Kiwifruit
Kiwifruit is a nutrient-dense green fruit rich in vitamin C, fiber, and actinidin enzyme, providing exceptional antioxidant and digestive support with minimal calories.
Nutrition · per ~140 g serving · ≈ 2–3 kiwis
- Vitamin C104.6 mg116% DV
- Vitamin K56.4 mcg47% DV
- Vitamin B60.29 mg17% DV
- Vitamin E1.8 mg12% DV
- Folate36.4 mcg9% DV
- Niacin0.52 mg3% DV
- Thiamin0.04 mg3% DV
- Riboflavin0.03 mg3% DV
- Vitamin A5.6 iu<1% DV
- Copper0.19 mg21% DV
- Potassium277.2 mg6% DV
- Magnesium22.0 mg5% DV
- Manganese0.09 mg4% DV
- Phosphorus47.6 mg4% DV
- Calcium49.0 mg4% DV
- Iron0.34 mg2% DV
- Zinc0.20 mg2% DV
- Selenium0.28 mcg<1% DV
- Sodium7.0 mg<1% DV
- Polyphenols~210 mg
Score · 91/100
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 C83% DV
- Vitamin K34% DV
- Copper15% DV
- Vitamin B612% DV
- Vitamin E9% DV
Overview
Native to China and later cultivated extensively in New Zealand, kiwifruit has become recognized as a nutritional powerhouse for longevity-focused diets. A single medium kiwi delivers 74.7 mg of vitamin C (>80% daily value) alongside substantial amounts of dietary fiber (3g per 100g), potassium (198 mg), and vitamin K. Unique to kiwifruit is actinidin, a proteolytic enzyme that enhances protein digestion and may reduce post-meal bloating. The fruit's polyphenol content, particularly in the skin, provides antioxidant and anti-inflammatory benefits linked to cardiovascular health and cellular protection. The high fiber-to-calorie ratio makes kiwi an excellent choice for weight management and metabolic health. Research indicates regular kiwi consumption supports digestive regularity, immune function, and blood pressure regulation—all critical factors in healthy aging and longevity optimization.
Health Benefits (5)
- Enhanced digestive regularity and protein digestionmoderateActinidin enzyme breaks down dietary proteins in the digestive tract, while soluble fiber promotes healthy gut motility and bacterial fermentation
- Immune system support and reduced infection riskstrongHigh vitamin C content (74.7 mg per 100g) supports T-cell production, antibody synthesis, and pathogen neutralization
- Improved sleep quality and circadian rhythm regulationmoderateKiwi contains serotonin precursors and high antioxidant levels that may support melatonin production and reduce oxidative stress affecting sleep pathways
- Cardiovascular health and blood pressure regulationmoderateHigh potassium content (198 mg) supports vasodilation and sodium-potassium balance, while polyphenols reduce arterial stiffness and endothelial dysfunction
- Antioxidant defense and anti-inflammatory effectsmoderatePolyphenols and vitamin C scavenge free radicals and modulate NF-κB inflammatory pathways, reducing systemic inflammation linked to aging
Food Pairings
- ·Pair with yogurt because actinidin enhances protein digestion while probiotics synergize with kiwi's fiber for optimal gut health
- ·Combine with spinach or kale because vitamin C in kiwi increases non-heme iron absorption from leafy greens by 3-4 fold
- ·Mix with nuts (almonds, walnuts) because healthy fats enhance absorption of fat-soluble antioxidants and polyphenols in kiwi skin
- ·Pair with honey or seeds in overnight oats because fiber combination supports sustained satiety and stable blood glucose
Practical Tips
- ·Eat kiwi with the skin on when possible—the skin contains 3x more polyphenols and fiber than flesh alone; rinse thoroughly before consuming
- ·Select kiwis with slight yield to gentle pressure; store at room temperature for ripening (2-3 days) then refrigerate to extend shelf life up to 2 weeks
- ·Consume kiwi 1-2 hours before or 30+ minutes after high-protein meals to maximize actinidin's proteolytic effect without interfering with gastric acidity
- ·For optimal sleep benefits, consume 1-2 kiwis 1-2 hours before bedtime rather than with meals
- ·Freeze kiwi slices for smoothie bowls—freezing preserves vitamin C and actinidin while increasing antioxidant stability
Optimal Timing
Kiwi is metabolically flexible; morning consumption leverages vitamin C for immune priming and daytime energy, while evening (1-2 hours before bed) optimizes serotonin and sleep support. Post-workout timing captures protein digestion benefits from actinidin.
Kiwi's low glycemic load (14.0g carbs, 3.0g fiber = 11g net carbs) makes it suitable for fasting windows; the enzyme and antioxidants support metabolic clarity. Ideal 1-2 hours post-workout for protein synergy.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower kiwifruit is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about kiwifruit
What is kiwifruit?
Kiwifruit is classified as a fruit. Kiwifruit is a nutrient-dense green fruit rich in vitamin C, fiber, and actinidin enzyme, providing exceptional antioxidant and digestive support with minimal calories.
Is kiwifruit healthy?
Kiwifruit scores 91/100 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.
Is kiwifruit high in protein?
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is kiwifruit 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 kiwifruit?
In a 140 g serving, kiwifruit is highest in Vitamin C (~116% DV), Vitamin K (~47% DV), Copper (~21% DV), Vitamin B6 (~17% DV), Vitamin E (~12% DV).
Is kiwifruit keto-friendly?
Not really. A 140 g serving has about 15.4 g of net carbs (19.6 g total minus 4.2 g fiber).
When is the best time to eat kiwifruit?
Best any time of day. Kiwi is metabolically flexible; morning consumption leverages vitamin C for immune priming and daytime energy, while evening (1-2 hours before bed) optimizes serotonin and sleep support. Post-workout timing captures protein digestion benefits from actinidin.
How much kiwifruit should I eat?
A typical serving is around 140 g (~81 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 kiwifruit alongside several other fruit sources.
What pairs well with kiwifruit?
Kiwifruit pairs nicely with: Pair with yogurt because actinidin enhances protein digestion while probiotics synergize with kiwi's fiber for optimal gut health; Combine with spinach or kale because vitamin C in kiwi increases non-heme iron absorption from leafy greens by 3-4 fold; Mix with nuts (almonds, walnuts) because healthy fats enhance absorption of fat-soluble antioxidants and polyphenols in kiwi skin; Pair with honey or seeds in overnight oats because fiber combination supports sustained satiety and stable blood glucose.
Supplements that mirror Kiwifruit's nutrient profile
Encyclopedia entries that supply the same signature nutrients kiwifruit contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Kiwifruit
These are the nutrients kiwifruitcontributes 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.