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Kiwi

Fruit

Kiwi

A nutrient-dense, low-calorie fruit exceptionally high in vitamin C and dietary fiber.

A small, nutrient-dense fruit with fuzzy brown skin, bright green or golden flesh, and tiny black edible seeds.

high-fiber low-glycemic fruit

Typical serving · 76g

Common varieties · green kiwi, golden kiwi, organic kiwi, hardy kiwi

88health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Kiwifruit is a low-glycemic, fiber-rich fruit containing the proteolytic enzyme actinidin, which aids protein digestion. It digests at a moderate rate due to its soluble and insoluble fiber content, providing sustained satiety without rapid blood sugar spikes.

Varieties: green kiwi · golden kiwi · organic kiwi · hardy kiwi

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Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

61kcal

Density 0.61 kcal/g

Protein

1.1g

Carbs

14.7g

Fat

0.5g

Fiber

3g

Sugar

9 g

Sodium

3 mg

Potassium

312 mg

Glycemic index

39

Glycemic load

6

Water content

83%

Standout compounds

Nutrient highlights

  • Vitamin C

    high

    Supports immune function and collagen synthesis

  • Dietary Fiber

    high

    Promotes bowel regularity and gut microbiome health

  • Actinidin

    high

    Proteolytic enzyme that aids protein digestion

  • Vitamin K

    moderate

    Essential for blood clotting and bone metabolism

  • Potassium

    moderate

    Regulates fluid balance and supports blood pressure control

Wellness map

Health scores & processing

Weight loss
85
Satiety
72
Blood sugar
85
Gut health
90
Heart health
85
Fitness
70
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw kiwi is a whole, unprocessed fruit with no added ingredients.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Kiwi is generally safe, though the skin can harbor pesticide residues if not organic. Some individuals experience oral allergy syndrome due to actinidin.

90safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues on skin

Safer choices

Organic kiwi to avoid skin pesticide residues.

Prep tips

Rub skin gently under running water if eating whole; peel with a spoon if sensitive to texture or pesticides.

Standard agricultural pesticide monitoring applies; the fuzzy skin can trap spray residues.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content promote fullness with minimal calories, making it ideal for volume eating.

  2. Blood sugar

    Low glycemic index and moderate fiber prevent rapid blood sugar spikes, supporting stable glucose levels.

  3. Fitness & energy

    Provides quick-digesting natural sugars for pre-workout energy alongside hydration from high water content.

  4. Gut health

    Contains actinidin, a unique enzyme that aids protein digestion, and soluble fiber that feeds beneficial gut bacteria.

  5. Processing quality

    A whole, unprocessed food requiring no preparation to consume in its natural state.

  6. Food safety

    Pesticide residues are the primary concern, mostly concentrated on the fuzzy skin; washing thoroughly mitigates this.

  7. Common mistakes

    Peeling the fruit removes a significant portion of the fiber and antioxidants; discarding overripe kiwi misses its peak digestive enzyme activity.

  8. Best preparation

    Sliced into oatmeal, blended into smoothies, or eaten whole like an apple for maximum fiber.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Pre-workout energy

    Provides easily digestible carbohydrates and hydration without gastrointestinal heaviness.

  • Digestive aid

    The actinidin enzyme helps break down proteins when eaten after a heavy meal.

  • High-volume snacking

    Large water content and low calories allow for satisfying portion sizes during calorie deficits.

Balance sheet

Pros & cons

Upsides

  • Exceptional vitamin C content
  • Contains unique digestive enzyme actinidin
  • Low glycemic load supports blood sugar control
  • High fiber content especially if eaten with skin
  • Convenient portable whole food

Trade-offs

  • Fuzzy skin texture is unappealing to some
  • Can cause allergic reactions in latex-fruit syndrome sufferers
  • Contains oxalates which may concern those prone to kidney stones
  • Relatively short shelf life when ripe

Fit check

Who is it for?

Great match

  • weight loss diets
  • digestive support
  • immune system boosting
  • pre-workout fuel

Consider alternatives

  • strict ketogenic diets
  • latex allergy sufferers
  • low-oxalate diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Kiwi

    This food

    Kiwi

    VS85% alike
    Banana

    Compare with

    Banana

    Banana provides more carbs and potassium, kiwi offers more vitamin C and fiber with fewer calories.

    Kiwi is lower in calories and sugar, while banana offers more quick energy and potassium.

