Kiwi
Kiwi is a nutrient-dense tropical fruit rich in vitamin C, vitamin K, and actinidin enzyme, offering exceptional antioxidant and digestive benefits for longevity.
Nutrition · per ~140 g serving · ≈ 2–3 kiwis
- Vitamin C129.8 mg144% DV
- Vitamin K56.4 mcg47% DV
- Vitamin E2.0 mg14% DV
- Folate35.0 mcg9% DV
- Copper0.18 mg20% DV
- Potassium436.8 mg9% DV
- Magnesium23.8 mg6% DV
- Calcium47.6 mg4% DV
- Sugars12.6 g
- Lutein & Zeaxanthin~8.4 mg
- Carotenoids~8.4 mg
- Polyphenols~210 mg
Score · 85/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C103% DV
- Vitamin K34% DV
- Copper14% DV
- Vitamin E10% DV
- Potassium7% DV
Overview
Native to China and now cultivated extensively in New Zealand and other temperate regions, kiwi fruit has emerged as a nutritional powerhouse for healthy aging. Each 100g serving delivers over 90mg of vitamin C—exceeding daily requirements—along with significant amounts of vitamin K, copper, and dietary fiber. The fruit contains unique bioactive compounds including actinidin, a proteolytic enzyme that aids protein digestion, and green kiwis contain lutein and zeaxanthin, potent carotenoids supporting eye health. Gold kiwis offer higher antioxidant capacity and smoother texture with lower acid. Scientific research demonstrates kiwi consumption supports cardiovascular health through improved endothelial function, reduces inflammatory markers, and promotes healthy sleep patterns through serotonin precursors. The high vitamin C content supports collagen synthesis and immune function—both critical for longevity. Additionally, the prebiotic fiber and polyphenols in kiwi seed promote beneficial gut microbiota, essential for metabolic health and disease prevention. For older adults, kiwi's actinidin enzyme and nutrient density make it particularly valuable for maintaining muscle protein synthesis and reducing age-related inflammation.
Health Benefits (5)
- Improved sleep quality and earlier sleep onsetmoderateKiwi contains serotonin and magnesium, neurotransmitters that regulate sleep-wake cycles. Studies show consumption 1-2 hours before bed increases sleep efficiency by 5-10%.
- Enhanced cardiovascular function and blood vessel flexibilitymoderateVitamin C, polyphenols, and potassium in kiwi improve endothelial nitric oxide production, reducing arterial stiffness and supporting healthy blood pressure.
- Optimized digestive function and protein breakdownmoderateActinidin enzyme in fresh kiwi actively breaks down dietary proteins in the stomach and small intestine, improving nutrient bioavailability and reducing digestive discomfort.
- Vision protection and macular degeneration preventionmoderateGreen kiwis contain lutein and zeaxanthin, carotenoids that accumulate in the macula and filter harmful blue light, protecting against age-related macular degeneration.
- Reduced systemic inflammation and immune resiliencemoderateHigh vitamin C concentration, polyphenols, and antioxidants neutralize oxidative stress markers and support natural killer cell function.
Food Pairings
- ·Pair with yogurt because actinidin enzyme enhances protein digestion and the probiotic cultures support gut health synergistically
- ·Combine with spinach or leafy greens because vitamin C in kiwi significantly increases non-heme iron absorption from plant sources
- ·Mix with almonds or walnuts because the polyphenols in kiwi improve absorption of fat-soluble compounds while nuts provide complementary magnesium
- ·Pair with fatty fish (salmon, mackerel) because vitamin C supports collagen synthesis while omega-3s provide anti-inflammatory synergy for cardiovascular health
Practical Tips
- ·Select kiwis that yield slightly to gentle pressure; they ripen quickly at room temperature and can be stored in the refrigerator for 2-3 weeks for extended shelf life
- ·Consume kiwi with skin intact when possible—the skin contains additional fiber, antioxidants, and polyphenols; wash thoroughly before eating
- ·Eat fresh kiwi within 30 minutes of cutting to preserve actinidin enzyme activity before heat inactivation occurs; avoid heating kiwi if digestive enzyme benefit is desired
- ·For optimal sleep benefit, consume 1-2 medium kiwis 1-2 hours before bedtime on an empty stomach or light meal
- ·Gold kiwis offer milder flavor and slightly higher antioxidant capacity; green kiwis have stronger actinidin enzyme activity and higher lutein content for eye health
Optimal Timing
Kiwi provides benefits across multiple time windows: morning consumption supports immune function and energy via vitamin C; pre-meal consumption optimizes protein digestion via actinidin; evening consumption 1-2 hours before sleep leverages serotonin for improved sleep quality.
Green kiwis consumed on an empty stomach maximize actinidin enzyme digestive benefits. Evening consumption specifically recommended for sleep support, but daily consumption optimal for chronic inflammation reduction.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other tropical fruit fruits
Per 100 g of the default form. Bars show how much higher or lower kiwi is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about kiwi
What is kiwi?
Kiwi is classified as a tropical fruit (fruit). Kiwi is a nutrient-dense tropical fruit rich in vitamin C, vitamin K, and actinidin enzyme, offering exceptional antioxidant and digestive benefits for longevity.
Is kiwi healthy?
Kiwi scores 85/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin K, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is kiwi high in protein?
Not particularly. A 140 g serving provides about 1.6 g of protein (~3% of the 50 g daily value).
Is kiwi high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 4.2 g of fiber (~15% of the 28 g daily value).
What vitamins and minerals are in kiwi?
In a 140 g serving, kiwi is highest in Vitamin C (~144% DV), Vitamin K (~47% DV), Copper (~20% DV), Vitamin E (~14% DV).
Is kiwi keto-friendly?
Not really. A 140 g serving has about 16.3 g of net carbs (20.5 g total minus 4.2 g fiber).
When is the best time to eat kiwi?
Best any time of day. Kiwi provides benefits across multiple time windows: morning consumption supports immune function and energy via vitamin C; pre-meal consumption optimizes protein digestion via actinidin; evening consumption 1-2 hours before sleep leverages serotonin for improved sleep quality.
How much kiwi should I eat?
A typical serving is around 140 g (~85 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating kiwi alongside several other fruit sources.
What pairs well with kiwi?
Kiwi pairs nicely with: Pair with yogurt because actinidin enzyme enhances protein digestion and the probiotic cultures support gut health synergistically; Combine with spinach or leafy greens because vitamin C in kiwi significantly increases non-heme iron absorption from plant sources; Mix with almonds or walnuts because the polyphenols in kiwi improve absorption of fat-soluble compounds while nuts provide complementary magnesium; Pair with fatty fish (salmon, mackerel) because vitamin C supports collagen synthesis while omega-3s provide anti-inflammatory synergy for cardiovascular health.
Supplements that mirror Kiwi's nutrient profile
Encyclopedia entries that supply the same signature nutrients kiwi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Kiwi
These are the nutrients kiwicontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.