In short: Yes, kiwi is healthy: a green kiwi contains about 85 mg of vitamin C per 100 g, so considerably more than an orange with around 50 mg, plus fibre, potassium and folate at only about 55 kcal per 100 g. The enzyme actinidin can support protein digestion. If you are allergic to birch pollen or latex, you should be careful with kiwi. As of: October 2026.
Small, green and tart: the kiwi is among the most vitamin-rich fruits in the supermarket. Here are the most important facts without exaggeration.
How healthy is kiwi?
Very healthy as part of a varied diet. Kiwi provides lots of vitamin C, vitamin K, folate, potassium and fibre, but contains only moderate amounts of sugar.
Two kiwis a day already largely cover the daily vitamin C requirement for adults (the DGE gives around 95 mg for women and 110 mg for men). You can read more on the functions and sources of the vitamin in our article on the effects of vitamin C.
How much vitamin C is in a kiwi?
A green kiwi has on average about 85 mg of vitamin C per 100 g, a gold kiwi with yellow flesh often even more. Values vary depending on variety, ripeness and storage.
| Food (per 100 g) | Vitamin C (approx.) |
|---|---|
| Kiwi, green | 80 to 90 mg |
| Kiwi, gold | 100 to 120 mg |
| Orange | approx. 50 mg |
| Strawberry | approx. 60 mg |
| Red pepper | approx. 120 to 140 mg |
So kiwi is above the orange but is beaten by red pepper. We introduce the orange with potassium and vitamin C in Are oranges healthy? . One kiwi a day is no protective shield against colds; vitamin C is only one building block of many. You'll find more everyday tips in Strengthening the immune system and staying healthy.
What nutritional values does kiwi have?
Rounded guide values per 100 g of flesh of green kiwi:
| Nutrient | per 100 g |
|---|---|
| Energy | approx. 55 kcal |
| Carbohydrates | approx. 11 g |
| of which sugar | approx. 9 g |
| Fibre | approx. 2 to 3 g |
| Protein | approx. 1 g |
| Fat | approx. 0.5 g |
| Potassium | approx. 300 mg |
| Vitamin K | approx. 40 µg |
| Folate | approx. 25 µg |
A medium kiwi weighs about 70 to 80 g without skin and therefore has around 40 to 45 kcal.
Gold kiwis taste milder and sweeter, have slightly more vitamin C and less acidity. Green kiwis are tarter and tend to contain more fibre. Neither variety is clearly superior for your health; just take the one you like better and eat regularly.
Does kiwi help digestion?
Possibly yes. Kiwi contains fibre and the protein-splitting enzyme actinidin. Individual studies suggest that regularly eaten kiwis can improve stool frequency with constipation; the evidence is limited, though.
If you want to get your digestion going in general, you'll find practical measures in our guide Stimulate digestion. With persistent complaints, blood in the stool or severe pain, please have this checked by a doctor.
- Start with one kiwi a day and increase to two if needed.
- Drink enough with it so that fibre can work well (more on that in Fibre: why eat a high-fibre diet).
Can you eat kiwi with the skin?
Yes, the skin of the kiwi is edible and contains additional fibre and polyphenols. It works especially well with gold kiwis with smooth skin and with mini kiwis (kiwi berries).
Many people don't like the hairy skin of the green kiwi. Wash the fruit thoroughly, rub off the fuzz with a cloth or slice the kiwi and spoon out the flesh like an egg. If you react allergically or feel tingling in the mouth, better peel it. Regarding pesticide residues too, it's worth a look at the label: organic fruit is the option here if you want to eat the skin. For children and when trying it for the first time, the peeled fruit is usually the better choice.
Who should be careful with kiwi?
Kiwi is among the more common triggers of food allergies, especially in people with birch pollen or latex allergy (cross-allergy).
- Typical signs: Tingling, burning or swelling of the lips, mouth and throat, and with a strong reaction also shortness of breath. Then get medical help immediately.
- Blood thinners: Kiwi contains vitamin K. With warfarin, consistent amounts are important; please talk to your doctor.
- Kidney disease: Watch potassium intake and clarify with a doctor.
- Sensitive mouth or reflux: The acidity can irritate. Then eat kiwi with a meal.
What is the best way to eat kiwi?
Best fresh and ripe, because heat and long storage reduce the vitamin C content. Ripe kiwis yield to light pressure. If you want kiwis to ripen faster, put the fruit in a paper bag with an apple.
- Plain: halve and spoon out.
- In muesli or porridge: in slices or cubes.
- In a smoothie: with banana, spinach and apple for a fresh green variant.
- As juice: Kiwi is often combined with other fruits; you can get to know examples of cold-pressed juices with the Sample set Juices .
- Marinating meat: The actinidin makes meat tender. Leave it to act briefly, otherwise it gets mushy.
A note on dairy products: actinidin breaks down protein, so yoghurt with fresh kiwi turns bitter and runny after a while. Mix shortly beforehand or use cooked kiwi. Store unripe kiwis at room temperature, ripe ones in the fridge (up to about a week).
Matching from frank.
If you also want to drink your fruit and vegetables now and then, take a look at our Juice collection. There you'll find cold-pressed juices; the exact ingredients are listed with each product.
You might also be interested in
- Are oranges healthy? 5 facts on vitamin C, potassium and orange juice
- Fibre - why eat a high-fibre diet
- Strengthen your immune system & stay healthy: 5 simple tips
Frequently asked questions about kiwi
How many kiwis a day are healthy?
One to two kiwis a day is a good amount for most people. That covers most of the vitamin C requirement.
Is kiwi good for losing weight?
Kiwi has only about 55 kcal per 100 g and provides fibre. The fruit therefore fits well into a calorie-conscious diet but doesn't replace an overall strategy.
Can you eat kiwi in the evening?
Yes, there's nothing against it. Because of the acidity, some people tolerate kiwi less well late in the evening; then eat kiwi earlier.
Why does my mouth burn after kiwi?
This is often due to fruit acids and the enzyme actinidin, which slightly irritates the oral mucosa. If the burning persists or lips or throat swell, it can be an allergy and should be clarified by a doctor.
Is kiwi suitable for children?
Yes, usually from the age of introducing solids, in small, soft pieces. If there are allergies in the family, talk to the paediatrician first.
Note: This article is for general information and does not replace medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.
