Kiwi Fruit Benefits: Know Top 5 Health Benefits and Nutrition Chart


Medically reviewed by

Bajaj Finserv Health


6 min read

Key Takeaways

  • The kiwi fruit is a good example as it is both tasty and extremely nutritious.
  • The kiwi fruit is commonly known for its vitamin C and fibre content.
  • Consult a dietician to get proper advice on whether you can consume the fruit.

While it is no surprise that consuming fruit is healthy for you, there are certain fruits that work especially well in this regard. The kiwi fruit is a good example as it is both tasty and extremely nutritious. Among the many kiwi fruit benefits are that it works particularly well for those looking to lose weight.

It has added benefits of water, fiber, and vitamin C content leading the charts. What’s more, kiwi fruit is loaded with minerals and enzymes that help ensure the optimal function of various parts of the body.

Kiwi Fruit Nutrition

The kiwi fruit is commonly known for its vitamin C and fiber content. Eating it with the skin can triple your fiber intake. This is good for digestion and for overall gut health. Besides this, kiwi also has other nutrients that easily contribute to your daily recommended dietary allowance (RDA) amounts.

Here is a list, as per Medical News Today, of the nutrient content in a typical kiwi fruit of 69g.

  • Energy (calories): 42.1
  • Carbohydrates (g): 10.1; inclusive of Sugar (g): 6.2
  • Calcium (mg): 23.5
  • Magnesium (mg): 11.7
  • Vitamin C (mg): 64
  • Vitamin E (mg) : 1.0
  • Vitamin K (mcg): 27.8
  • Fibre (g): 2.1
  • Phosphorus (m): 23.5
  • Potassium (mg): 215
  • Copper (mcg): 90
  • Folate (mcg): 17.2
  • Beta carotene (mcg): 35.9
  • Lutein & zeaxanthin (mcg): 84.2

Kiwi Fruit Benefits

You will notice that kiwi is not only packed with nutrients but also has them in a healthy concentration. As a result, the Kiwi fruit benefits ranging from anti-cancer properties to aiding weight loss. For a better understanding, here are some of the salient kiwi fruit benefits:

1. Blood pressure

The body relies on potassium, fibre, and antioxidants when it comes to maintaining and regulating blood pressure. One kiwi contains around 5% of an adult’s daily potassium requirement. Potassium is known to relax blood vessels and keep pressure in check. It is also found that kiwis reduce the triglycerides in the body, which is beneficial for heart health.

2. Vision

Kiwis are rich in zeaxanthin and lutein, both of which are important for protecting the body against macular degeneration. A study found that 3 servings of fruit a day can reduce macular degeneration by 36%.

3. Blood clotting

Kiwis have an adequate amount of vitamin K, which plays an important role in blood clotting. It was found that kiwis reduce the risk of blood clotting and regulate blood pressure, especially when consumed twice or thrice daily. It reduces the fat in the blood without adversely impacting cholesterol levels.

4. Immune system

It is a well-known fact that vitamin C is a key nutrient that provides support to the immune system. It helps regenerate and build tissues, protects cells, and has a role in optimal cellular function. Kiwis are a rich source of vitamin C and can keep common sicknesses at bay.

5. Weight

Fruits generally play an important role in weight loss due to their calorie-efficient nutritional value, but very few compare to the kiwi fruit. It is high in water, low in calories, and has a ton of soluble and insoluble fibre. To add to that, the vitamin C content alongside these other nutrients helps metabolise fats too! It also has actinidin, an antioxidant that helps digest protein and deals with conditions like irritable bowel syndrome.

6. Lungs

Eating kiwis helps improve lung functions in individuals with asthma. Since it is rich in vitamin C, kiwi benefits your respiratory health in addition to improving your immune mechanism. Kiwi is effective in minimizing the symptoms of upper respiratory tract infections as per studies [1]. Including kiwi in your meals can drastically reduce asthmatic symptoms like breathlessness and wheezing. Kiwi fruit benefits your lungs in numerous ways and so try having kiwis regularly.

7. Digestion

One of the important kiwi fruit used for better health is that it aids in digestion. The rich fiber content and presence of the actinic enzyme in kiwis help in the easy breakdown of complex proteins in your gut. There’s no better reason to have kiwi after a hearty meal, as it can help you prevent bloating issues! You’ll be amazed to know that the laxative property of kiwi helps smoothen your bowel movements.

8. Inflammation

Kiwi fruit benefits your overall health by healing inflammation. It contains an enzyme called bromelain that helps fight swelling with the easy breakdown of proteins. When you eat a kiwi, it releases the bromelain enzyme instantly into your blood. This way, inflammatory complexes present in the body are broken down, thereby subsiding your inflammation. Eating kiwi also reduces the swelling caused by arthritis. The antioxidants present in kiwi also help in fighting free radicals, which initiate inflammatory reactions in your body. Consume this fruit regularly and enjoy umpteen kiwi benefits!

