KiwifruitFruit
58
kcal / 100g
81
kcal / 1 RACC
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 58kcal | — |
| Protein | 1.06g | 2% |
| Total lipid (fat) | 0.44g | 1% |
| Carbohydrate, by difference | 14g | 5% |
| Fiber, total dietary | 3g | 11% |
| Sodium, Na | 5mg | 0% |
Vitamins & Minerals
Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →
Vitamin C contributes to normal collagen formation for the normal function of bones EU register →
Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →
Vitamin C contributes to normal collagen formation for the normal function of gums EU register →
Vitamin C contributes to normal collagen formation for the normal function of skin EU register →
Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →
Vitamin C contributes to normal energy-yielding metabolism EU register →
Vitamin C contributes to normal functioning of the nervous system EU register →
Vitamin C contributes to normal psychological function EU register →
Vitamin C contributes to the normal function of the immune system EU register →
Vitamin C contributes to the reduction of tiredness and fatigue EU register →
Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →
Vitamin C increases iron absorption EU register →
Vitamin K contributes to normal blood clotting EU register →
Vitamin K contributes to the maintenance of normal bones EU register →
Diet Compatibility
- VeganYes
Yes — Kiwifruit is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Kiwifruit is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Kiwifruit is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Kiwifruit is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Kiwifruit is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Kiwifruit is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Kiwifruit is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Kiwifruit is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Kiwifruit is not keto-friendly (11 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Kiwifruit is low-carb (11 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Kiwifruit is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Kiwifruit is not high in protein (1.06 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Kiwifruit is low-fat (0.44 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Kiwifruit is not low-calorie (58 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Monash University certifies 150g (about 2 small peeled kiwifruit) as a low-FODMAP serving, for both green and gold varieties.
FODMAP Friendly's own lab testing found a higher ceiling — up to 375g of green kiwifruit or 300g of gold before it turns high-FODMAP. [5]Kiwifruit is rated a high cross-reactivity food for latex allergy, in the same category as avocado, banana, and chestnut, per the Allergy & Asthma Network.
Anyone with a diagnosed latex allergy should assume kiwifruit is a likely trigger too. [6]
Health Benefits
In a randomized controlled trial, eating two green kiwifruit daily increased complete spontaneous bowel movements by about 1.53 per week in people with functional constipation.
The same routine improved bowel movements by about 1.73 per week in people with IBS with constipation — both statistically significant results. [1]A pooled analysis across 5 standardized trials found habitual green kiwifruit consumption reduced abdominal pain scores by about 0.85 points on the Gastrointestinal Symptom Rating Scale (GSRS).
Indigestion scores dropped by a smaller amount, about 0.33 points, in the same pooled analysis. [2]Green kiwifruit has a glycemic index of 39 and gold kiwifruit 48 — both fall in the low category (under 55).
That means kiwifruit produces a gentler blood sugar response than many higher-GI fruits, per research published in the European Journal of Nutrition. [3]
Storage & Buying Tips
Store kiwifruit at 0°C (32°F) and 90-95% relative humidity for the longest shelf life, per UC Davis's postharvest research center.
Keep unripe kiwifruit away from apples, bananas, and other ethylene-producing produce — as little as 5-10 parts per billion of ethylene is enough to trigger softening.
Commercial handlers use controlled-atmosphere storage (1-2% oxygen) to extend shelf life further, and can deliberately speed ripening with 100 ppm ethylene over about 12 hours. [4]
Frequently Asked Questions
Can you eat the fuzzy skin on kiwifruit?
Yes — kiwi skin is edible, including the fuzzy skin on green varieties.
Eating the whole fruit skin-on raises fiber by about 50%, folate by about 32%, and vitamin E by about 34% compared to peeling it, plus extra antioxidants along the way.
Around 30% of a SunGold kiwi's total antioxidant content lives in the skin alone.
If the fuzz bothers you, smooth gold and SunGold cultivars are an easier place to start, or rub green kiwi with a towel or vegetable brush to knock the fuzz off. [7]
Is it safe to eat kiwifruit every day?
For most people, yes. Clinical trials have had participants eating 2-3 kiwifruit daily for 4-8 weeks — some pregnancy-related guidance extends that to 3 months — without serious side effects, aside from occasional mild bloating.
The exceptions are people with a kiwi, latex, or birch-pollen allergy, and anyone with a history of calcium oxalate kidney stones, who may want to eat less given the fruit's oxalate content. [1]
What are the symptoms of kiwi allergy / oral allergy syndrome?
Kiwi reactions actually come from two different mechanisms, and they're often mixed up even though they call for different handling.
The more common one is pollen food syndrome — people sensitized to birch pollen get mild, short-lived mouth or throat tingling after eating raw kiwi.
Some of them tolerate kiwi cooked or canned instead, since heat breaks down the trigger proteins.
The less common one is a true kiwi allergy, more frequent in children, driven by the fruit's own proteins like actinidin (Act d 1).
It can cause hives, swelling, or gut symptoms, and rarely anaphylaxis — cooking doesn't reliably make this type safer. [8]
Can pregnant women safely eat kiwifruit?
Yes — kiwifruit is considered safe and beneficial during pregnancy, as long as there's no kiwi or latex allergy.
One kiwifruit provides roughly 17mcg folate, 64mg vitamin C, and 2g fiber, useful amounts that can ease pregnancy-related constipation and support iron absorption.
It's also relatively low in sugar with a low glycemic index, so it's gentler on blood sugar than many other fruit choices. [9]
Why does kiwifruit sometimes make your tongue or mouth tingle or burn?
Two different things can cause this. It might be a mild allergic reaction — oral allergy or pollen food syndrome, common in people with a birch pollen allergy.
Or it could be plain irritation: kiwifruit contains calcium oxalate crystals and the enzyme actinidin, both concentrated near the skin, which can sting sensitive mouths regardless of allergy status.
If it's the allergy type, cooked or canned kiwi is sometimes easier to tolerate since heat breaks down the trigger proteins. [7]
Found in these products
None of the products in our database currently contain Kiwifruit.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Kiwifruit, green, raw” (Foundation, fdcId 327046), updated 2026-08-27.
Research reviewed 2026-08-27.
- Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort-Results of an International Multicenter Randomized Controlled Trial - PubMed (2023-05-31)
- Bayer et al., Advances in Nutrition (2022-03-09)
- Richardson et al., European Journal of Nutrition (2018-02-21)
- Kiwifruit | Postharvest Research and Extension Center
- FODMAP Everyday — Kiwi (2017-05-23)
- Latex Allergy and Foods (2020-04-29)
- Healthline Media — Can You Eat Kiwi Skin? (2018-04-11)
- Kiwifruit Allergy (2026-02-04)
- Healthline Media — What Are the Benefits of Eating Kiwi Fruit During Pregnancy? (2022-09-16)