The health benefits of kiwi fruit

Discover what makes these vibrant green fruits so good for you, including their vitamin and mineral content, plus our top healthy recipe ideas.

A kiwi fruit cut into slices

What are kiwi fruit?

A kiwi is a small, plum-sized fruit with fuzzy, brown skin, bright green flesh and small black seeds. Typically, only the flesh of the kiwi fruit is eaten, but the skin is also edible.

Nutritional profile

One kiwi fruit (flesh only) contains just 34 calories. Because it's a fruit, it's naturally high in carbohydrates with 6.5g per kiwi, of which almost all of it is sugar. Kiwi fruits are very low in protein and fat (0.6g each), but they are an excellent source of vitamins and minerals.

Kiwi fruit is well-known for its high vitamin C content, with 53mg per kiwi – more than is found in the same quantity of orange. Vitamin C plays plenty of important roles in our health, including keeping cells healthy and helping with wound healing.   

They're also a source of some vitamin E, which helps to support the immune system, plus folate, the natural form of folic acid that helps the body form healthy red blood cells; calcium, a building block of healthy bones and teeth, and potassium, which supports heart health.

A bowl of chocolate porridge topped with pomegranate seeds and sliced kiwi fruit

How many kiwi fruits count as one of your five-a-day?

An 80g portion counts as one of your five-a-day, which is approximately one kiwi fruit.

Can you be allergic to kiwi?

Yes. Kiwi is a known allergen, and some people can suffer a reaction if they're allergic to hazelnuts, avocados, figs, pollen or latex. Speak to your GP or healthcare provider if you're concerned about allergies.

Kiwi fruit recipes

Kiwi fruit smoothie
Chargrilled vegetable tacos with smoky salsa
Summer porridge
Frozen fruit sticks with passion fruit & lime drizzle

Read more

The health benefits of bananas
The health benefits of cherries
The health benefits of apples
The health benefits of grapefruit


This page was published on 21 June 2019.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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