Kiwi Fruit Overview and Benefits
know about the kiwi fruit, its benefits, nutritional value, top health advantages of the fruit, precautions, side effects, and allergies of the kiwi.
Written by
Last updated on 21st Jul, 2025
Introduction
Kiwi fruit, with its vibrant green flesh and tiny black seeds, is not just delicious but also packed with essential nutrients. Often called a "superfruit," the kiwi offers numerous health benefits that can boost your overall well-being. Whether you're looking to improve digestion, strengthen immunity, or simply add more vitamins to your diet, kiwi is a fantastic choice.
In this article, we'll explore the many benefits of kiwi fruit, its nutritional value, and how you can easily incorporate it into your daily diet.
What is a Kiwi Fruit?
Kiwi, also known as Chinese gooseberry, is a small, oval-shaped fruit with a fuzzy brown skin and bright green or golden flesh. It has a sweet-tart flavour and is rich in vitamins, minerals, and antioxidants.
There are two main types of kiwi:
Green Kiwi – The most common variety, with a tangy taste.
Golden Kiwi – Sweeter and less acidic, with smoother skin.
Nutritional Value of Kiwi
Kiwi is a low-calorie fruit but incredibly nutrient-dense. A single medium-sized kiwi (about 70g) contains:
Calories: 42
Vitamin C: 64 mg (71% of daily requirement)
Vitamin K: 28 mcg (23% of daily requirement)
Fibre: 2.1 g
Potassium: 215 mg
Folate (Vitamin B9): 17 mcg
Antioxidants: Flavonoids, carotenoids, and polyphenols
Consult Top Nutritionists
Top Health Benefits of Kiwi Fruit
1. Boosts Immunity
Kiwi is one of the best sources of vitamin C, even more than oranges! Vitamin C strengthens the immune system, helping your body fight infections like colds and flu.
2 . Improves Digestion
Kiwi contains actinidin, an enzyme that helps break down proteins, making digestion easier. Its high fibre content also prevents constipation and promotes gut health.
3. Supports Heart Health
The potassium in kiwi helps regulate blood pressure, while its antioxidants reduce inflammation and lower bad cholesterol (LDL), reducing the risk of heart disease.
4. Aids in Better Sleep
Kiwi contains serotonin, a hormone that regulates sleep. Eating kiwi before bed may help you fall asleep faster and improve sleep quality.
5. Promotes Healthy Skin
Vitamin C in kiwi helps in collagen production, keeping your skin firm and youthful. The antioxidants also protect against skin damage caused by sun exposure and pollution.
6. Helps in Weight Management
Low in calories and high in fibre, kiwi keeps you full for longer, reducing unnecessary snacking and aiding in weight loss.
7. Good for Eye Health
Kiwi contains lutein and zeaxanthin, antioxidants that protect your eyes from age-related macular degeneration and cataracts.
8. Manages Blood Sugar Levels
Despite being sweet, kiwi has a low glycemic index (GI), meaning it doesn’t cause rapid spikes in blood sugar levels, making it safe for diabetics.
How to Include Kiwi in Your Diet?
Kiwi is versatile and can be enjoyed in many ways:
Eat it fresh – Simply cut it in half and scoop out the flesh.
Add to smoothies – Blend with yoghurt, banana, and spinach for a nutrient-packed drink.
Top on salads – Adds a sweet and tangy flavour.
Make kiwi salsa – Mix with tomatoes, onions, and cilantro for a refreshing dip.
Use in desserts – Great in fruit salads, tarts, or as a topping for ice cream.
Precautions and Side Effects
While kiwi is safe for most people, some may experience:
Allergies – People allergic to latex or other fruits like bananas and avocados may react to kiwi.
Mouth irritation – Due to its enzymes, some may feel mild tingling or itching.
Kidney stones risk – High oxalate content may contribute to kidney stones in susceptible individuals.
If you experience any discomfort after eating kiwi, consult a doctor.
When to See a Doctor?
If you have:
Persistent digestive issues
Allergic reactions (swelling, rashes, difficulty breathing)
Concerns about diabetes or heart health
Final Thoughts
Kiwi is a small fruit with big health benefits. From boosting immunity to improving digestion and heart health, it’s a powerhouse of nutrients that everyone should include in their diet. Whether eaten fresh, blended, or as part of a meal, kiwi is a delicious way to stay healthy.
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
