scored 90/100
Also known as kiwifruit, golden 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.
16.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 90.
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.
Kiwi contains serotonin and magnesium, neurotransmitters that regulate sleep-wake cycles. Studies show consumption 1-2 hours before bed increases sleep efficiency by 5-10%.
Vitamin C, polyphenols, and potassium in kiwi improve endothelial nitric oxide production, reducing arterial stiffness and supporting healthy blood pressure.
Actinidin enzyme in fresh kiwi actively breaks down dietary proteins in the stomach and small intestine, improving nutrient bioavailability and reducing digestive discomfort.
Green kiwis contain lutein and zeaxanthin, carotenoids that accumulate in the macula and filter harmful blue light, protecting against age-related macular degeneration.
High vitamin C concentration, polyphenols, and antioxidants neutralize oxidative stress markers and support natural killer cell function.
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.
Fasting-compatible
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.
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.
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.
Kiwi scores 90/100 in Formulate, making it an exceptional 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.
Not particularly. A 140 g serving provides about 1.6 g of protein (~3% of the 50 g daily value).
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).
In a 140 g serving, kiwi is highest in Vitamin C (~144% DV), Vitamin K (~47% DV), Copper (~20% DV), Vitamin E (~14% DV).
Not really. A 140 g serving has about 16.3 g of net carbs (20.5 g total minus 4.2 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients kiwi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients kiwi contributes 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.