9. Skin

There are numerous kiwi skin benefits too! You may be aware of the importance of collagen. This is an essential protein for maintaining a good skin structure. As kiwi contains vitamin C abundantly, it helps synthesize collagen. This provides good hydration to your skin and helps keep it supple. With all these kiwi skin benefits, make sure to include them in your fruit basket.

10. Sleep

You may be surprised to learn that eating one kiwi before bedtime can regulate healthy sleep patterns. Since it contains serotonin and antioxidants, kiwi fruit benefits your overall health by improving your sleep quality. A study confirms that eating kiwi benefits sleep patterns in individuals who are experiencing sleep disturbances [2]. Eat a kiwi and say goodbye to sleep issues!

Kiwi in Your Diet

Taking all the kiwi fruit benefits into account, it is definitely a smart idea to add kiwi fruit to your intake. You can either choose to consume it raw or add it as a component in other recipes.

Here are a few healthy ways to incorporate the kiwi fruit into your diet.

  • Kiwi smoothie: Mixing it in with a green smoothie is a great way to add sweetness to your drink.
  • Kiwi dehydrated chips: Great as a heart-healthy sweet snack.
  • Kiwi fruit drink: As a juice or even as a complementing piece of fruit in your favorite mocktail.
  • Kiwi in salads: This can be used as a base for numerous salads.
Additional Read: Adaptogens Benefits

Kiwi Consumption Health Risks

There are instances in which the fruit can interfere with medication or cause a problem in some people. For instance, those with kidney problems will not respond well to the high potassium in a kiwi and this can cause severe complications. Due to the vitamin K content, it is unsuitable for those who are on blood thinners as it counteracts the effects. Kiwi can also be an allergen to some and can cause rashes, hives, or swelling. In severe cases, it can also cause anaphylaxis, a life-threatening complication.

Maintaining Balance

Like with all food, balance is key and this is especially true for the kiwi. Consult a dietician to get proper advice on whether you can consume the fruit. Thankfully, with the healthcare platform provided by Bajaj Finserv Health, availing of the services of such a healthcare specialist is now hassle-free.


Despite the list of kiwi fruit benefits, it isn’t considered a typical superfood. Overconsumption can lead to health risks, and there are few vitamins in the kiwi fruit that may not be suitable for all. It is important to be thoroughly informed about both the positive and negative effects of consuming it. Equip yourself with the best knowledge and add the fruit to your diet smartly!

Equipped with a suite of telemedicine features, the platform allows you to take full advantage of remote healthcare services. You can find the best specialists around you, doctor appointment at their clinics online, and even consult with them via video.

This works especially well as dieticians can tend to your medical needs remotely without any compromises. What’s more, with the Health Vault feature, you can track your vitals and maintain digital patient records. Such information is extremely valuable for both creating the ideal diet plan and optimising it for results. Secure your future by prioritising your health!

Published on 17 Nov 2020Last updated on 31 May 2023

Frequently Asked Questions

Yes, it is good to eat one kiwi every day. Since kiwi is packed with essential nutrients like vitamin C and antioxidants, kiwi benefits your immune system and bones. Since kiwi contains few calories, it is also effective for those watching their weight. Due to its fiber content, kiwi benefits gut health too.

Eating kiwi in the morning on an empty stomach is an ideal option. This keeps you energized throughout the day. This is why kiwi is the ideal breakfast food. That being said, you can also eat kiwi before you sleep, as it is known to help you get a good night’s rest. In fact, you can eat kiwi after a heavy meal to feel lighter and better.

Kiwi skin benefits are umpteen, and eating it even protects your skin from the damage caused by the ultraviolet rays of the sun. As kiwi contains vitamin E, eating it regularly can brighten your skin too. The antioxidants in kiwi prevent the accumulation of dead skin cells and add a glow to your face. With so many kiwi skin benefits, make sure to include them in your daily meals to get rid of skin dullness.

Yes, one of the vital kiwi fruit uses is to reduce hair fall problems. While vitamin C in kiwi nourishes your scalp and hair, other essential minerals boost blood circulation in the scalp. Just like kiwi skin benefits provide good rejuvenation to your skin, kiwi also helps treat hair problems like dandruff and premature greying.

Yes, you may have a kiwi before your bedtime. Since kiwis contain sleep-inducing hormones such as serotonin, eating them can improve your sleep quality. With numerous kiwi benefits for your skin, hair, and overall health, make it a habit to stock kiwis in your pantry.


Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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