Table of ContentsView AllTable of ContentsNutrition Facts and BenefitsDiabetes and KiwifruitWho Should Avoid Kiwis?Fresh vs. Juiced Kiwifruit
Table of ContentsView All
View All
Table of Contents
Nutrition Facts and Benefits
Diabetes and Kiwifruit
Who Should Avoid Kiwis?
Fresh vs. Juiced Kiwifruit
Kiwifruit (sometimes called kiwi) is a high-fiber fruit with green flesh and fuzzy brown skin. Though most people scoop out the flesh, you can also eat kiwi skin.
More than 90% of kiwifruit is grown in New Zealand.In the United States, kiwifruit is primarily grown in California. It is one of the healthier fruits, mainly due to its highfiber content, which is good forconstipationand slow bowels. It is also high in vitamin C, making it an excellent choice for your immune system.
This article discusses the benefits of eating kiwi, its sugar content, and who should avoid eating it and compares fresh versus juiced kiwifruit.
Andres Victorero/ Getty Images
Kiwifruit TasteKiwis are sweet and tangy with a slightly gritty texture. You can bite into the whole thing, like an apple, slice it, or scoop out the flesh. Though the skin is edible and packed with nutrients, some people prefer to remove the fuzzy skin. Kiwi can be juiced or added to smoothies or frozen yogurt.
Kiwifruit Taste
Kiwis are sweet and tangy with a slightly gritty texture. You can bite into the whole thing, like an apple, slice it, or scoop out the flesh. Though the skin is edible and packed with nutrients, some people prefer to remove the fuzzy skin. Kiwi can be juiced or added to smoothies or frozen yogurt.
Fiber-Dense Kiwifruit: 4 Benefits of Daily Servings
Eating kiwi offers many benefits, especially when it comes to fiber. Kiwi is also loaded with vitamins, minerals, and antioxidants, making it a great daily addition to your diet.
Kiwifruit Nutrition FactsOne kiwi contains the following:Calories: 42Protein: 1 gram (g)Carbohydrates: 10 gSugar: 6 gFiber: 2.07 gCalcium: 24 milligrams (mg)Magnesium: 12 mgPhosphorus: 24 mgPotassium: 215 mgVitamin C: 64 mg
Kiwifruit Nutrition Facts
One kiwi contains the following:Calories: 42Protein: 1 gram (g)Carbohydrates: 10 gSugar: 6 gFiber: 2.07 gCalcium: 24 milligrams (mg)Magnesium: 12 mgPhosphorus: 24 mgPotassium: 215 mgVitamin C: 64 mg
One kiwi contains the following:
Digestive Health
Research has found that kiwi can help with the following digestive issues:
Two small kiwis contain twice the fiber of an orange.Eat the skin, and you get an even bigger fiber boost, which is good for gut health.Soluble fibercreates a gel-like substance and works to slow digestion. Insoluble fiber, on the other hand, remains whole as it passes through your digestive system, giving your stool bulk and keeping you regular.
Heart Health
The phytochemicals (offer protection from pathogens) and antioxidants (protect the body fromfree radicals) in kiwifruit protect the heart. In one meta-analysis, researchers found that consuming kiwifruit increasedhigh-density lipoprotein (HDL)cholesterol (aka the “good” cholesterol) but did not reduce total cholesterol.
It was also found that kiwi consumption reducedtriglycerides(fats found in blood). These studies had participants eat multiple kiwis daily for one to two months.
Immune System
Kiwis' high vitamin C contentmakes them an excellentimmune system booster. A study found that eating two small kiwis daily could replace the need forvitamin C supplementsin some people.
Vitamin C is a potent antioxidant well known for supporting the immune system. It creates a barrier against pathogens and protects against environmental oxidative stress. It also increases your number of B- and T-cells.
Eye Health
You can thank the high amount oflutein(a carotenoid that is good for eye health) in kiwis for its benefits for the eyes.Researchers found lutein may improve or preventmacular disease, an age-related condition that causes blindness and impairs vision.
The vitamin C in kiwis may also play a role in eye health. A meta-analysis found that higher vitamin C intake was associated with a reduced risk of developingcataracts.
Diabetes and Kiwifruit: High in Sugar?
