Kiwi: Fruit, Juice Nutrition Facts, Medicinal Uses, Health Benefits

Kiwi fruit is a beloved fruit all around the world. Not only is it delicious and full of nutrients, it also has a unique appearance, making it a great addition to any plate. In this post, we’ll explore the health benefits of kiwi fruit, as well as some creative ways to incorporate it into your meals. We’ll also discuss how to select and store kiwi fruit in order to get the most out of it. So, let’s get started!

Kiwi Nutrition Facts and Calories Chart

Kiwi is a nutrient-dense fruit that is packed with essential vitamins, minerals, and antioxidants. It is an excellent source of vitamin C and vitamin E, which are both important for healthy skin and immune system functioning. Kiwi is also a good source of dietary fiber, which helps to promote digestive health. Additionally, kiwi is high in potassium and low in sodium, making it a great choice for those looking to reduce their sodium intake. It also contains a high amount of magnesium, which helps to regulate blood pressure and muscle function. Lastly, kiwi contains a variety of antioxidants that can help to protect cells from damage caused by free radicals. Nutritional value per 100 g kiwi fruit:

  • Biotin: 0.2 mcg
  • Calcium: 30 mg
  • Carbohydrates (Carbs): 11 g
  • Chloride: 13 mg
  • Cholesterol: 0 mg
  • Choline: 8.5 mg
  • Chromium: 0.1 mcg
  • Copper: 0.2 mg
  • Dietary Fiber: 3 g
  • Energy (Calories): 61 kcal
  • Fat: 0.5 g
  • Iodine: 2.5 mcg
  • Iron: 0.3 mg
  • Magnesium: 28 mg
  • Manganese: 0.2 mg
  • Molybdenum: 1.9 mcg
  • Pantothenic Acid: 0.2 mg
  • Phosphorus: 25 mg
  • Potassium: 312 mg
  • Protein: 1.1 g
  • Saturated fat: 0.1 g
  • Selenium: 0.6 mcg
  • Sodium: 5 mg
  • Sugars: 9.6 g
  • Vitamin A: 129 IU
  • Vitamin B1 (Thiamin): 0.06 mg
  • Vitamin B2 (Riboflavin): 0.06 mg
  • Vitamin B3 (Niacin): 0.3 mg
  • Vitamin B5 (Pantothenic Acid): 0.2 mg
  • Vitamin B6: 0.1 mg
  • Vitamin B9 (Folate / Folic Acid): 24 mcg
  • Vitamin B12: 0 mcg
  • Vitamin C: 92.7 mg
  • Vitamin D: 0 IU
  • Vitamin E: 0.1 mg
  • Vitamin K: 30.2 mcg
  • Water: 84.5 g
  • Zinc: 0.1 mg

Kiwi Fruit in India

Although kiwifruit originated from China, it has been developed commercially in New Zealand, and subsequently elsewhere. New Zealand is now the world leader in kiwi production and has adopted this fruit as a national symbol. Due to its increasing global popularity, the Zespri has rapidly become one of New Zealand’s major export crops.

  • Scientific Binomial: Actinidia callosa / Actinidia deliciosa
  • Common English: Chinese gooseberry / Hardy Kiwi
  • Ayurvedic
  • Unani
  • Sanskrit
  • Hindi / Urdu
  • Bengali
  • Marathi
  • Telugu
  • Tamil
  • Gujarati
  • Kannada
  • Malayalam
  • Oriya
  • Punjabi / Sindhi
  • Assamese
  • Kashmiri
  • Konkani
  • Manipuri
  • Dogri
  • Bhojpuri

Home Remedies

Kiwi ranks near the top of all natural foods in vitamin C and fiber content and has excellent levels of potassium, omega-3 and omega-6 fatty acids, and vitamin E. Historical medicinal uses for kiwifruit in China includes – aiding digestion, reduction of irritability, relieving rheumatism, prevention of kidney or urinary tract stones, curing of hemorrhoids, dyspepsia and vomiting, and the prevention of the premature graying of hair.

  • Lowers Blood Pressure: It has hypotensive compounds, that makes it best food to lower blood pressure. The amount of potassium in one kiwi is approximately 250 mg. This is much quantity is enough to remove excess sodium buildup in the body and to keep hypertensive patients calm. An average of 2-3 kiwifruits every other day are recommended for those suffering from high blood pressure.
  • Digestive Aid: Not only this much it will also work to relieve the feeling of heartburn, which often accompanies indigestion after heavy meals. Enzymes similar to papain and bromelain from kiwis corrects digestive problems and helps to heal up old sores and wounds. Kiwifruit fruit is high in fiber – about 3 grams in a single fruit. Eating this delicious fruit promotes motility along the entire digestive tract.
  • Strengthens Gums: Kiwis are rich source of vitamin C, which makes it helpful to alleviate acne and helper to strengthens gums. Kiwi also contains ascorbic acid, citric acid, quinic acid, malic acid, vitamins A, E and K, folate, fructose and glucose.
  • Diabetes: The phytochemical complexity of kiwis has attracted scientific interest for the potential health effects involved, including laboratory studies to probe for activity against cancer, inflammation, diabetes, metabolic syndrome, microbial infections, and immune disorders. However, very little information is available whether these fruit are beneficial in hyper lipidemia, type 2 diabetes, or the metabolic syndrome. The glycemic index (GI) for kiwifruit is relatively low and may be helpful for Type 2 diabetes.
  • Increases White Blood Cells: Kiwi makes a convenient, transportable snack when you slice it in half and eat it out of the skin with a spoon. Kiwifruit increases the antioxidant status of plasma and lymphocytes. Both plasma and lymphocytes are important factor in white blood cells (WBC). Kiwi fruit also have a beneficial effect in reducing the levels of carcinogens absorbed from the diet, by promoting laxation.
  • Rich in Omega-3 Fatty Acid: Extraction of kiwifruit seed oil is undertaken commercially as a source of boutique oil. The oil is rich in unsaturated fatty acids. This makes the oil interesting for nutritional and topical uses; however, it also means that the oil is inherently unstable and prone to rapid oxidation. Kiwi seed oil contains more than 65% omega-3 fatty acid in the a-linolenic acid (ALA) form, providing a vegetable alternative to fish oil.

Side Effects and Warnings

Although the health benefits of kiwifruit have been widely reported, people can be allergic to the fruit due to the protein dissolving enzyme, actinidin, and calcium oxalate crystals. These two chemicals can cause itching and soreness of the mouth.


Q. What is golden kiwi? Is it better than green kiwi?
Golden kiwi is the innovation by the New Zealand scientist known as Zespri. Zespri is identical in shape to the original green kiwi but features a gold color and a lighter, sweeter taste. The overall nutrient composition of the gold kiwi fruit (Actinidia chinensis) is similar to that for kiwis but differs in the levels of vitamin C, chlorophyll, lutein, b-carotene and different types and levels of other carotenoids and anthocyanins. Gold kiwifruit puree enhances the response to ovalbumin by significantly increasing the levels of total immunoglobulins and immunoglobulin G specific for ovalbumin, which means it modulate an antigen specific immune response and provide a new type of functional food ingredient. Golden kiwifruit protects from oxidative stress, ameliorate muscle performance, delay time to muscle fatigue and augment antigen-specific immunity. This makes kiwis useful as a new type of functional food ingredient for sports drinks and others foods targeted at enhancing muscle performance and immune function.

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