Fruit

Kiwifruit

Health
ScoreA+

Kiwifruit is a nutrient-dense green fruit rich in vitamin C, fiber, and actinidin enzyme, providing exceptional antioxidant and digestive support with minimal calories.

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Why Kiwifruit scores 94

Nutrient density35

Protein quality5

Fiber content10

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 116%Vitamin K 47%Copper 21%Vitamin B6 17%Vitamin E 12%

Nutrition

per_100g

Calories

1.1g

Protein

14g

Carbs

0.4g

Fat

Fiber

Health benefits

Enhanced digestive regularity and protein digestion

moderate evidence

Actinidin enzyme breaks down dietary proteins in the digestive tract, while soluble fiber promotes healthy gut motility and bacterial fermentation

Immune system support and reduced infection risk

strong evidence

High vitamin C content (74.7 mg per 100g) supports T-cell production, antibody synthesis, and pathogen neutralization

Improved sleep quality and circadian rhythm regulation

moderate evidence

Kiwi contains serotonin precursors and high antioxidant levels that may support melatonin production and reduce oxidative stress affecting sleep pathways

Cardiovascular health and blood pressure regulation

moderate evidence

High potassium content (198 mg) supports vasodilation and sodium-potassium balance, while polyphenols reduce arterial stiffness and endothelial dysfunction

Antioxidant defense and anti-inflammatory effects

moderate evidence

Polyphenols and vitamin C scavenge free radicals and modulate NF-κB inflammatory pathways, reducing systemic inflammation linked to aging

Pairs well with

·Pair with yogurt because actinidin enhances protein digestion while probiotics synergize with kiwi's fiber for optimal gut health
·Combine with spinach or kale because vitamin C in kiwi increases non-heme iron absorption from leafy greens by 3-4 fold
·Mix with nuts (almonds, walnuts) because healthy fats enhance absorption of fat-soluble antioxidants and polyphenols in kiwi skin
·Pair with honey or seeds in overnight oats because fiber combination supports sustained satiety and stable blood glucose

Practical tips

·Best timing: Kiwi is metabolically flexible; morning consumption leverages vitamin C for immune priming and daytime energy, while evening (1-2 hours before bed) optimizes serotonin and sleep support. Post-workout timing captures protein digestion benefits from actinidin.
·Eat kiwi with the skin on when possible—the skin contains 3x more polyphenols and fiber than flesh alone; rinse thoroughly before consuming
·Select kiwis with slight yield to gentle pressure; store at room temperature for ripening (2-3 days) then refrigerate to extend shelf life up to 2 weeks
·Consume kiwi 1-2 hours before or 30+ minutes after high-protein meals to maximize actinidin's proteolytic effect without interfering with gastric acidity
·For optimal sleep benefits, consume 1-2 kiwis 1-2 hours before bedtime rather than with meals
·Freeze kiwi slices for smoothie bowls—freezing preserves vitamin C and actinidin while increasing antioxidant stability