Like all fruit, kiwi contains natural sugar. However, this doesn’t make it an off-limits food for people with diabetes. Kiwifruit has alow glycemicimpact, which is less likely to causeblood sugar spikes. Researchers say this makes kiwis a good choice for those withprediabetesandtype 2 diabetes.
Should Anyone Not Eat Kiwifruit?
For most people, eating kiwifruit daily is safe. However, some people should avoid them.
If you have akiwi allergy, you should avoid eating kiwifruit. Researchers found 13 different allergens in green kiwifruit.Symptoms are like any other food allergy symptom and can lead to severe reactions.
Similarly, kiwifruit can trigger an allergic reaction in some people with pollen allergies. This is known asoral allergy syndrome, and it occurs because the proteins in some fruits and vegetables are similar to those in pollen. Symptoms usually appear immediately after eating the food, including itchiness or swelling of the mouth, face, lip, tongue, and throat.
You may want to avoid eating kiwi if you havekidney stonesor a history of them. Eating foods high inoxalates(as kiwis are) is a risk factor forcalcium oxalatestone formation.
Juiced kiwi is an excellent way to incorporate kiwi into your diet. In one study that compared the bioavailability of fresh, raw kiwi juice to pasteurized (heated to kill pathogens) kiwi juice, researchers found that fresh juice had high contents of total phenols,flavonoids, dietary fiber, and ascorbic acid.Pasteurized juice had reduced total phenols and flavonoids.
Summary
Kiwifruit is an excellent source of dietary fiber and vitamin C. This makes it great for digestive, heart, eye, and immune system health. Most people can easily consume kiwi daily, but people with kiwi allergies, pollen allergies, and kidney stones should avoid them. Kiwi is a versatile fruit that can be enjoyed on its own, juiced, in smoothies, or as a topping on yogurt and parfaits.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ohio State University Extension.Kiwifruit and hardy kiwi (kiwiberries).U.S. Department of Agriculture.Kiwifruit, green, raw.Bayer SB, Frampton CM, Gearry RB, Barbara G.Habitual green kiwifruit consumption is associated with a reduction in upper gastrointestinal symptoms: a systematic scoping review.Adv Nutr. 2022;13(3):846-856. doi:10.1093/advances/nmac025Dimidi E, Staudacher HM.Could a kiwifruit a day keep the doctor away?Lancet Gastroenterol Hepatol. 2020;5(7):648. doi:10.1016/S2468-1253(20)30163-1Mount Sinai.Soluble vs. insoluble fiber.Suksomboon N, Poolsup N, Lin W.Effect of kiwifruit on metabolic health in patients with cardiovascular risk factors: a systematic review and meta-analysis.Diabetes Metab Syndr Obes. 2019;12:171-180. doi:10.2147/DMSO.S193225Mishra S, Bentley-Hewitt K, McGhie T, et al.Effects of daily ingestion of two SunGold kiwifruit for 6 weeks on metabolic and inflammatory biomarkers: A randomized, cross-over, exploratory intervention study.Foods. 2023;12(23):4236. doi:10.3390/foods12234236Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211Buscemi S, Corleo D, Di Pace F, et al.The effect of lutein on eye and extra-eye health.Nutrients. 2018;10(9):1321. doi:10.3390/nu10091321Wei L, Liang G, Cai C, Lv J.Association of vitamin C with the risk of age-related cataract: A meta-analysis.Acta Ophthalmol. 2016;94(3):e170-e176. doi:10.1111/aos.12688Wilson R, Willis J, Gearry RB, et al.SunGold kiwifruit supplementation of individuals with prediabetes alters gut microbiota and improves vitamin C status, anthropometric and clinical markers.Nutrients. 2018;10(7):895. doi:10.3390/nu10070895Wang J, Vanga SK, McCusker C, Raghavan V.A comprehensive review on kiwifruit allergy: pathogenesis, diagnosis, management, and potential modification of allergens through processing.Comprehensive Reviews in Food Science and Food Safety. 2019;18(2):500-513. doi:10.1111/1541-4337.12426American Academy of Allergy, Asthma & Immunology.Oral allergy syndrome.Siener R.Nutrition and kidney stone disease.Nutrients. 2021;13(6):1917. doi:10.3390/nu13061917Khiralla G, Ali HM.Bioavailability and antioxidant potentials of fresh and pasteurized kiwi juice before and after in vitro gastrointestinal digestion.J Food Sci Technol. 2020;57(11):4277-4285. doi:10.1007/s13197-020-04467-6
