal defecation.

Kiwi nutrition per 100 g and per fruit

Nutritivo	Per 100 g	1 kiwi, 69 g	2 kiwis, 138 g
Energía	61 kcal	42 kcal	84 kcal
Agua	83.1 g	57.3 g	115 g
Proteína	1.1 g	0.8 g	1.6 g
Fat	0.5 g	0.4 g	0.7 g
Carbohydrate	14.7 g	10.1 g	20.3 g
of which sugars	9.0 g	6.2 g	12.4 g
Fibre	3.0 g	2.1 g	4.1 g
Vitamina C	92.7 mg	64.0 mg	128 mg
Vitamina K	40.3 µg	27.8 µg	55.6 µg
vitamina e	1.5 mg	1.0 mg	2.0 mg
folato	25 µg	17 µg	35 µg
Potasio	312 mg	215 mg	431 mg

Source: USDA FoodData Central, SR Legacy, “Kiwifruit, green, raw”, FDC ID 168153, checked 5 November 2026. USDA gives 69 g for one kiwi about 5 cm across and 148 g as a standard serving; the portion columns are calculated from the 100 g values. In USDA data the carbohydrate figure includes fibre. Values rounded. Golden kiwi varieties differ and are not covered by this table.

The numbers make kiwi one of the most nutrient-dense fruits per calorie: vitamin C, vitamin K, vitamin E and potassium all stand out for a fruit of about 60 kcal per 100 g.

Glycemic index

Kiwi is not listed in the international GI tables (Atkinson 2008), so we do not give a number. A single kiwi has about 10 g of carbohydrate, including 2 g of fibre, which is a modest amount. See What is the glycemic index (with table).

Health benefits: what the evidence says

• Normal bowel function. In 2021 the EFSA panel concluded that a cause and effect relationship has been established between eating green kiwifruit (Hayward variety) and the maintenance of normal defecation, provided it does not result in diarrhoea. The effect needs two large green kiwis a day, around 200 g of flesh, and applies to the general population. EFSA also noted that the evidence does not show an effect beyond what the fruit’s fibre would explain. See Natural remedies for better digestion.
• Vitamin C. NIH lists one medium kiwi at 64 mg of vitamin C. The adult recommendation is 75 mg a day for women and 90 mg for men, with 35 mg more for smokers. Two kiwis cover it for almost everyone.
• Iron from plant foods. NIH notes that vitamin C improves the absorption of nonheme iron, the form found in beans, lentils and greens. A kiwi after a plant-based meal is an easy way to use this.
• Vitamin K and vitamin E. With 40 µg of vitamin K and 1.5 mg of vitamin E per 100 g, kiwi gives notable amounts of both for a fruit.
• Fibre. EFSA considers 25 g of fibre a day adequate for normal bowel function in adults; two kiwis add about 4 g.

How to eat kiwi

• With a spoon: cut the kiwi in half and scoop out the flesh. It is the quickest way and works well for children.
• With the skin: the skin of green kiwi is edible. Wash it well and rub off the fuzz if you want to try it.
• Desayuno: sliced kiwi in Greek yogurt o kefir, or on porridge con chia seeds.
• Salads: kiwi works in fruit salads with oranges y pomegranate, and in green salads with espinaca.
• Ripening: a firm kiwi ripens at room temperature in a few days. Ripe kiwis yield slightly to gentle pressure and keep in the fridge.

Who should be careful

• Latex allergy. MedlinePlus lists kiwi among foods less strongly linked with latex allergy, with figs, peaches and apples. If kiwi makes your mouth or throat itch or swell, stop eating it and see an allergist.
• Warfarin. One kiwi has about 28 µg of vitamin K. NIH advises people on warfarin to keep their vitamin K intake consistent, because sudden changes can alter the drug’s effect. Regular kiwi eaters do not need to stop, but should keep the amount steady.
• Kidney disease and potassium. Two kiwis have about 431 mg of potassium. NIH notes that in chronic kidney disease, or with ACE inhibitors, ARBs or potassium-sparing diuretics, potassium can build up in the blood even at normal intakes. Agree your fruit portions with your doctor or dietitian.
• Sensitive stomach. The EFSA opinion counts the effect as beneficial only when it does not cause diarrhoea. If two kiwis a day loosen your stools too much, eat fewer.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines, kiwi is favourable for Vata, okay rarely for Pitta and on the avoid list for Kapha. This is a traditional system, not evidence from clinical studies.

Related entries and articles

• naranjas – the classic vitamin C fruit
• Chia seeds – more fibre for breakfast
• Kefir – with kiwi for breakfast
• Figs – another fruit that helps fibre intake
• Lemons
• Natural remedies for better digestion
• 7 healthy foods for breakfast

FAQ

Does kiwi help with constipation?

Yes, according to EFSA. Its 2021 opinion concluded that eating two large green kiwis a day (around 200 g of flesh) contributes to the maintenance of normal defecation in the general population. EFSA noted the effect is in line with the fruit’s fibre content.

How much vitamin C is in one kiwi?

About 64 mg in a kiwi of 69 g, according to USDA and NIH. Per 100 g, green kiwi has 92.7 mg, more than an orange at 53.2 mg.

Can you eat kiwi skin?

Yes, the skin of green kiwi is edible. Wash it well; if the fuzzy texture bothers you, rub it off with a clean cloth or simply scoop out the flesh.

Sources

1. USDA FoodData Central, SR Legacy: Kiwifruit, green, raw (FDC ID 168153). fdc.nal.usda.gov
2. EFSA NDA Panel (2021). Green kiwifruit (lat. Actinidia deliciosa var. Hayward) and maintenance of normal defecation: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA Journal 19(6):e06641. doi.org
3. NIH Office of Dietary Supplements. Vitamin C: Fact Sheet for Health Professionals. ods.od.nih.gov
4. NIH Office of Dietary Supplements. Vitamin K: Fact Sheet for Health Professionals. ods.od.nih.gov
5. NIH Office of Dietary Supplements. Potassium: Fact Sheet for Health Professionals. ods.od.nih.gov
6. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
7. MedlinePlus. Latex allergy – for hospital patients. medlineplus.gov
8. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
9. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.