What are kiwi fruits?

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.


Discover our full range of health benefit guides or, check out some of our best kiwi recipes, from our easy vegan tacos, to our delicious super easy fruit ice cream.

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

Nutritional benefits of kiwi fruit

Two small kiwi fruits (80g) provide:

  • 39Kcal / 166KJ
  • 0.9g Protein
  • 0.4g Fat
  • 8.5g Carbohydrate
  • 2.0g Fibre
  • 232mg Potassium
  • 47mg Vitamin C

Two small kiwi fruits (80g) counts as one of your 5-a-day. Discover more about what contributes to your 5-a-day with our handy infographic.

Top 5 health benefits

1. May alleviate symptoms of asthma

Kiwi fruit is well-known for its high vitamin C content – this and the other antioxidant nutrients it supplies appears to help alleviate some of the symptoms of asthma.

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2. Supports heart health

Including kiwi fruit as part of a healthy diet may support your heart health. This is because consuming them appears to increase high-density lipoprotein (HDL) – the so-called ‘good’ cholesterol, reduces other blood triglycerides (fats) and reduces platelet aggregation, which may over time lead to atherosclerosis. Kiwi fruit also helps manage blood pressure, thanks in part to a reduction in angiotensin-converting enzyme. Being a useful source of potassium further supports the fruit’s heart-friendly properties.

3. Aids digestion

Rich in fibre, kiwi fruit supports digestive regularity. It also contains an enzyme called actinidin, which facilitates the breakdown of protein, helping us more efficiently digest protein-rich foods. Kiwi can also be used in recipes to tenderise meat.

4. May support immune function

Kiwi fruits are exceptionally rich in immune-supportive nutrients including the vitamins C, E, K and folate, as well as carotenoids, fibre and phytochemicals.

Studies suggest they may support the immune system and potentially reduce the incidence and severity of colds and flu-like symptoms in susceptible groups such as older people and children.

5. Rich in protective antioxidants

Kiwi fruits are rich in nutrients and phytochemicals which have antioxidant properties – these help reduce oxidative damage and as a result may reduce the risk of chronic disease.

Are kiwi fruits safe for everyone?

Kiwi fruits are allergenic and, although symptoms in most susceptible individuals are mild, severe reactions have been reported. If you are allergic to hazelnuts, avocados, figs, pollen or latex then you may experience a cross reaction to kiwi fruit.

If you are prescribed blood pressure medication or anti-coagulants, be aware that consuming kiwi fruit regularly in your diet may enhance their effects.

Speak to your GP or healthcare provider if you’re concerned about allergies or are on relevant prescribed medication.

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 article was last reviewed on 6 October 2021 by Kerry Torrens.

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.

Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.


All health content on goodfood.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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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