What is a kiwi fruit?

Kiwi fruit are small, plum-sized fruit with fuzzy, brown skin, bright green flesh and small black seeds, golden fleshed fruit are also available, although less common. Botanically, kiwi fruit are classified as berries, produced by woody vines of several of the Actinidia species. Typically, only the flesh is eaten, but the skin is edible and becoming increasingly popular, because it is seen as a nutritional boost.

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Kiwi fruit hanging from a tree

The benefits of kiwi fruit may include:

Rich in protective antioxidants

  1. Useful source of fibre
  2. May support the immune system
  3. May alleviate asthma
  4. May support a healthy blood pressure
  5. May promote cholesterol balance
  6. May aid protein digestion
  7. May promote restful sleep
  8. May support eye health
  9. May alleviate constipation
  10. Low glycaemic index (GI)

Discover our full range of health benefit guides or, check out some of our best kiwi recipes, from our easy vegan tacos, to our delicious super-easy fruit ice cream.

Nutritional profile of kiwi fruit (peeled)

One medium kiwi fruit (80g) provides:

  • 39kcal/166kJ
  • 0.9g protein
  • 0.4g fat
  • 8.5g carbohydrate
  • 8.2g sugars
  • 2.0g fibre
  • 232mg potassium
  • 47mg vitamin C

An 80g serving counts as one of your 5-a-day – discover more about what contributes to your 5-a-day with our handy guide.

Kiwi fruit cut in half

Can you eat kiwi skin?

The thick, fuzziness of the kiwi’s skin may make it appear unappetising but it’s surprisingly good for you. Rich in fibre, which is essential for a healthy gut, the skin is especially rich in vitamins C and E. Like other fruits, the skin and just beneath it, is where most of these antioxidant vitamins can be found, these protective nutrients help shield the cells and tissues of the body from the damage associated with a process called oxidation. An interesting study that examined the nutritional value of SunGold kiwi fruit found that eating the whole fruit, including the skin, increased the intake of fibre, vitamin E and folate levels by 50, 32 and 34% respectively.

Top 11 health benefits

1. Rich in protective antioxidants

Kiwi fruit are rich in nutrients and phytochemicals, which have protective antioxidant properties – these help reduce oxidative damage and as a result may reduce the risk of chronic diseases like heart disease, type 2 diabetes and obesity.

2. Useful source of fibre

Kiwi fruit are rich in both soluble and insoluble fibre, with one kiwi fruit providing about 2.0g per 80g serving. Dietary fibre is important because it not only aids digestion and supports gut health but it helps regulate blood sugar and cholesterol, helps keep us feeling full and may reduce the risk of heart disease, stroke, type 2 diabetes and certain cancers.

3. May support the immune system

Kiwi fruit are exceptionally rich in immune-supportive nutrients including the vitamins C, E, K and folate, as well as carotenoids, fibre and numerous plant chemicals. No surprise then that studies suggest they support the immune system and potentially reduce the incidence and severity of colds and flu-like symptoms in susceptible groups such as older people and children.

4. May alleviate symptoms of asthma

Given their high vitamin C content as well as the other antioxidant nutrients that kiwi provide, eating them regularly, may help alleviate some of the symptoms of asthma.

5. May support healthy blood pressure

Including kiwi fruit as part of a healthy, balanced diet may support the heart and cardiovascular system. This is because kiwi may help to manage blood pressure, thanks in part to a reduction in angiotensin-converting enzyme combined with the contribution of potassium, which helps ease tension in blood vessels and counteracts the effects of sodium.

Porridge topped with kiwi

6. May promote cholesterol balance

Kiwi fruit consumption has been linked to positive effects on blood lipid levels, particularly in individuals with high cholesterol. Studies suggest that two kiwi fruit per day may increase HDL-cholesterol (the so-called "good" cholesterol) whilst potentially decreasing triglycerides and LDL-cholesterol (the "bad" cholesterol). Kiwi fruit may also improve the ratio of total cholesterol to HDL-cholesterol, which is another indicator of heart health.

7. May aid protein digestion

Kiwi fruit contain an enzyme called actinidin, which facilitates the breakdown of protein, helping us more efficiently digest protein-rich foods, like meat and fish. This property also makes kiwi fruit a great ingredient in a recipe where you want to tenderise the meat.

8. May promote restful sleep

If you’re struggling to get a restful night, a couple of kiwi fruit one hour before you head to bed may be the answer. A study reported that kiwi consumption may improve sleep onset, duration and efficiency in adults with self-reported sleep problems.

9. May support eye health

As we age it’s normal for our vision to deteriorate but there are some key nutrients, that may help protect and support eye health. Of particular note are lutein and zeaxanthin – these carotenoids are key for preventing macular degeneration and cataracts. Kiwi fruit are a useful source of both of these carotenoids.

10. May alleviate constipation

It’s thought that the unique combination of soluble and insoluble fibre, protective plant compounds and the enzyme actinidin is especially useful for alleviating digestive discomfort. This unique combination provides digestive benefits, including improvements in digestive transit as well as a reduction in bloating especially for those with constipation-predominant irritable bowel syndrome (IBS) as well as healthy individuals with constipation.

Kiwi fruit are also certified as a low FODMAP food, based on their relatively low levels of fructose and fructans, this makes them suitable for those following a low FODMAP diet.

11. Low on the glycaemic index (GI)

Green fleshed kiwi fruit have a glycaemic value of 39 with yellow-fleshed fruit slightly higher at 48. This puts them in the low GI category (<55). This, combined with their low levels of carbs, makes kiwi fruit a good choice for those with blood sugar management issues as well as for those following a keto diet.

Kiwi Smoothie

Are kiwi fruit safe for everyone?

Kiwi fruit are allergenic and, although symptoms in most susceptible individuals are mild, severe reactions have been reported. If you are allergic to hazelnuts, avocados, figs, pollen or latex, you may experience a cross-reaction to kiwi fruit.

If you are prescribed blood pressure medication or anti-coagulants, be aware that consuming kiwi fruit, regularly in your diet, may enhance their effects.

Overall, are kiwi fruit good for you?

Yes, kiwi fruit offer a host of health benefits, whether you eat the skin or not! From supporting a healthy heart to helping the immune system ward off colds, flu and other illnesses, they may even help you get a restful night’s sleep.

As well as containing fibre to support digestion, they contain an enzyme called actinidin, which may help in digesting protein-rich foods, such as meats. They are an allergenic fruit, so be mindful if you have other allergies.

Speak to your GP or healthcare provider if you’re concerned about allergies or are on relevant prescribed medication.

Get inspired with these delicious kiwi fruit recipes:

Kiwi fruit smoothie
Chargrilled vegetable tacos with smoky salsa
Summer porridge
Frozen fruit sticks with passion fruit & lime drizzle

Read more:

Top 20 healthiest fruits
Top 10 health benefits of bananas
The health benefits of cherries
The health benefits of apples
The health benefits of grapefruit


This article was last reviewed on 21 July 2025 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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