Kiwifruit Nutrition Facts

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About Kiwifruit – Fruit Fit For A King! This exotic, tropical fruit originates from China where it was formerly known as the Chinese gooseberry. This fruit is very well known for its unusual and distinct flavor. Some describe the flavor to be a well-formed combination of banana, strawberry and pineapple. Either way, this fruit is the epitome of sweet and source!

Kiwifruit got its name in North America, wherefrom ‘Chinese gooseberry’ it became popularly known as kiwi. This fruit consists of a warm brown-colored peel that is fuzzy looking and is sheltered entirely with tiny hairs. Once you tear off the peel, get ready to be startled by the beautiful green color of the flesh, and the pulp in the center which is white. The white pulp resides amidst the black edible seeds that are speckled in an almost perfect pattern inside the fruit.

So far two varieties have been discovered of this fruit. These are the ‘hardy kiwi’ and the ‘silvervine kiwi’. Both these varieties have soft fuzzy brown skin and a beautiful hue of emerald green to yellow from the inside.

Nutritional Value Of Kiwi

Kiwi fruit is a nutrient-dense fruit and is practically fat-free. It helps in keeping cholesterol levels stable and the nutrients and minerals present encourage a healthy functioning of the body.

Kiwi fruit is highly valuable with its content of vitamins, flavonoids, and minerals. Kiwi fruit consists of generous amount of vitamin C, and a substantial amount of vitamin E and folic acid. 

This delicious fruit is also rich in minerals such as potassium, calcium, magnesium, zinc, copper and iron, which help keep our heart, skin, nails and teeth healthy.

This tiny, vitalizing and flavorsome fruit also contains fiber and phytonutrients which act as antioxidants and help against cancerous diseases. 

Health Benefits Of Kiwi Fruit

Helps With Respiratory Diseases And Prevents Asthma

The high vitamin C content in the fruit ensures good respiratory health. Vitamin C helps in fighting against asthma in a highly effective manner. Studies have shown, children who consumed kiwi fruit even once or twice a day benefited a lot more in seeking relief from asthma as compared to those who didn’t.

Fights Cardiovascular Diseases

This scrumptious fruit is wonderful for heart health. Just consuming 2 – 3 delicious kiwis a day can help significantly in reducing the risk of blood clotting. Consequently, kiwifruit is extremely helpful in the fight against cardiovascular diseases. Kiwi is an excellent source of vitamin C and potassium, both of which help incredibly in protecting blood vessels and the heart.


This impeccable fruit consists of flavonoids which are popular antioxidants. These flavonoids help in protecting our DNA from oxygen-related damage, which in turn inhibits and prevent cancer growth.

Promotes Digestive Health!

Kiwi fruit is rich in dietary fiber which is an excellent source that promotes the digestive wellbeing of our body. Dietary fiber helps in various gastrointestinal problems and helps in relieving constipation as well. Furthermore, dietary fiber helps in removing toxins from the colon and helps in prevention colon cancer.

Improved Eye Health!

This lovely fruit consists of certain natural chemicals such as ‘lutein’ & ‘zeaxanthin’ which are amazing for eye health. Kiwi fruit helps in prevention from macular degeneration which is a major source of blindness in older adults, glaucoma and cataracts.  Read the Benefits of Lutein and Zeaxanthin For The Eyes to learn more about these antioxidants!

Get That Flawless Skin!

Kiwi fruit is an excellent source of Vitamin E which helps wonderfully in helping you obtain that flawless skin you desire. Vitamin E is an antioxidant that works against skin generation and leads to healthier, more radiant skin.

Fights Male Impotency

Kiwi consists of amino acids, which according to research has been effective in treating impotence in men.

Supports Healthy Child Birth!

Kiwi fruit is a rich source of folate. Folate is a form of Vitamin b9 which is essential for women during and after pregnancy alike. It helps in the building of healthy blood cells in the mother’s womb and otherwise and also prevents anemia.

Increases Immunity!

The high content of Vitamin C garnered in kiwi, helps in boosting up the immunity system. It helps in fighting against infectious diseases and viruses as well. Vitamin C has been shown to be useful in reducing the severity of conditions like arthritis, asthma, and preventing conditions such as colon cancer, diabetes, and heart diseases.

Regulates Blood Sugar Levels

Kiwi fruit consists of fiber which is highly beneficial in regulating blood sugar levels. It ensures proper absorption of blood sugar and helps in maintaining the right balance of blood sugar in the body.

Amazing Lung Health!

Kiwi fruit consists of Vitamin C which also works wonders in promoting lung health.  It is especially effective in helping with respiratory problems such as shortness of breath, cough, and asthma.

How To Enjoy!

The simplest way to enjoy this exotic, tropical wonder is by peeling off the fuzzy brown skin, slicing up the flesh and biting into this wondrous refreshing fruit!

Another tempting way to enjoy kiwis is by popping small slices in your morning yogurt and having a wholesome breakfast!

Want your kids to reap the benefits of this delicious fruit? Whip them up a cold refreshing smoothie and watch them gulp down this yummy drink in seconds! Take a few kiwi fruits, add a banana or two, mix in some yogurt, a cup of blueberries, a dash of honey and lots of ice. Blend away and enjoy it!
Kiwi fruit also complements salads amazingly well. Add kiwis to green salads and experience a whole new flavor emerging to your favorite salad!
Kiwi fruit can also be incorporated into delicious jams, jellies and chutneys!

Possible Health Concerns

Kiwi fruits fall among those few fruits that have a measurable amount of oxalates. Those individuals who are already suffering from kidney and gall bladder related problems should avoid consuming kiwis, as they can lead to the formation of kidney stones. Furthermore, those individuals who are allergic to latex, papayas, and pineapples should also avoid kiwi, as they can be allergic to these as well.