scored 94/100
Kiwifruit is a nutrient-dense green fruit rich in vitamin C, fiber, and actinidin enzyme, providing exceptional antioxidant and digestive support with minimal calories.
15.4 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 94.
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.
Actinidin enzyme breaks down dietary proteins in the digestive tract, while soluble fiber promotes healthy gut motility and bacterial fermentation
High vitamin C content (74.7 mg per 100g) supports T-cell production, antibody synthesis, and pathogen neutralization
Kiwi contains serotonin precursors and high antioxidant levels that may support melatonin production and reduce oxidative stress affecting sleep pathways
High potassium content (198 mg) supports vasodilation and sodium-potassium balance, while polyphenols reduce arterial stiffness and endothelial dysfunction
Polyphenols and vitamin C scavenge free radicals and modulate NF-κB inflammatory pathways, reducing systemic inflammation linked to aging
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.
Fasting-compatible
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.
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.
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.
Kiwifruit scores 94/100 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 1.5 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, kiwifruit is highest in Vitamin C (~116% DV), Vitamin K (~47% DV), Copper (~21% DV), Vitamin B6 (~17% DV), Vitamin E (~12% DV).
Not really. A 140 g serving has about 15.4 g of net carbs (19.6 g total minus 4.2 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients kiwifruit contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.