Kiwi-Benefits And Nutritional Facts

The kiwifruit, or Chinese gooseberry, originally grew wild in China. There are plenty of juicy, delicious fruits to choose from when you want to satisfy your sweet tooth with a healthy snack. Kiwis are small fruits that pack a lot of flavor and plenty of health benefits and highly nutritious. Kiwi tastes sweet, but that’s because it contains natural, not added, sugar, so it’s a healthier.  Their green flesh is sweet and tangy.  Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.


Kiwi is 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. It also contains full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber.

  • Manages blood pressure.
  • Helps in treatment of asthma.
  • Skin health.
  • Improves digestion.
  • Kidney stone prevention.
  • Boots immune system.
  • Reduces cancer risk.
  • Improves eye-sight.
  • Bone health.
  • Prevents constipation.
  • Improves heart health.
  • Prevents blood clotting.

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.

Nutritional Facts

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

NutrientsAmount per 100 g
Energy61 kcal
Carbohydrates14.66 g
Protein1.14 g
Fat0.52 g
Calcium34 mg
Phosphorous34 mg
Fiber3 g
Sodium3 mg
Potassium312 mg
Folate (vitamin B9)25 mcg
Vitamin C92.7 mg
Beta carotene52 mcg
Vitamin A8.6 mg
Magnesium17 mg
Vitamin K37.8 mcg
Vitamin E1.46 mg
Retinol40.8 mcg

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. 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.