Fruits
Kiwi
Overview
Why eat a kiwi?
Kiwifruit packs an unusual amount of nutrition into a small, low-calorie package: one fruit has about 42 calories yet delivers most of a day's vitamin C along with fiber, potassium and vitamin K. It is a sweet-tart snack that works as easily in fruit salad as it does eaten straight from the skin with a spoon.
Good to know: If you take warfarin or another vitamin K–sensitive blood thinner, keep your kiwi intake steady rather than sudden, and note that the fruit's enzymes can make some people's mouths tingle.
Outstanding vitamin C
One kiwi supplies 64 mg of vitamin C, about 71% of the Daily Value, supporting immune function, collagen formation and better iron absorption from plant foods.
Fiber for digestion
With 3 g of fiber per 100 g, kiwi adds bulk and moisture to the diet and is often studied for its gentle effect on regularity.
Vitamin K and potassium
Each 100 g provides 34% of the Daily Value for vitamin K, needed for blood clotting and bone proteins, plus 312 mg of potassium for blood pressure balance.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in a kiwi?
Calories
61kcal
Protein
1.1g
Carbs
15g
Fat
0.52g
Fiber
3g
Sugars
9g
Minerals
- Calcium34 mg3%
- Iron0.31 mg2%
- Magnesium17 mg4%
- Phosphorus34 mg3%
- Potassium312 mg7%
- Sodium3 mg0%
- Zinc0.14 mg1%
- Copper0.13 mg14%
- Selenium0.2 µg0%
Vitamins
- Vitamin A4 µg0%
- Vitamin C93 mg103%
- Vitamin E1.5 mg10%
- Vitamin K40 µg34%
- Thiamin (B1)0.03 mg2%
- Riboflavin (B2)0.03 mg2%
- Niacin (B3)0.34 mg2%
- Vitamin B60.06 mg4%
- Folate25 µg6%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Kiwifruit, green, raw” (SR Legacy, FDC ID 168153).View the USDA record ↗ (opens in a new tab).