What is Kiwi (Green, Fresh)?
Kiwi is a nutritional superstar providing more vitamin C than oranges, exceptional vitamin K, and unique digestive enzymes called actinidin. This fuzzy fruit supports immune function, heart health, and digestion while providing powerful antioxidants. Kiwi consumption has been linked to improved sleep quality in studies.
Key Highlights
- Higher vitamin C than oranges (278% DV per 2 kiwis)
- Excellent vitamin K source (72% DV) for bones and blood
- Contains actinidin enzyme aiding protein digestion
- High in fiber (5g per 2 kiwis) for gut health
- Rich in antioxidants including vitamin E
- May improve sleep quality and duration
- Supports immune function with exceptional vitamin C
- May reduce blood pressure and clotting risk
Kiwi (Green, Fresh) Nutrition Facts
Nutrition values per 177 g (177g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 108 | - |
| Total Fat | 0g | 0% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 26g | 9% |
| Dietary Fiber | 5.3g | 19% |
| Sugars | 0g | - |
| Protein | 0g | 0% |
| Vitamins | ||
| Vitamin C | 166.9mg | 0% |
| Vitamin E | 2.6mg | 0% |
| Vitamin K | 60.7mcg | 0% |
| Folate | 44mcg | 0% |
| Minerals | ||
| Potassium | 552mg | 0% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Kiwi (Green, Fresh)
Higher vitamin C than oranges (278% DV per 2 kiwis)
Higher vitamin C than oranges (278% DV per 2 kiwis)
Excellent vitamin K source (72% DV) for bones and blood
Excellent vitamin K source (72% DV) for bones and blood
Contains actinidin enzyme aiding protein digestion
Contains actinidin enzyme aiding protein digestion
High in fiber (5g per 2 kiwis) for gut health
High in fiber (5g per 2 kiwis) for gut health
Rich in antioxidants including vitamin E
Rich in antioxidants including vitamin E
May improve sleep quality and duration
May improve sleep quality and duration
Supports immune function with exceptional vitamin C
Supports immune function with exceptional vitamin C
May reduce blood pressure and clotting risk
May reduce blood pressure and clotting risk
Kiwi (Green, Fresh) for Your Health Goals
Discover how Kiwi (Green, Fresh) can support your specific nutrition and health goals:
Kiwi (Green, Fresh) for Immune Health
Higher vitamin C than oranges - exceptional immune support
Relevance: 9.6/10Kiwi (Green, Fresh) for Gut Health
Actinidin enzyme and fiber support digestive health
Relevance: 8.9/10Kiwi (Green, Fresh) for Recovery
Vitamin C critical for tissue repair and recovery
Relevance: 8.4/10Kiwi (Green, Fresh) for Heart Health
May reduce blood pressure and improve lipid profile
Relevance: 8.1/10Kiwi (Green, Fresh) for Skin Health
Exceptional vitamin C supports collagen and skin health
Relevance: 7.7/10Kiwi (Green, Fresh) for Anti Aging
Powerful antioxidants combat cellular aging
Relevance: 7.3/10Kiwi (Green, Fresh) for Health Conditions
See how Kiwi (Green, Fresh) fits into eating patterns for specific health conditions:
Kiwi (Green, Fresh) for Acid Reflux
Kiwi (Green, Fresh) can be part of a balanced diet for Acid Reflux.
NeutralKiwi (Green, Fresh) for Anxiety
Kiwi (Green, Fresh) can be part of a balanced diet for Anxiety.
NeutralKiwi (Green, Fresh) for Chronic Fatigue
Kiwi (Green, Fresh) can be part of a balanced diet for Chronic Fatigue.
NeutralKiwi (Green, Fresh) for Chronic Inflammation
Kiwi (Green, Fresh) contains nutrients that can help manage Chronic Inflammation.
RecommendedKiwi (Green, Fresh) for High Blood Pressure
Kiwi (Green, Fresh) contains nutrients that can help manage High Blood Pressure.
RecommendedKiwi (Green, Fresh) for High Cholesterol
Kiwi (Green, Fresh) contains nutrients that can help manage High Cholesterol.
RecommendedKiwi (Green, Fresh) for Histamine Intolerance
Kiwi (Green, Fresh) can be part of a balanced diet for Histamine Intolerance.
NeutralKiwi (Green, Fresh) for Insulin Resistance
Kiwi (Green, Fresh) can be part of a balanced diet for Insulin Resistance.
NeutralKiwi (Green, Fresh) for Iron Deficiency
Kiwi (Green, Fresh) can be part of a balanced diet for Iron Deficiency.
NeutralKiwi (Green, Fresh) for Irritable Bowel Syndrome
Kiwi (Green, Fresh) contains nutrients that can help manage Irritable Bowel Syndrome.
RecommendedKiwi (Green, Fresh) for Muscle Cramps
Kiwi (Green, Fresh) can be part of a balanced diet for Muscle Cramps.
NeutralKiwi (Green, Fresh) for Osteoporosis
Kiwi (Green, Fresh) can be part of a balanced diet for Osteoporosis.
NeutralKiwi (Green, Fresh) for Type 2 Diabetes
Kiwi (Green, Fresh) can be part of a balanced diet for Type 2 Diabetes.
NeutralCompare Kiwi (Green, Fresh) with Other Foods
Side-by-side nutrition comparisons to help you choose:
How to Select & Store Kiwi (Green, Fresh)
🏠 Storage Tips
- Ripen at room temperature until slightly soft
- Refrigerate ripe kiwis for 1-2 weeks
- Store away from ethylene-producing fruits unless you want to speed ripening
- Kiwis continue ripening after harvest
Best Ways to Eat Kiwi (Green, Fresh)
Quick Recipe Ideas
- Eat with skin on for maximum fiber (wash well)
- Cut in half and scoop with spoon
- Add to smoothies for vitamin C boost
- Slice for fruit salads or yogurt topping
- Make kiwi salsa for fish
- Freeze for healthy popsicles
Track Kiwi (Green, Fresh) in Your Diet
Use Nutrivio to log Kiwi (Green, Fresh) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
