Kiwi Benefits & Nutrition
Kiwi benefits: nutrition per 100 g (61 kcal, 3 g fibre), how much to eat a day, who should be careful and the best season in India. Also called Kiwifruit.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Kiwifruit · Fruits
- 61 kcalenergy
- 1.1 gprotein
- 3 gfibre
- Oct–Dec (Arunachal, Himachal); imported year-roundbest season in India
Per 100 g (green, raw) 🟢 In season now
Health benefits of kiwi
- Very high in vitamin C.
- Two kiwis a day have been shown in trials to help with regular bowel movements.
- Is a source of vitamin K and fibre.
- Contains actinidin, an enzyme that may help digest protein.
How to eat it
Halve and scoop, or slice into fruit bowls. The skin is edible if washed.
How much a day: 1–2 kiwis.
Who should be careful
- Kiwi is a common fruit allergen, especially in children and people with latex allergy.
- Its high vitamin K content matters if you take warfarin — keep your intake steady.
Best season in India
Oct–Dec (Arunachal, Himachal); imported year-round. See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of kiwi?
Very high in vitamin C. Two kiwis a day have been shown in trials to help with regular bowel movements. Is a source of vitamin K and fibre.
How much kiwi can I have a day?
1–2 kiwis. Halve and scoop, or slice into fruit bowls. The skin is edible if washed.
Who should be careful with kiwi?
Kiwi is a common fruit allergen, especially in children and people with latex allergy. Its high vitamin K content matters if you take warfarin — keep your intake steady.
When is kiwi in season in India?
Oct–Dec (Arunachal, Himachal); imported year-round.
More fruits
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