Kiwi Nutrition Facts And Health Benefits

Kiwi is basically water-rich fruit. It has 83% water which means it is low-calorie fruit. It has lots of health benefits; let's check it.

The kiwi is mostly produced in China. The kiwi's scientific name is 'Actinidia'. The kiwi is used commercially for making sweets, smoothies, juices, and ice cream.

Kiwi Nutrition Facts

Here below table shows the kiwi's nutritional value per 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 61

Calories from Fat 9

% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 3mg 1%
Total Carbohydrate 15g 5%
Dietary Fiber 3g 12%
Sugars 9g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

100 gram of kiwi contains 61 Kcals, 1 gram of fat, 15 grams of carbohydrates, and 1 gram of protein.

There is no cholesterol or trans fat in the kiwi. It holds just 3 mg of sodium.


100 gram of kiwi has 61 Kcals(255 kJ). It is low-calorie food because it comprises 83% water. Most of the calories come from carbohydrates.

A 100-gram of kiwi has 15 grams of carbohydrates, 3 grams of fiber, and 9 grams of natural sugar. In 100 grams of kiwi, Net carbs(Total Carbs-Fiber) should be 12 grams.

Kiwi holds just 1 gram of fat per 100-gram serving.

Kiwi holds 1 gram of protein per 100-gram serving.

Glycemic Index:

The glycemic index of kiwi is 50. It holds a low glycemic index.

Vitamins And Minerals In Kiwi





Vitamin C

92.7 mg


34 mg

Vitamin A

4 mcg


34 mg

Vitamin E

1.46 mg


312 mg

Vitamin K

40.3 mcg


0.31 mg

Vitamin B1

0.027 mg


17 mg

Vitamin B2

0.025 mg


0.14 mg

Vitamin B3

0.341 mg


0.13 mg

Vitamin B6

0.063 mg


0.098 mg

Vitamin B9

25 mcg

100 grams of kiwi provide Vitamin C(103%), Vitamin A(0%), Vitamin E(10%) and Vitamin K(34%) of your RDA(Recommended Dietary Allowances).

Vitamin C enhances immunity; Vitamin A helps your heart, lungs, and other organs work properly; Vitamin E maintains healthy skin and eyes; and Vitamin K is necessary for blood clotting and healthy bones.

Kiwi also has a sufficient amount of B vitamins. 100 grams of kiwi can produce Vitamin B1(thiamin) 2%, Vitamin B2(riboflavin) 2%, Vitamin B3(niacin) 2%, Vitamin B6 (pyridoxine) 5%, and Vitamin B9(folate) 6% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of kiwi have Calcium 3%, Phosphorus 1%, Potassium 16%, Iron 2%, Magnesium 4%, Zinc 1%, Copper 14%, and Manganese 4% of your RDA (Recommended Dietary Allowances).

Calcium strengthens our bones; Phosphorus plays an essential role in forming DNA and RNA; Potassium controls fluid balance; Iron decreases tiredness and fatigue; Magnesium sustains muscle, nerve function, and energy production.

Zinc plays a remarkable role in building proteins; Copper produces red blood cells; Manganese helps the body to create connective tissue, bones, and blood clotting factors.

Kiwi's Benefits:

Kiwi benefits for skin:

Kiwi contains a high amount of vitamin C. Vitamin C blesses the skin. It can improve immunity, anti-aging, prevent fine lines and wrinkles, reduce inflammation, and protect skin from sun damage.

100 grams of kiwi has 92.7 mg of vitamin C, 103% of your RDA(Recommended Dietary Allowances).

Good for people with diabetes:

Kiwi has a super low glycemic index which can help diabetic people. It has super low calories also. Eating in moderation is required.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions(FAQ):

Are kiwis high in sugar?

The answer is yes, but that is natural sugar; it can have many benefits.

What is the right time to eat kiwi?

The right time for summer fruits like kiwi will be between meals or in the morning.

Is kiwi hot or cold for the body?

Kiwis are generally found in summer. It is a summer fruit and cold in nature.

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