13 Health Benefits of Kiwi Fruit

Last updated on August 30th, 2022

Kiwifruit or Kiwi is an oval-shaped edible berry with a sweet flavour and soft texture. It is also known as Chinese gooseberry and is majorly cultivated in eastern and central China. Despite being native to China, it is mostly cultivated in New Zealand. The botanical name of the Kiwi is Actinidia deliciosa (the most common kiwi). Kiwi is high in nutrients, which is why it is referred to as a health food or superfood. Kiwi has immense benefits as it is a low-calorie, high-fiber food that aids digestion, promotes heart health, lowers blood sugar, and improves overall body function. It is high in Vitamin C and antioxidants, which boost immunity.

Vitamin C and antioxidants in kiwi reduce the risk of chronic diseases such as cancer and cardiovascular disease by removing free radicals. This juicy fruit is a health treasure trove with multiple health benefits.

Nutritional Value of Kiwi

According to the USDA, This table represents several nutrients and their amounts present in 100 g of Kiwi:

Nutritional Value of Kiwi
Nutrients (in 100 grams of Kiwi) Amount
Calories 61
Fat 0.44 grams
Fiber 3 grams
Carbs 14 grams
Protein 1 gram
Vitamin C 92.7 mg
Vitamin E 1.46 mg
Vitamin K 40.3 ug
Folate 25 ug
Copper 0.13 mg
Potassium 312 mg
Magnesium 17 mg

As its nutritional value suggests, Kiwi contains 83% of the daily recommended value of Vitamin C, an antioxidant. As a result, it aids in lowering the risks of various health issues. Apart from Vitamin C, it contains other antioxidants and nutrients.

Also Read: Side Effects of Coconut Water

Glycemic Index and Glycemic Load of Kiwi

Kiwi has a low glycemic index and glycemic load. It has a glycemic index of 50 and a glycemic load of 7.7, making it an excellent choice for maintaining blood sugar control. Its low carbohydrate content is also beneficial to digestion and weight management.

Health Benefits of Kiwi

Health Benefits of Kiwi

Kiwi fruit is high in fiber, vitamin C, and minerals. It is low in carbohydrates, fat, and protein, making it easily digestible and beneficial to digestive health. It also boosts immunity. The following are some of the health benefits of Kiwi:

Good for Heart

Kiwi is a good source of fiber, potassium, and several antioxidants. As we all know, these nutrients help in improving heart health. According to the National Institutes of Health, kiwi helps prevent cardiovascular disease. Fiber helps in lowering bad cholesterol and promotes good cholesterol (HDL) in the body. Good cholesterol prevents plaque from forming on the walls of blood vessels and keeps blood flow smooth.

It is also rich in potassium which helps in managing blood pressure and prevents heart diseases.

Good for Digestion

Since kiwi is rich in fiber, it aids digestion. It helps in improving conditions like constipation and loose motion. A fibrous fruit speeds up digestion and reduces constipation. Other compounds that help in digestion found in kiwi are actinidin enzyme & potassium, which help digestion. As per the findings of BBC Good Food, kiwi helps improve digestion as it is rich in fiber.

Reduces Risk of Cancer

Kiwi has anticancer properties. Its antioxidant property kills free radicals and reduces the risk of cancer. According to the Cleveland Clinic, it has been found that Kiwi helps prevent oral and digestion-related cancer. A few compounds found in kiwi, such as sulforaphane, isocyanate, and indoles, help to prevent the development of cancer cells.


Kiwi is one of the best fruits for diabetic people. It has a low glycemic index and glycemic load, which means it has no effect on blood sugar levels. As per the Nutrition Journal, Kiwi is found to have a reduced platelet aggregation response to collagen and ADP. Kiwi has a low carbohydrate content, which helps to reduce sugar spikes. It is regarded as the best dietary choice for a diabetes diet due to its high water content.

Good for Weight Loss

Low carb, low fat, high in fiber, and low calorie make kiwi the best diet food for weight loss aspirants. Including it in your diet can be beneficial for your weight reduction. According to the findings of the National Institutes of Health, kiwi is one of the best fruits for weight loss.

Boosts Immunity

Kiwi is abundant in powerful antioxidants like Vitamin C and other plant compounds. It helps in boosting immunity and prepares the body to fight against various infections and inflammations. Consuming kiwi juice boosts immunity.

Good for Skin

Healthy skin requires plenty of collagen, which is formed with the help of Vitamin C. Kiwi is high in Vitamin C, which keeps skin looking young and wrinkle-free. Vitamin E, which can be found in kiwi, is another important vitamin for skin health. It keeps the skin hydrated, firm, and glowing.

Good for Eye Health

Antioxidants aid in the improvement of eye health. Kiwi contains three powerful antioxidants that are especially beneficial to eye health. They are lutein, zeaxanthin, and vitamin C. They promote eye tissue and cell health.

