What Is Kiwi? Nutrition, Health Benefits, Risks, Recipes Everyday Health MenuNewslettersSearch Diet & Nutrition All About Kiwi What s in the Fruit and Why It s Good for You By Valencia HigueraMedically Reviewed by Kelly Kennedy, RDNReviewed: July 8, 2019Medically ReviewedKiwi tastes sweet, but that's because it contains natural, not added, sugar, so it's a healthier choice than cake or cookies.Cameron Whitman/StocksyThere are plenty of juicy, delicious fruits to choose from when you want to satisfy your sweet tooth with a healthy snack. But like some people, you might get into a pattern of adding the same kinds of fruit — perhaps bananas, apples, or oranges — to your grocery cart each week. If you’re getting bored with the same ol' same ol', it’s time to step outside your comfort zone. And if you haven’t already, kiwi is a fruit that’s worth discovering. What Is Kiwi Exactly and What Should I Know About Its History Kiwi is a small fruit, usually smaller than your typical apple or orange. But don’t let its size fool you. Kiwis are packed with a lot of flavor and are an excellent source of nutrition. Even if you’ve never eaten a kiwi, you can probably pinpoint one in a lineup, with its brown fuzzy skin, brilliant green color, and tiny black seeds. Also called kiwifruit, Chinese gooseberry, or yang tao, kiwi originated in northern China, where it was mostly eaten for medicinal purposes. It wasn’t until the early 20th century that kiwi spread from China to New Zealand and began being cultivated there. (1) Kiwi is a relatively new fruit crop. New Zealand didn’t start growing the crop commercially until the 1940s, and it wasn’t introduced in the United States until the early 1960s. (1) Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More What s in This Fuzzy Fruit Kiwi Nutritional Facts to KnowHere’s the nutritional breakdown for one kiwifruit, about 69 grams (g), according to the United States Department of Agriculture: (2,3)42 calories (cal)215 milligrams (mg) of potassium, or 5 percent recommended daily value (DV)1 g of dietary fiber, or 8 percent DV0.8 g of protein, or 2 percent DV23 mg of calcium, or 2 percent DV64 mg of vitamin C, or 107 percent DV2 g of sugar1 mg of vitamin E, or 5 percent DV8 micrograms (mcg) of vitamin K, or 35 percent DV7 mg of magnesium, or 3 percent DV60 international units (IU) of vitamin A, or 1 percent DV17 mcg of folate Editor s Picks in Diet and Nutrition 5 Tricks for Getting Enough Fruit and Veggies in Your Diet Considering a Detox Cleanse What to Know Before Trying the Most Popular Types 10 Foods High in Potassium 8 Fruits Dietitians Recommend for Managing Type 2 Diabetes How Good Is Kiwi Fruit for You A Look at Its Possible Health BenefitsWhat exactly are the health benefits of kiwi? Here are eight reasons to make kiwi a regular part of your diet. Improves Respiratory Health Kiwi contains a good amount of vitamin C, which is a powerful antioxidant and an immune booster. But vitamin C doesn’t only strengthen the immune system, it may also improve breathing and reduce symptoms of asthma. One study found a link between eating four fresh golden kiwis per day and reduced respiratory tract infection symptoms. (4)More on Your Immune System 9 Surprising Ways You re Weakening Your Immune System Helps With Digestion and ConstipationBecause kiwi is a source of fiber, eating two per day may also help improve digestion and reduce constipation. It can also improve overall bowel function if you suffer from conditions such as irritable bowel syndrome or an inflammatory bowel disease. (5) Plays a Role in a Healthy Heart As a source of potassium, kiwi is an excellent choice if you’re looking for natural ways to help lower high blood pressure (hypertension). One study found that eating three kiwis a day helped lower individuals’ blood pressure, though you may see improvements with eating fewer — researchers attributed the reduction to a bioactive substance in the fruit. Reducing your blood pressure can decrease the likelihood of a stroke or heart