Kiwi Nutrition Facts
Kiwi is a small, fuzzy fruit with bright green flesh and tiny black seeds. Despite its modest size, it packs more vitamin C than an orange and is one of the most nutrient-dense fruits available, with exceptional vitamin K content and unique enzymes like actinidin.
Nutrition Facts
Per 100g serving
Health Benefits
- ✓Exceptional vitamin C (154% DV per kiwi)
- ✓High in vitamin K (34% DV per kiwi)
- ✓Contains actinidin enzyme for protein digestion
- ✓Good source of fiber for digestive health
- ✓May improve sleep quality (natural serotonin)
Best For
Storage
Store unripe kiwis at room temperature until they yield to gentle pressure. Ripe kiwis keep refrigerated for 1-2 weeks. Speed ripening by placing in a bag with an apple or banana.
Serving Sizes
Frequently Asked Questions
Can I eat kiwi skin?
Yes! Kiwi skin is edible and triples the fiber content. It has a slightly fuzzy texture some people find unpleasant. Try golden kiwis which have smoother, thinner skin. Wash well before eating whole.
Why does kiwi make my mouth itchy?
Kiwi contains actinidin enzyme and can cause oral allergy syndrome in sensitive individuals, especially those allergic to latex, birch pollen, or other fruits. If symptoms persist, consult an allergist.
What's the difference between green and gold kiwis?
Gold kiwis are sweeter, less tart, with smooth hairless skin and yellow flesh. Green kiwis are tangier with fuzzy brown skin. Both are nutritious, though green has slightly more fiber and gold has more vitamin C.
Track Kiwi with CalorieGram
AI-powered nutrition tracking with complete macros and micronutrients