Good for Liver Health

Some research suggests that pyrroloquinoline quinone (PQQ), a compound found in kiwis, can help treat NAFLD (non-alcoholic fatty liver disease).

Good for Sleep

It also aids in increasing sleep duration and quality. Eating kiwi before bedtime promotes good and sound sleep.

Good for Bone Health

According to the New Mexico Orthopaedic Associates, kiwi helps improve bone health. This berry fruit contains nutrients that promote bone health, such as Vitamin K, calcium, and phosphorus. These nutrients lower the risk of developing arthritis and osteoporosis.

Good for Pregnant Women

Because kiwi contains a high concentration of Folate, it is beneficial during pregnancy and fetus development. As per the Australian Dietary Guidelines published by Better Health Channel, making kiwi an addition to one’s diet is beneficial for pregnancy. 

Helps in Asthma

The presence of Vitamin C in Kiwis benefits asthma patients. It is especially beneficial to children and prevents conditions such as wheezing and asthmatic attacks. It also aids in the prevention of various respiratory infections.

In terms of antioxidant content, kiwis are among the best fruits. It also contains anti-inflammatory compounds such as caffeic acid and chlorogenic acid, which lowers the risk of a variety of health problems.

Also Read: Ketoacidosis Diabetes Management

Ways to Consume Kiwi

Ways to Consume Kiwi

Kiwi is a sweet, tart, and delicious fruit. You can have it in a few ways:

  • Eat sliced kiwi in your daily diet.
  • Blend kiwi with other tasty fruits to make a smoothie.
  • Enjoy Kiwi Juice.
  • Make Salad with other fruits.
  • You can also enjoy a sweet cocktail of kiwi with other fruits.

Side-Effects of Kiwi

Although kiwi is a sweet fruit, some people may experience the following side effects:

  • Some people are allergic to kiwi, exhibiting symptoms such as swollen lips, mouth ulcers, skin rash, fainting, swollen tongue, abdominal pain, vomiting, and so on.

Kiwi should be avoided in certain circumstances and consumed only after consulting with a doctor.

  • If you are taking blood thinners, you should avoid eating kiwi.
  • People suffering from kidney disease, as kiwi contains a high potassium content that is harmful to kidney patients.
  • Patients with heart disease who are taking beta-blockers.

Also Read: Sugar Free Biscuits Safe for Diabetics

Can a Diabetic Eat Kiwi?

Kiwi is a low-calorie, low-carbohydrate food that does not raise blood sugar levels. In addition, Kiwi has a low glycemic index and a low glycemic load, which aids in blood sugar regulation. It is one of the safest foods for diabetics and a healthy dietary option. It is high in nutrients and has little to no effect on blood sugar levels, making it an excellent choice for diabetics.

Also Read: Watermelon Safe For Diabetics?


This small fruit is a nutrient powerhouse. It contains nutrients that meet a significant portion of your daily requirements. It also contains powerful antioxidants, Vitamin C, minerals, and other plant compounds that help improve heart, skin, digestive, bone, eye, and liver health, boost immunity, aid in weight loss, prevent cancer, and improve sleep. The health benefits of kiwi range widely and have a positive impact on overall health.

FAQs (Frequently Asked Questions):

Is kiwi a superfood?

Kiwi is an abundant source of Vitamin C. It contains nearly 83% of your daily Vitamin C requirement in 100 grams. It is a potent antioxidant that lowers the risk of a variety of health conditions. Aside from Vitamin C, it contains fiber, potassium, folate, Vitamin E, and phosphorus, all of which help to build immunity and strengthen physiological systems. These undeniably beneficial nutrients elevate it to the status of a superfood. It is also low in carbs and calories, promoting weight loss and lowering blood sugar levels.

How does kiwi help in eye health?

Vitamin C and antioxidants are abundant in kiwi. Antioxidants are essential nutrients for maintaining good eye health and vision. Kiwi contains zeaxanthin and lutein, both of which are known as eye vitamins. It protects against macular degeneration and improves eye health.

Is kiwi good for sleep?

Kiwi is high in vitamins C and E, as well as folate and potassium. These nutrients contribute to increased sleep duration and quality. According to some studies, eating kiwi before going to bed can help you sleep better.

Is kiwi good for diabetes?

Kiwi is a low-calorie, low-carbohydrate food that does not raise blood sugar levels. In addition, Kiwi has a low glycemic index and a low glycemic load, which aids in blood sugar regulation. It is one of the safest foods for diabetics and a healthy dietary option. It is high in nutrients and has little to no effect on blood sugar levels, making it an excellent choice for diabetics.

Last Updated on by Dr. Damanjit Duggal 


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