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ohio State University Extension.Kiwifruit and hardy kiwi (kiwiberries).U.S. Department of Agriculture.Kiwifruit, green, raw.Bayer SB, Frampton CM, Gearry RB, Barbara G.Habitual green kiwifruit consumption is associated with a reduction in upper gastrointestinal symptoms: a systematic scoping review.Adv Nutr. 2022;13(3):846-856. doi:10.1093/advances/nmac025Dimidi E, Staudacher HM.Could a kiwifruit a day keep the doctor away?Lancet Gastroenterol Hepatol. 2020;5(7):648. doi:10.1016/S2468-1253(20)30163-1Mount Sinai.Soluble vs. insoluble fiber.Suksomboon N, Poolsup N, Lin W.Effect of kiwifruit on metabolic health in patients with cardiovascular risk factors: a systematic review and meta-analysis.Diabetes Metab Syndr Obes. 2019;12:171-180. doi:10.2147/DMSO.S193225Mishra S, Bentley-Hewitt K, McGhie T, et al.Effects of daily ingestion of two SunGold kiwifruit for 6 weeks on metabolic and inflammatory biomarkers: A randomized, cross-over, exploratory intervention study.Foods. 2023;12(23):4236. doi:10.3390/foods12234236Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211Buscemi S, Corleo D, Di Pace F, et al.The effect of lutein on eye and extra-eye health.Nutrients. 2018;10(9):1321. doi:10.3390/nu10091321Wei L, Liang G, Cai C, Lv J.Association of vitamin C with the risk of age-related cataract: A meta-analysis.Acta Ophthalmol. 2016;94(3):e170-e176. doi:10.1111/aos.12688Wilson R, Willis J, Gearry RB, et al.SunGold kiwifruit supplementation of individuals with prediabetes alters gut microbiota and improves vitamin C status, anthropometric and clinical markers.Nutrients. 2018;10(7):895. doi:10.3390/nu10070895Wang J, Vanga SK, McCusker C, Raghavan V.A comprehensive review on kiwifruit allergy: pathogenesis, diagnosis, management, and potential modification of allergens through processing.Comprehensive Reviews in Food Science and Food Safety. 2019;18(2):500-513. doi:10.1111/1541-4337.12426American Academy of Allergy, Asthma & Immunology.Oral allergy syndrome.Siener R.Nutrition and kidney stone disease.Nutrients. 2021;13(6):1917. doi:10.3390/nu13061917Khiralla G, Ali HM.Bioavailability and antioxidant potentials of fresh and pasteurized kiwi juice before and after in vitro gastrointestinal digestion.J Food Sci Technol. 2020;57(11):4277-4285. doi:10.1007/s13197-020-04467-6
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Ohio State University Extension.Kiwifruit and hardy kiwi (kiwiberries).U.S. Department of Agriculture.Kiwifruit, green, raw.Bayer SB, Frampton CM, Gearry RB, Barbara G.Habitual green kiwifruit consumption is associated with a reduction in upper gastrointestinal symptoms: a systematic scoping review.Adv Nutr. 2022;13(3):846-856. doi:10.1093/advances/nmac025Dimidi E, Staudacher HM.Could a kiwifruit a day keep the doctor away?Lancet Gastroenterol Hepatol. 2020;5(7):648. doi:10.1016/S2468-1253(20)30163-1Mount Sinai.Soluble vs. insoluble fiber.Suksomboon N, Poolsup N, Lin W.Effect of kiwifruit on metabolic health in patients with cardiovascular risk factors: a systematic review and meta-analysis.Diabetes Metab Syndr Obes. 2019;12:171-180. doi:10.2147/DMSO.S193225Mishra S, Bentley-Hewitt K, McGhie T, et al.Effects of daily ingestion of two SunGold kiwifruit for 6 weeks on metabolic and inflammatory biomarkers: A randomized, cross-over, exploratory intervention study.Foods. 