attack. (6) The dietary fiber in kiwi can also provide heart benefits by lowering your triglycerides. A study found that people who ate two to three kiwis per day had a 15 percent lower triglyceride level compared with those who didn’t eat kiwi. (7) The Best Superfoods for Boosting Heart Health Help reduce your risk of heart disease by reaching for these colorful and delicious eats.Heart Healthy Foods Promotes Bone HealthThe vitamin K in kiwi also promotes healthier, stronger bones. A vitamin K deficiency leads to weaker bones and increases the risk of fractures and bone-related illnesses, such as osteoporosis. (8) Contains Possible Anti-Cancer Properties Any type of food that can reduce the risk of cancer needs to be included on your plate. Like many types of fruits, the antioxidants in kiwi help protect your body from free radicals that have been linked to cancer in observational research. That being said, eating kiwis regularly may help inhibit the growth of malignant tumors. (9)More on the Link Between Cancer and Diet 10 Foods That May Help Prevent Cancer Boosts the Appearance of Skin and Supports Eye HealthKiwi may also improve the appearance of your skin. Its vitamin C and antioxidants can help firm and tighten skin, as well as fight skin inflammation and reduce acne. (9) In addition, kiwi contains lutein, which is known to protect the eyes and prevent age-related vision loss. (9) Helps You Get Better-Quality Sleep Do you have difficulty sleeping? You don’t have to reach for over-the-counter sleep drugs. It may come as a surprise, but kiwifruit contains serotonin, a hormone that can have a sedative effect. Eating two kiwis one hour before bed may help you fall asleep faster and stay asleep longer. (10) Promotes Healthy Weight Loss Because kiwi is relatively low in calories (about 42 calories each) and an excellent source of fiber, it’s also a great food if you’re looking to drop excess pounds. (2) You can eat a kiwi if you’re in the mood for something sweet but don’t want to load up on junk foods, like cookies, ice cream, or cake. Most Popular in Diet and Nutrition 7 Healthiest Salad Dressings for Weight Loss 5 Reasons You Should Eat Oatmeal Every Day 8 Foods High in Magnesium 10 Best and Worst Oils for Your Health A Look at How Kiwi Compares With Other Types of FruitOf course, kiwi isn’t the only fruit you can eat to receive nutrients, minerals, vitamins, and health benefits. But if you compare this fruit with others, you may notice that kiwi has a sweeter taste. This raises the question: Is kiwi less healthy than other types of fruit? First and foremost, all fruits in their whole form, without added sugar, are healthy, according to the U.S. Department of Agriculture's MyPlate guidelines. But it doesn't hurt to know how kiwi stacks up against other fruit in terms of calories and sugar, especially if you’re looking to lose weight, or are watching your blood sugar in the case of type 1 diabetes or type 2 diabetes. If you compare one kiwi with one medium navel orange, the kiwi has 42 calories and 6.2 g of sugar, whereas the orange has 80 calories and 14 g of sugar. (2,11) Similarly, one red delicious apple has about 80 calories and 16 g of sugar. (12)More on Sugar and Diabetes Risk Can Eating Too Much Sugar Cause Type 2 Diabetes As you can see, although kiwis have a sweeter taste, they don’t always contain more sugar than other types of fruit. And because kiwis are smaller, you can eat two and consume roughly the same amount of sugar and calories as one apple or orange. Keep in mind that the sugar in kiwi is also natural, and according to the health scientists at the University of California in San Francisco, “when sugar occurs in nature, it normally comes packaged with fiber, which slows down our body’s absorption of the sugars and reduces its impact on the pancreas and liver — vital organs that can be affected by sugar overload.” (13) What Are the Potential Health Risks of Kiwi Here s Who Shouldn t Eat the Fruit Even though kiwi is a delicious, flavorful, and generally