Kiwi Berries Nutrition and Benefits

With growing market importance, kiwi berries nutrition has become very popular and is on high demand for its growing consumers. Do you know why?

Here’s a quick rundown of kiwi berries nutrition.


kiwi fruit
Photo by Dan Bucko on Unsplash

Known as Actinidia arguta in science, kiwi belongs to the Actinidia genus as the main representative. It is known highly for its taste and health benefits.

Kiwi berries are small grape-like fruits with edible skin. Its colour is green and is very aromatic. It tastes mostly similar to ripe strawberries or pineapples. So it can be eaten raw or in the form of wine and jam.

This species is very important and interesting as it gives an advantage to horticulture. It has a short vegetation period and can grow in colder climates.

Kiwis and berries were used for the treatment of Aronia in Japan in 1945. Vitamin compounds found in kiwis enhance the blood cells to promote skin health.

Currently, kiwi berries are cultivated commercially in countries like the US, New Zealand, Chile, Australia, France, Switzerland and many European countries.

Health Benefits

wesual click bb57Bps1HYk unsplash
Photo by Wesual Click on Unsplash

Kiwi berries are loaded with nutrients and are considered very healthy. Adequate consumption can reduce the chances of cancer, cardiovascular diseases1 and aging.

Carbohydrates, dietary fiber, protein, potassium, sodium, calcium, and vitamins are the main components that help reduce diseases and make us healthy. The benefits of kiwi berries nutrition are as follows:

1. Boost in Immunity

Kiwi berries are full of Vitamin C and other essential nutrients. Vitamin C is needed for boosting the immune system which helps us fight infectious diseases. Young children, adults and older people can have kiwi berries to boost their immunity.

2. Reduces Blood Pressure

Besides providing a boost to our immune system, kiwi berries also keep a check on our blood pressure.

According to a study, kiwi berries and more bioactive compounds2 can help lower blood pressure more than an apple does. In the long term, this should be helpful in controlling the risk of getting brain strokes3 and heart attacks.

3. Helps to Treat Asthmatic Problems

Since there is a significant amount of antioxidants and Vitamin C present in kiwi berries, it can treat people with asthmatic problems4. There is a positive effect on the lung function of people who consume fresh kiwi berries along with other fruits. It may also help in reducing wheezing in children.

Photo by Sahej Brar on Unsplash

4. Helps with Digestion

Kiwi berries, being a fiber-ready fruit, helps with digestion. It also contains actinidin, which is a proteolytic enzyme which helps with digestion.

5. Likely To Subside Other Health Conditions

Oxidative stress can be very dangerous sometimes and can damage our DNA which can eventually lead to serious health issues.

One should have kiwi berries regularly to reduce oxidative stress5. It can reduce the risk of colon cancer.

6. Reduction in Blood Clots

Kiwi berries help us reduce blood clotting in order to reduce blood pressure. They also contribute to a reduction of fat in a significant amount of blood.

It is said that the effects are similar to doses of aspirin to improve cardiovascular health.

Click here for more about kiwi berries’ nutrition.

Risks Involved

Photo by Markus Spiske on Unsplash

While kiwi berries are safe for a lot of people, few can be allergic to them. Numerous side effects can be noticed and felt while consuming kiwi berries. Some examples are swollen tongue, itchy throat, vomiting, and trouble swallowing. These risks can affect the health benefits of kiwi berries.

The risk of allergy increases if someone is allergic to avocados, figs, hazelnuts, etc.

In a few cases, kiwi berries can really be a threat. It slows down blood clotting and increases bleeding. If you are having any kind of surgery the next week, avoid having kiwi berries.

If you are interested to know about aloe vera juice benefits, then click here.

Kiwi Berries Nutrition – Culinary Uses

  • Kiwi berries can be used for pastries, muffins, smoothies and salads.
  • It can be eaten fresh like grapes.
  • Berry sauce can be used over fresh chicken breast.
  • It can be made to puree for making jams, salads, vinegar, cheesecake, ice cream, yogurt, baked fish, etc.
  • It is excellent for meat marination.
  • It can be used for non-alcoholic juice, wines, and beers.
  • Kiwi berries are perfect as portable snacks because they’re the size of a cherry tomato.


Kiwi berries contain many essential nutrients which are needed for our health. Its scientific name is Actinidia arguta and is full of vitamins, minerals and phenolics.

Given the acceptance in the worldwide scene, there is an increased interest in kiwi berries. Several health-promoting constituents are derived from this fruit.

It contains nearly 20 nutritional components, which helps make it one of the most nutrient fruits. The antioxidants help in the prevention of cardiovascular-related diseases and reduce blood pressure, blood clotting, help with digestion and asthmatic problems.

Click here to read more.


Q. Is it OK to eat kiwi every day?

  • Kiwi fruit is one of the richest sources of Vitamin C, Vitamin K, and Vitamin A and is replete with healthy carotenoids and Omega 3 fatty acids. Everyone should eat at least one kiwi fruit daily owing to its health benefits.

Q. Is Kiwi fruit hot or cold?

  • Kiwi is a cold food because of its cooling nature, making it a summer favorite.

Q. Why is Kiwi good at night?

  • More scientific evidence is needed to determine the effects that kiwis may have in improving sleep. Nevertheless, eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer. Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.


7 Most Popular Fruits Across The Globe & Their Health Benefits
Icy Health
  1. Suksomboon, Naeti, Nalinee Poolsup, and Wei Lin. “Effect of kiwifruit on metabolic health in patients with cardiovascular risk factors: A systematic review and meta-analysis.” Diabetes, metabolic syndrome and obesity: targets and therapy (2019): 171-180. ↩︎
  2. Park, Yong-Seo, et al. “Bioactive compounds and the antioxidant capacity in new kiwi fruit cultivars.” Food chemistry 165 (2014): 354-361. ↩︎
  3. Rasheed, Rimsha Bakhtawar, Shabbir Hussain, and Shahzada Khurram Syed. “Phytochemistry, nutritional and medicianl value of kiwi fruit.” Postepy Biologii Komorki 48.2 (2021): 147-165. ↩︎
  4. Lucas, J. S. A., et al. “Kiwi fruit is a significant allergen and is associated with differing patterns of reactivity in children and adults.” Clinical & Experimental Allergy 34.7 (2004): 1115-1121. ↩︎
  5. Obaid, Qaysar A., K. A. A. AL-Ani, and Rafid J. Kadhum. “Effect of Anti-oxidant Activity of Kiwi Fruit Against Oxidative Stress Induced by Hydrogen Peroxide in Male Mice.” International Journal of Drug Delivery Technology 11.4 (2021): 1412-1416. ↩︎

Last Updated on by laibaarif



Leave a Reply

Your email address will not be published. Required fields are marked *