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 Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
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 Heart Health
Fiber
5.3gSupports heart health by providing essential fiber
Potassium
552mgSupports heart health by providing essential potassium
Best Ways to Eat Kiwi (Green, Fresh) for Heart 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:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
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
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