Kiwi

Actinidia deliciosa

Clinical Encyclopedia

Kiwi is a nutrient-dense fruit known for its vibrant green color and unique sweet-tart flavor. It is rich in vitamins, particularly vitamin C, and provides a good source of dietary fiber.

Scientific NameActinidia deliciosa

Region of OriginChina

Popular Comparisons:

Kiwi VS Acerola Kiwi VS American Black Elderberry Kiwi VS American Bladdernut Kiwi VS American Elderberry Kiwi VS American Hackberry Kiwi VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories61 kcal

Water

83%

Fiber3g

Total16.3g

Protein

1.1g(7%)

Fats

0.5g(3%)

Carbohydrates

14.7g(90%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)

Minerals (DV%)

Health Benefits

✓High in vitamin C, kiwi supports immune function and skin health, acting as a powerful antioxidant.

✓The fiber content in kiwi aids digestion and promotes gut health, potentially reducing the risk of constipation.

✓Kiwi contains actinidin, an enzyme that may help in protein digestion, making it beneficial for those with digestive issues.

✓Rich in potassium, kiwi can help regulate blood pressure and support cardiovascular health.

Possible Risks & Side Effects

!Individuals with a known allergy to kiwi should avoid consuming it, as it can cause allergic reactions.

!Excessive consumption may lead to digestive discomfort due to its high fiber content.

How to Prepare & Consume

Kiwi can be eaten raw, with the skin on for added fiber, or added to smoothies, salads, and desserts for a refreshing flavor.

Smart Selection & Storage

How to Select

Look for firm specimens with vibrant, uniform color and no soft spots or bruising.

How to Store

Store in a cool, dry place away from direct sunlight. Refrigerate only when necessary to maximize longevity.

Myths vs Realities

MythCooking destroys 100% of the beneficial clinical properties of this food.+

RealityMyth. While intense heat can degrade certain heat-sensitive vitamins (like Vitamin C), moderate cooking often activates other key antioxidants and makes dietary fibers far easier to digest.

MythEating this food late at night causes immediate weight gain.+

RealityMyth. Fat accumulation is governed by net daily caloric surplus, not clock time. Your metabolic rate remains active at night; total daily portion size is what matters.

MythThis superfood can cure diseases single-handedly in a miraculous way.+

RealityMyth. No single food has magical curative properties in isolation. Its real clinical utility is unlocked through consistent consumption within an overall balanced, whole-food diet.