Kiwi (Green, Fresh) Overview
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.
Why Kiwi (Green, Fresh) Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Kiwi (Green, Fresh) Nutrition Facts
Per 177g (2 medium kiwis)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 108 | — |
| Protein | g | 0% |
| Total Carbohydrates | 26g | 9% |
| Dietary Fiber | 5.3g | 19% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 552mg | % |
| vitaminC | 166.9mg | % |
| vitaminE | 2.6mg | % |
| vitaminK | 60.7mcg | % |
| folate | 44mcg | % |
GI: 50 ()
Key Nutrients in Kiwi (Green, Fresh) for Gut Health
Fiber
5.3gSupports gut health by providing essential fiber
Best Ways to Eat Kiwi (Green, Fresh) for Gut Health
- 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
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Kiwi (Green, Fresh) Health Benefits
- 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
Important Considerations
- Common allergen - may cause oral allergy syndrome
- High oxalate content - limit if prone to kidney stones
- Actinidin may trigger reactions in latex-allergic individuals
- May interact with blood thinners due to vitamin K
Track Your Gut Health Journey
Log Kiwi (Green, Fresh) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Gut Health goals.