2023;12(23):4236. doi:10.3390/foods12234236Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211Buscemi S, Corleo D, Di Pace F, et al.The effect of lutein on eye and extra-eye health.Nutrients. 2018;10(9):1321. doi:10.3390/nu10091321Wei L, Liang G, Cai C, Lv J.Association of vitamin C with the risk of age-related cataract: A meta-analysis.Acta Ophthalmol. 2016;94(3):e170-e176. doi:10.1111/aos.12688Wilson R, Willis J, Gearry RB, et al.SunGold kiwifruit supplementation of individuals with prediabetes alters gut microbiota and improves vitamin C status, anthropometric and clinical markers.Nutrients. 2018;10(7):895. doi:10.3390/nu10070895Wang J, Vanga SK, McCusker C, Raghavan V.A comprehensive review on kiwifruit allergy: pathogenesis, diagnosis, management, and potential modification of allergens through processing.Comprehensive Reviews in Food Science and Food Safety. 2019;18(2):500-513. doi:10.1111/1541-4337.12426American Academy of Allergy, Asthma & Immunology.Oral allergy syndrome.Siener R.Nutrition and kidney stone disease.Nutrients. 2021;13(6):1917. doi:10.3390/nu13061917Khiralla G, Ali HM.Bioavailability and antioxidant potentials of fresh and pasteurized kiwi juice before and after in vitro gastrointestinal digestion.J Food Sci Technol. 2020;57(11):4277-4285. doi:10.1007/s13197-020-04467-6
Ohio State University Extension.Kiwifruit and hardy kiwi (kiwiberries).
U.S. Department of Agriculture.Kiwifruit, green, raw.
Bayer SB, Frampton CM, Gearry RB, Barbara G.Habitual green kiwifruit consumption is associated with a reduction in upper gastrointestinal symptoms: a systematic scoping review.Adv Nutr. 2022;13(3):846-856. doi:10.1093/advances/nmac025
Dimidi E, Staudacher HM.Could a kiwifruit a day keep the doctor away?Lancet Gastroenterol Hepatol. 2020;5(7):648. doi:10.1016/S2468-1253(20)30163-1
Mount Sinai.Soluble vs. insoluble fiber.
Suksomboon N, Poolsup N, Lin W.Effect of kiwifruit on metabolic health in patients with cardiovascular risk factors: a systematic review and meta-analysis.Diabetes Metab Syndr Obes. 2019;12:171-180. doi:10.2147/DMSO.S193225
Mishra S, Bentley-Hewitt K, McGhie T, et al.Effects of daily ingestion of two SunGold kiwifruit for 6 weeks on metabolic and inflammatory biomarkers: A randomized, cross-over, exploratory intervention study.Foods. 2023;12(23):4236. doi:10.3390/foods12234236
Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211
Buscemi S, Corleo D, Di Pace F, et al.The effect of lutein on eye and extra-eye health.Nutrients. 2018;10(9):1321. doi:10.3390/nu10091321
Wei L, Liang G, Cai C, Lv J.Association of vitamin C with the risk of age-related cataract: A meta-analysis.Acta Ophthalmol. 2016;94(3):e170-e176. doi:10.1111/aos.12688
Wilson R, Willis J, Gearry RB, et al.SunGold kiwifruit supplementation of individuals with prediabetes alters gut microbiota and improves vitamin C status, anthropometric and clinical markers.Nutrients. 2018;10(7):895. doi:10.3390/nu10070895
Wang J, Vanga SK, McCusker C, Raghavan V.A comprehensive review on kiwifruit allergy: pathogenesis, diagnosis, management, and potential modification of allergens through processing.Comprehensive Reviews in Food Science and Food Safety. 2019;18(2):500-513. doi:10.1111/1541-4337.12426
American Academy of Allergy, Asthma & Immunology.Oral allergy syndrome.
Siener R.Nutrition and kidney stone disease.Nutrients. 2021;13(6):1917. doi:10.3390/nu13061917
Khiralla G, Ali HM.Bioavailability and antioxidant potentials of fresh and pasteurized kiwi juice before and after in vitro gastrointestinal digestion.J Food Sci Technol. 2020;57(11):4277-4285. doi:10.1007/s13197-020-04467-6
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