8 health benefits of kiwi

In this article:

• Benefits of kiwi
• Comparing types of kiwi
• Nutrition facts
• The bottom line

In this article

• Benefits of kiwi
• Comparing types of kiwi
• Nutrition facts
• The bottom line

Kiwifruit, or kiwi for short, is native to China but grown all over the world in places like New Zealand, Italy, and California. Often mistaken as a tropical fruit, kiwis are actually berries, so they also have another name—Chinese gooseberry. However, they don’t look like typical berries. Green kiwi (Actinidia deliciosa), also known as fuzzy kiwi, has brown furry skin on the outside and vibrant green flesh with black seeds on the inside. Golden kiwi (Actinidia chinensis) has a similar exterior but has yellow flesh.

Kiwis add color to your plate and have a pleasant tart flavor, but they can also support your health and well-being. Some even consider kiwi a superfood because it has a whole host of health benefits. Read on to learn more about the many kiwi benefits.

8 health benefits of kiwi

A nutrient-rich fruit, kiwi is associated with a variety of health benefits related to immunity, digestive health, heart health, and more.

1. Boost the immune system

Oranges are known for being one of the best sources of vitamin C, but kiwifruits aren’t far behind, says Jenna Volpe, RDN, an Austin-based registered dietitian. A single kiwifruit provides 56 milligrams (mg) of vitamin C. For reference, the Daily Value (DV) for vitamin C is 90 mg and 75 mg for men and women, respectively, so two kiwifruits could easily meet the average adult’s daily requirement for vitamin C.

It’s also an excellent source of antioxidants that support immune function, says Supriya Rao, MD, a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine. “With its high antioxidant and vitamin C content, kiwi helps keep your immune system strong.” One small study found that SunGold kiwis can significantly decrease proteins that can trigger inflammatory immune responses.

2. Reduce the risk of disease

Vitamin C isn’t the only antioxidant found in kiwis. They’re also a good source of vitamin E, carotenoids lutein and zeaxanthin, and polyphenols, research shows. Antioxidants are known for their ability to fend off free radicals (unstable and highly reactive molecules). When left unchecked, free radicals can cause oxidative damage, a known contributor to many diseases. Some research shows that kiwis can reduce the risk of chronic disease, Dr. Rao says. In one review, the antioxidants in kiwis were shown to have a preventive effect against cardiovascular disease.

3. Promote gut health

“Kiwi is good for your gut health due to its high fiber content,” Dr. Rao says. Each kiwi provides about 2 grams (g) of fiber, helping promote regularity and overall gut health. Fiber is also beneficial for heart health. The daily recommendation for fiber is 25 g for women and 38 g for men, but many people don’t get enough of this essential nutrient. A serving of two kiwifruits could provide up to 16% of your daily need for fiber.

4. May alleviate constipation

It’s not glamorous to talk about, but regularity is important. Constipation is generally defined as having fewer than three bowel movements per week, and it can cause complications like hemorrhoids, anal fissures, and fecal impaction. Eating high-fiber fruit may alleviate and prevent constipation. 

“Eating one or two kiwis per day can help with constipation, bowel regularity, and stool consistency,” Dr. Rao says, which aligns with research. In one trial, researchers studied the effects of green kiwifruit or psyllium on constipation and gastrointestinal (GI) discomfort. Eating two green kiwifruits per day was associated with an increased number of bowel movements per week and improved GI comfort in participants with constipation. In another trial, two gold kiwifruits per day were found as effective as psyllium in treating constipation in adults.

5. Contains gut-friendly enzymes

When you eat protein-rich foods, the enzymes in your stomach break them down into amino acids. Kiwi is a potent source of enzymes, particularly one called actinidin. Kiwi enzymes are even bottled in some supplements. 

“Kiwi contains actinidin, a natural enzyme that aids in breaking down proteins and improving overall digestion,” Dr. Rao says. Actinidin in both green and SunGold kiwis has been shown to improve the digestion of protein, though in some cases, SunGold kiwis were more effective at breaking down protein than green kiwis.

6. May reduce the risk of colorectal cancer

Rates of colorectal cancer are on the rise in many countries, especially in young adults. Eating a diet low in fruits and vegetables, as well as dietary fiber, is a known risk factor, so can eating kiwi reduce your risk of colorectal cancer? One meta-analysis found that a high intake of kiwi may reduce the risk of colorectal cancer by 13%. Other research found that kiwi may have direct and indirect anticancer effects. “Kiwi has a high antioxidant content, which reduces oxidative DNA damage and its ability to promote bowel health,” Dr. Rao says. However, no one fruit can safeguard against disease. It’s important to eat an overall healthy diet and lead a healthy lifestyle to reduce the modifiable risk factors for diseases like cancer.

