📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 61 kcal | 3% | |
| Carbohydrates | 14.7g | 5% | |
| Dietary fibre | 3.0g | 11% | |
| Sugars | 9.0g | — | |
| Glycaemic Index (GI) | 52 — Low | — | |
| Vitamin C | 92.7mg | 103% | |
| Vitamin K | 40.3µg | 34% | |
| Vitamin E | 1.5mg | 10% | |
| Folate | 25µg | 6% | |
| Potassium | 312mg | 7% | |
| Copper | 0.13mg | 14% | |
| Actinidin enzyme | present | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Kiwi provides over 100% of daily vitamin C in a single fruit — supporting immune cell function, collagen production and antioxidant defence.
Kiwi is one of very few foods with measurable serotonin precursors. Studies show eating 2 kiwis an hour before bed improves sleep onset, duration and efficiency.
Regular kiwi consumption reduces platelet aggregation and triglycerides, lowering blood clot risk — similar in effect to low-dose aspirin but without side effects.
Kiwi contains actinidin, a unique protease enzyme that breaks down proteins and significantly improves the digestion of meat, dairy and legumes.
⚠️ Who should limit or avoid this food
Kiwi allergy is increasingly common — particularly in children. Symptoms range from oral allergy syndrome (mouth tingling) to serious reactions. Latex allergy increases risk.
High vitamin K content (34% RDI) can affect anticoagulant medications. Maintain consistent kiwi intake if on warfarin.
Kiwi has mild antiplatelet effects. Avoid very large quantities alongside blood-thinning medications or in the two weeks before surgery.
Moderate oxalate content — people with history of calcium oxalate kidney stones should moderate intake.
🔬 Possible side effects or risks
Tingling or itching in mouth — common with birch pollen allergy cross-reaction. Peeling and eating only the flesh usually eliminates this.
Actinidin enzyme may cause mild stomach discomfort if eating very large quantities alongside protein-rich foods.
Contact dermatitis from kiwi juice on skin in highly sensitive individuals.
🛒 How to select fresh kiwi
Ripe kiwis yield gently when pressed at the ends — like a ripe peach. Rock hard = unripe (leave 2–3 days at room temp). Very soft or wrinkled = overripe.
Press gently at the stem — this end ripens slightly ahead of the rest. Slight give here = ready to eat.
Avoid kiwis with any soft dark patches, mould spots or leaking juice. Small surface marks on the skin are fine.
🧊 Storage tips & shelf life
Leave at room temperature to ripen. A paper bag with a banana speeds the process using ethylene gas.
Best storage method. Keep whole in crisper. Cut kiwi: cover tightly and use within 2 days.
Peel, slice, freeze on tray then bag. Texture softens but nutrients are preserved. Great for smoothies.
📖 About kiwi — complete guide
Kiwifruit is one of the most nutrient-dense fruits by weight — delivering over 100% of daily vitamin C, 34% of vitamin K and meaningful amounts of vitamin E, folate, copper and potassium in just 100 calories. But what makes kiwi truly distinctive is its combination of nutrients found in almost no other single fruit: serotonin precursors for sleep, actinidin enzyme for protein digestion, and a polyphenol profile that rivals blueberries.
Research into kiwi's cardiovascular benefits has produced particularly impressive results. A Norwegian study found that eating two to three kiwis daily for 28 days reduced platelet aggregation by 18% and blood triglycerides by 15% — effects comparable to a low daily dose of aspirin, but without aspirin's gastrointestinal side effects. For Australians eating a Western diet, this makes kiwi one of the most accessible and practical foods for heart health prevention.