healthy fruit, it isn’t right for everyone. Kiwi is safe for most people, but some people may have a kiwi allergy. Symptoms may start shortly after biting into the juicy fruit. Signs and symptoms of a kiwi allergy may include: (14)Scratchy throatSwollen tongueDifficulty swallowingVomitingHivesTingling lipsSore mouth Kiwi allergies can also affect children. (14) If you’re giving your child the fruit for the first time, observe them closely to ensure they don’t develop symptoms that could indicate an allergic reaction. Symptoms can be mild or severe, and they may increase in severity the second time a child tries a food. Signs of a severe reaction include difficulty breathing or loss of consciousness. This requires immediate medical help. (14) Kiwifruit may also slow blood clotting in some people. You should avoid kiwi or limit consumption if you have a bleeding disorder. Talk to your doctor to see how much you can safely consume. (7) Also, talk to your doctor before surgery to see if you should stop eating kiwi to reduce the risk of bleeding. Related IngredientsApple Cider VinegarAvocadoBananaBroccoliChia SeedsGingerHoneyKombucha The Best Ways to Eat Kiwi in Your DietKiwi is a versatile fruit that can be eaten in different ways. For instance, you can eat the fruit raw by cutting it into slices, or bite into it the same way you would eat an apple.More on Easy Ways to Get Your Fruit Fix 8 Best Countertop and Immersion Blenders for Every BudgetSome people only eat the green slices and seeds, but the entire fruit is edible. In fact, eating the fuzzy skin of a kiwi can actually triple your fiber intake from the fruit. (15)Of course, raw isn’t the only way to enjoy a kiwi. You can also combine several kiwi with other fruit to create a delicious fruit salad. Or add a few slices of kiwi to a blender with other fruit, milk, or juice for a fiber-rich smoothie. Resources We LoveAcademy of Nutrition and DieteticsU.S. Department of Agriculture Agricultural Research ServiceMayo ClinicNEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking Kiwi. Agriculture Marketing Research Center. February 2016.Basic Report: 09148, Kiwifruit. U.S. Department of Agriculture Agricultural Research Services National Nutrient Database for Standard Reference Legacy Release. April 2018.Kiwifruit, Raw, Green. NutritionValue.org.Hunter D, Skinner M, et al. Consumption of Gold Kiwifruit Reduces Severity and Duration of Selected Upper Respiratory Tract Infection Symptoms and Increases Plasma Vitamin C Concentration in Healthy Older Adults. British Journal of Nutrition. October 14, 2012.Chang C, Lin Y, et al. Kiwifruit Improves Bowel Function in Patients With Irritable Bowel Syndrome with Constipation. Asia Pacific Journal of Clinical Nutrition. 2010.Svendsen M, Tonstad S, et al. The Effect of Kiwifruit Consumption on Blood Pressure in Subjects With Moderately Elevated Blood Pressure: A Randomized, Controlled Study. Blood Pressure. December 8, 2014.Duttaroy A, Jorgensen A. Effects of Kiwi Fruit Consumption on Platelet Aggregation and Plasma Lipids in Healthy Human Volunteers. Platelets. July 7, 2009.Adams J, Pepping J. Vitamin K in the Treatment and Prevention of Osteoporosis and Arterial Calcification. American Journal of Health-System Pharmacy. August 2005.Health and Nutrition. California Kiwifruit.Lin H, Tsai P, et al. Effect of Kiwifruit Consumption on Sleep Quality in Adults With Sleep Problems. Asia Pacific Journal of Clinical Nutrition. 2011.Full Report (All Nutrients). 45279405, California Navel Oranges, UPC 041190039722. U.S. Department of Agriculture Agricultural Research Service USDA Branded Food Products Database. May 2018.Full Report (All Nutrients). 45236753, Red Delicious Apples, UPC: 033383080437. U.S. Department of Agriculture Agricultural Research Service USDA Branded Food Products Database. March 2018.Frequently Asked Questions. Sugar Science.Kiwi Allergy - The Facts. Anaphylaxis Campaign. November 2011.Frequently Asked Questions. 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