Kiwi: properties, nutritional values, calories

Kiwi: properties, nutritional values, calories

Il Kiwi (Actinidia chinensis) is a fruit plant native to China belonging to the Actinidiaceae family.

Rich in Vitamin C, ha note antioxidant properties e diuretic. Let's find out better.



How many types of kiwifruit are there?

The kiwi plant belongs to the family of Actinidiaceae and to the genus Actinidia. The most common varieties of kiwi are those of green kiwi and yellow kiwi, less known is the red kiwi variety.

Kiwis have a brown skin and what distinguishes one variety from the other is the pulp color which, in fact, varies respectively from green, yellow, red.


Properties of kiwi

The kiwi is rich in vitamin C, minerals e antioxidants, which make it useful for counteracting and preventing some ailments. Let's see what are the properties and benefits of kiwi:

  • Favors the digestion: thanks to the proteolytic enzyme actinidin, it is able to promote the digestion of proteins.
  • Strengthen the immune system: thanks to the high content of vitamin C, it enhances the functions of the immune system and counteracts the development of flu and colds.
  •  Promotes iron absorption: thanks to the presence of vitamin C, it promotes the absorption of iron from plants. For this, it is useful to consume it after meals.
  • Counteracts asthma: rich in vitamin C, promotes lung function and helps fight asthma.
  • Contrasts chronic diseases: thanks to the presence of antioxidants, it reduces oxidative stress and the potential damage caused by free radicals, protecting against chronic diseases, such as cancer and diabetes 2.
  • Reduces cardiovascular risk: thanks to the presence of antioxidants and fibers, it counteracts hypertension and reduces the risk of cardiovascular diseases, such as heart attack or stroke.
  • Promotes intestinal transit: thanks to the high fiber content, kiwi has laxative properties, reducing constipation and irregularity.
  • Reduces the risk of macular degeneration: thanks to the presence of antioxidants such as zeaxanthin and lutein, it reduces the risk of developing macular degeneration and consequent loss of vision.


Calories and nutritional values ​​of kiwifruit

Like most fresh fruit, kiwi is richer in carbohydrates, sugars, fibers and micronutrients, while the kiwifruit proteins and fats are quite low.
In particular, 100 g of kiwifruit provide:

  • 44 kcal
  • 1,2 g protein
  • 0,6 g fat
  • G carbohydrates 9
  • Simple sugars 9 g
  • Fiber 2,2 g
  • Water 84,6 g

In addition, the main vitamins of kiwifruit are vitamin C, vitamin K, vitamin E and folate.


How many kiwis can you eat per day?

A standard portion of fresh fruit is 150 g, equal to about 2 kiwis. The calories of kiwifruit are not many, but, as with all fresh fruit, it is good not to exceed the portions, in order to limit the daily intake of simple sugars.

Kiwi, ally of

Intestine, cardiovascular system, immune system.



No particular contraindications are known for kiwifruit, with the exception of any allergies or disorders related to blood clotting.

Kiwifruit is a laxative food: find out about others and when to take them


Curiosities about kiwifruit

Kiwi is a food rich in vitamin C: it contains much more vitamin C than lemon juice and a single serving of 100 g or 150 g is able to satisfy the daily requirement of vitamin C of women and men, respectively.


A recipe with kiwi

The kiwi, for his sweet flavor and its soft texture, it is very versatile:

  • It can be eaten fresh inside a bowl of yogurt and almonds.
  • Could be smoothie with vegetable milk to make a fresh and tasty drink. 
  • It can be reduced to a pulp with a fork and spread on wholemeal rusks with 100% peanut cream.
  • Can be used for preparation of cakes or tarts.

More articles on kiwifruit


Bibliography and sources

Consumption of fresh fruit rich in vitamin C and wheezing symptoms in children, British Medical Journal

Actinidin enhances gastric protein digestion as assessed using an in vitro gastric digestion model, Journal of Agricultural and Food Chemistry

Kiwifruit protects against oxidative DNA damage in human cells and in vitro, Nutrition and cancer

The effect of kiwifruit consumption on blood pressure in subjects with moderately elevated blood pressure: a randomized, controlled study, Blood Pressure

Prospective Study of Intake of Fruits, Vegetables, Vitamins, and Carotenoidsand Risk of Age-Related Maculopathy, Epidemiology

Food composition database for epidemiological studies in the country, European Oncological Institute


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