7. May support heart health

Some research suggests kiwifruit may have heart health benefits, such as helping lower blood pressure, improve blood lipids, and reduce the risk of heart disease. Rich in heart-healthy nutrients like dietary fiber and antioxidants, kiwi has been shown to significantly reduce “bad” LDL cholesterol. In one trial, participants added two kiwifruits to their breakfasts, which resulted in lowered blood pressure. These findings, in addition to some older research, suggest kiwis may reduce the risk of cardiovascular disease, Volpe says. 

8. Provides potassium

The daily requirement for potassium is 2,600 mg for women and 3,400 mg for men, and kiwi is a significant source of it. One kiwi provides 148 mg of potassium, so a serving of two kiwifruits provides up to 11% of your daily need for potassium. With the exception of bananas, kiwis contain more potassium than most other fruits. The essential mineral functions as an electrolyte—one that plays many vital roles in the body. It’s needed for heart function and healthy kidneys, muscles, and nerves.

Is kiwi safe for everyone?

Kiwis are generally safe for most people, Volpe says. However, some may need to avoid it, such as people with:

• Food allergies: Some people may have allergic reactions to kiwis, Dr. Rao says. “People allergic to latex, avocados, {pollen, bananas], or hazelnuts may want to avoid kiwi due to cross-reactions,” she explains. Children are more likely to have a kiwi allergy, and it can be life-threatening.
• Certain conditions: High in potassium, kiwis may not be suitable for people on a potassium-restricted diet, Volpe says. For example, those with kidney disease may be advised to limit their intake of high-potassium foods, such as kiwi. Similarly, each kiwi contains about 6.7 g of sugar, so people with diabetes may experience a spike in blood sugar, Volpe says.
• Medications known to interact with the fruit: There may also be interactions with some medications. “Those on blood pressure or anticoagulant medications should be cautious,” Dr. Rao says. If you take medications for hypertension or blood clots, ask your healthcare provider if it’s safe to eat kiwifruit.

Kiwi may also cause some GI side effects. Despite its many health benefits and nutrients, kiwi can have some uncomfortable GI side effects when eaten daily. The fruit is high in fiber and contains seeds, which can aggravate the digestive tract in some people, such as those with inflammatory bowel diseases, Volpe says. If you’re not used to eating high-fiber foods, eating too many kiwis in one sitting can also cause bloating, diarrhea, or upset stomach, Dr. Rao says.

Kiwi nutrition facts

For such a small fruit, kiwi is packed with nutrients. “Kiwi is a rich source of vitamin C as well as potassium, folate, vitamin E, antioxidants, phytonutrients, enzymes, and prebiotics,” Volpe says. “A serving size is about two kiwifruits.” With a small serving size, it’s easy to incorporate kiwis into your diet at breakfast or as a snack.

According to USDA data, a single kiwifruit provides the following nutrients:

• Calories: 48
• Fat: 0.3 g
• Protein: 0.8 g
• Carbohydrates: 10.5 g
• Fiber: 2.2 g
• Sugar: 6.7 g
• Vitamin C: 56 mg
• Vitamin E: 1 mg
• Vitamin K: 30.2 micrograms (mcg)
• Potassium: 148 mg

The nutrition facts can vary depending on the size and type of kiwi. For example, golden kiwis are slightly higher in vitamin C, but green kiwis are richer in fiber, Dr. Rao says. She recommends choosing whichever one you prefer best or incorporating both to get a variety of nutrients. Green kiwis, which may be labeled Hayward kiwis, are the most common and usually available in most supermarkets.

Bottom line: Is kiwi good for you?

Kiwis are an excellent source of many beneficial nutrients, namely antioxidants and fiber. Some of the benefits of kiwifruit include reducing the risk of diseases, such as colorectal cancer and cardiovascular diseases, and supporting gut and heart health. Adding kiwi to your smoothies, oatmeal, or fruit salads is a simple way to eat more of this nutritious fruit, though you can also enjoy them on their own as a snack. While kiwi skin is edible, many people choose to peel it for a more pleasant texture.