What are the Nutritional Facts about Kiwi?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Kiwi, also called kiwifruit, is a small fruit with green flesh, tiny black seeds, and a tangy-sweet taste. In India, kiwi is becoming popular because it is rich in vitamin C, fiber, and antioxidants. Kiwi supports digestion, immunity, and heart health. Let us understand the nutritional facts about kiwi in simple words.
Nutritional Value of Kiwi (Per 100 g, Raw)
| Nutrient | Amount |
|---|---|
| Calories | 61 kcal |
| Carbohydrates | 15 g |
| Natural Sugars | 9 g |
| Fibre | 3 g |
| Protein | 1.1 g |
| Total Fat | 0.5 g |
| Vitamin C | 93 mg |
| Vitamin K | 40 mcg |
| Vitamin E | 1.5 mg |
| Potassium | 312 mg |
| Folate (Vitamin B9) | 25 mcg |
| Magnesium | 17 mg |
Key Nutritional Highlights of Kiwi
1. Very High in Vitamin C
- Boosts immunity
- Helps fight infections
- Supports skin health
2. Good Source of Dietary Fibre
- Improves digestion
- Helps prevent constipation
- Supports gut health
3. Rich in Antioxidants
- Protects cells from damage
- Reduces inflammation
4. Contains Actinidin Enzyme
- Helps digest protein
- Supports better digestion
Health Benefits of Eating Kiwi
Boosts Immunity
- One kiwi can meet daily vitamin C needs
- Helpful during cold and flu
Supports Heart Health
- Potassium helps control blood pressure
- Fibre helps reduce cholesterol
Aids Weight Loss
- Low calorie and filling
- Reduces sugar cravings
Improves Digestive Health
- Helps reduce bloating
- Supports smooth bowel movement
Kiwi vs Orange (Comparison)
| Feature | Kiwi | Orange |
|---|---|---|
| Vitamin C | Higher | Lower |
| Fibre | Higher | Moderate |
| Calories | Similar | Similar |
| Digestion Support | Yes | Less |
Is Kiwi Good for Diabetes?
- Low glycaemic index
- Fibre slows sugar absorption
- Safe in 1 small kiwi per day
Best Ways to Eat Kiwi
- Eat fresh with or without peel
- Add to fruit salads
- Blend into smoothies
- Eat as morning fruit
Who Should Limit Kiwi?
- People with kiwi allergy
- Sensitive stomach (excess may cause acidity)
Final Thoughts
Kiwi is a nutrient-dense fruit rich in vitamin C, fiber, antioxidants, and potassium. It supports immunity, digestion, heart health, and weight management. Eating 1 kiwi daily can be a healthy addition to an Indian diet.