    Kiwi vs Banana
  • Kiwi

    This food

    Kiwi

    VS80% alike
    Orange

    Compare with

    Orange

    Orange is slightly higher in sugar and water, kiwi has more fiber and a lower glycemic index.

    Kiwi edges out orange with more fiber and a lower glycemic impact per serving.

    Kiwi vs Orange
  • Kiwi

    This food

    Kiwi

    VS75% alike
    Strawberry

    Compare with

    Strawberry

    Strawberries are lower in sugar and calories, but kiwi provides more vitamin C and potassium.

    Strawberries are better for strict calorie cutting, while kiwi offers slightly more micronutrients.

    Kiwi vs Strawberry
  • Kiwi

    This food

    Kiwi

    VS75% alike
    Apple

    Compare with

    Apple

    Apples are higher in sugar and lower in vitamin C, while kiwi provides more fiber per calorie and digestive enzymes.

    Kiwi is more nutrient-dense and lower in sugar, but apples offer longer-lasting satiety.

    Kiwi vs Apple
  • Kiwi

    This food

    Kiwi

    VS70% alike
    Mango

    Compare with

    Mango

    Mango is significantly higher in sugar and calories, while kiwi is lower glycemic and higher in fiber.

    Kiwi is the clear winner for blood sugar control and weight loss, while mango provides more quick energy.

    Kiwi vs Mango
  • Kiwi

    This food

    Kiwi

    VS70% alike
    Pineapple

    Compare with

    Pineapple

    Pineapple has bromelain and more sugar; kiwi has actinidin and more fiber with fewer carbs.

    Kiwi is better for weight loss and blood sugar, while both offer unique digestive enzymes.

    Kiwi vs Pineapple
  • Kiwi

    This food

    Kiwi

    VS65% alike
    Blueberry

    Compare with

    Blueberry

    Blueberries are higher in antioxidants and lower in vitamin C, while kiwi is lower in sugar and higher in fiber.

    Blueberries win for antioxidants, but kiwi is superior for vitamin C and blood sugar control.

    Kiwi vs Blueberry
  • Kiwi

    This food

    Kiwi

    VS60% alike
    Grape

    Compare with

    Grape

    Grapes are much higher in sugar and lower in fiber, making kiwi far better for satiety and glucose control.

    Kiwi provides significantly more fiber and nutrition per calorie compared to high-sugar grapes.

    Kiwi vs Grape
  • Kiwi

    This food

    Kiwi

    VS65% alike
    Pear

    Compare with

    Pear

    Pears are higher in sugar and calories, while kiwi provides more vitamin C and a lower glycemic load.

    Kiwi offers more micronutrients and a lower sugar profile, though pears provide excellent fiber.

    Kiwi vs Pear
  • Kiwi

    This food

    Kiwi

    VS50% alike
    Avocado

    Compare with

    Avocado

    Avocado is high in healthy fats and calories, kiwi is low-fat and high-carb, serving entirely different dietary roles.

    Kiwi is better for low-calorie snacking, while avocado is superior for high-fat, low-carb diets.

    Kiwi vs Avocado

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is kiwi good for weight loss?

    Yes, kiwi is excellent for weight loss due to its low calorie count and high fiber content, which increases satiety without excess calories.

  • Can diabetics eat kiwi?

    Yes, kiwi has a low glycemic index of 39, meaning it causes a slow, steady rise in blood sugar rather than a rapid spike.

  • Can you eat kiwi skin?

    Yes, kiwi skin is edible and actually contains a high concentration of fiber and antioxidants. Wash it thoroughly before eating.

  • Does kiwi help with digestion?

    Yes, kiwi contains actinidin, an enzyme that helps break down proteins, and its high fiber content supports regular bowel movements.

  • Is kiwi high in sugar?

    Kiwi contains about 9 grams of sugar per 100 grams, which is moderate compared to other fruits, but its fiber slows sugar absorption.

  • How much vitamin C is in a kiwi?

    One medium kiwi provides about 64mg of vitamin C, which is over 70% of the daily recommended intake for adults.

  • Is golden kiwi different from green kiwi?

    Golden kiwi has smoother skin, a sweeter taste, and slightly more vitamin C, while green kiwi is more tart and has slightly more fiber.

  • Can kiwi cause allergies?

    Yes, some people experience oral allergy syndrome or a kiwi-specific allergy, causing mouth itching or swelling, particularly those allergic to latex.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

90

Comparisons