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Kiwi Fruit - Health and Nutritional Benefits

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

Kiwi Fruit

Latin Name : Actinidia chinensis and Actinidia deliciosa

Common Name: Chinese gooseberry, Ichang gooseberry, monkey peach, sheep peach, Macaque peach.

The kiwi fruit is native to China, and not New Zealand, as the name would probably suggest, and though now it is naturalized in New Zealand due to the seeds being carried by missionaries to that country in the early twentieth century.Today kiwi is grown all over the world.

Kiwi is the national fruit of China.

About The Kiwi Plant

The Kiwi plant is a semi-tropical deciduous and large woody wine. The vine bears numerous oval-shaped greenish-brown skin coloured fruits that have fuzzy skin as well as smooth skins. These fruits are the size of a large hen's eggs.

The flesh of the kiwi fruit is soft and juicy and translucent with a luscious bright green colour in which are concentrically embedded tiny and black edible seeds. The fruit's texture is somewhat similar to a strawberry's while the taste is sweet with a hint of sourness.

The fruit is ripe when it yields to slight pressure. The kiwi plant reaches its full production potential when the plant is about 8 to 12 years old.

Varieties Of The Kiwi Fruit

The Kiwi fruit is available in 2 varieties, both with a fuzzy skin as well as with smooth skin texture.

The species Actinidia deliciosa has a fuzzy brown skin and bright green flesh and is known as the Fuzzy Kiwi fruit.

The species Actinidia chinensis has a smooth brown skin and the flesh colour is from light green to a deep yellow. This variety is sweeter than the fuzzy one. This variety is known as the Golden Kiwi fruit.

Uses Of Kiwi Fruit

The Kiwi fruit can be eaten as it is or used in salads and meat dishes, in pies and puddings, as cake filling and decorations and in ice cream. The fruits are also used in bread and other beverages. Jams and jellies are also made from slightly under-ripe fruits.

Kiwi fruit also acts to tenderize the meat and slices of the fruit are either placed on the meat for about 10 minutes or the flesh of the fruit can be rubbed on the meat.

Raw kiwi is rich in protein-digesting enzyme actinidin. It is this enzyme that makes the use of kiwifruit unsuitable in desserts that are prepared by making use of dairy products. The enzyme dissolves the proteins making the dessert liquid-like inconsistency and prevents its solidification.

Kiwi Milkshake - The Immunity Boosting Drink

Nutrients In Kiwi Fruit

  • Rich source of dietary fibre provides about 8% of the daily requirement per 100 grams.
  • Excellent levels of Vitamin C and provides about 154% of the daily value per 100 grams.
  • Very good levels of Vitamins K and E and the phytonutrients, beta carotene, lutein and zeaxanthin.
  • Excellent source of omega-3 fatty acids.
  • Good levels of the minerals potassium, copper, folates, manganese, magnesium iron and calcium.
  • Contains some levels of B complex vitamins niacin, riboflavin, thiamine and Vitamin A.
  • Free of sodium and cholesterol.

Nutritional Value/Nutrients In Kiwi Fruit

Kiwi fruit or Chinese gooseberry (Actinidia chinensis) 

Fresh, Nutrient value per 100 g


(Source: USDA National Nutrient data base)



Nutrient Value

Percentage of RDA


61 Kcal



14.66 g



1 g


Total Fat

0.52 g



0 mg


Dietary Fiber

3 g






25 mcg



0.341 mg



0.025 mg



0.027 mg


Vitamin A

87 IU


Vitamin C

92.7 mg


Vitamin E

1.46 mg


Vitamin K

40.3 mcg





3 mg



312 mg





34 mg



0.130 mg



0.31 mg



17 mg



0.098 mg



0.14 mg





52 mcg



0 mcg



122 mcg


Health Benefits Of Kiwi Fruit

The Chinese used Kiwi fruit as a health tonic in ancient times to be given to women after childbirth as well as to children to boost their body immunity.

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Some of the health benefits of the Kiwi fruit are :

  • The antioxidants like carotenes and other phytonutrients in Kiwi protect against age-related macular degeneration.
  • The excellent Vitamin C levels ensure the development of high resistance to disease-causing agents as well as scavenge free radicals thus reducing inflammation in conditions like osteoarthritis, rheumatoid arthritis and asthma. Vitamin C reduced wheezing, shortness of breath and coughing in children when they consumed 5-7 serving of the fruit a week as per a study in Italy.
  • The phytonutrients like the flavonoids and carotenoids help protect the DNA in human cells from free radical damage.
  • The good fibre levels ensure the reduction of cholesterol levels, control blood sugar levels and remove toxins from the colon thus reducing the risk of colon cancer.
  • The Vitamin C, potassium and polyphenols in Kiwi protect the blood vessels and the heart by reducing triglycerides in the blood and lower risk of blood clots.
  • The omega-3 fatty acids also reduce the risk of heart disease, stroke, and development of autism, ADHD and other such disorders in children.
  • Vitamin K increases the bone mass and bone strength, and also limits the neuronal damage in the brain of those affected by Alzheimer's. Magnesium and calcium also improve bone strength.
  • The potassium regulates heart rate and blood pressure.
  • Kiwi consumption improved sleep quality in adults having sleep problems.
  • Kiwi fruits are a natural digestive as they contain the protein-digesting enzyme, actinidin.
  • Kiwi maintains the alkalinity of the digestive tract as it a very alkaline fruit.


The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.



Some Of My Other Hubs On Healthy Foods

Kiwifruit Smoothie

How to Choose and Store Kiwi Fruit

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly


Dianna Mendez on September 06, 2014:

I am going to try it as a tenderizer next time I make a good steak. I love kiwi just as a snack. Thank you for sharing on this wonderful fruit.

Nick Deal from Earth on September 04, 2014:

I really like kiwi and I absolutely love golden kiwi. Golden kiwi have such a tropical flavor and soft texture.

Kathryn from Windsor, Connecticut on September 04, 2014:

Seeing this on my feed to day reminds me that I have kiwis in my fridge that need to be eaten soon.

I have already visited this page in the past, but have missed seeing your posts here lately. Have a great day!

~ Kathryn

Audrey Howitt from California on September 04, 2014:

One of my favorites of your Rajan!

Paula Atwell from Cleveland, OH on September 02, 2014:

I have to admit that kiwis are not my favorite, and I wouldn't want a kiwi drink, but I like them in combination with other fruits. This really gave me a lot of information that I didn't know before.

Suzette Walker from Taos, NM on October 07, 2013:

I enjoyed reading this as I enjoy eating kiwi and add it to my diet whenever I can. There are great health benefits to this green fruit and I learned even more reading this. I now know what a chinese gooseberry is. I had heard of the chinese goosberry before, but didn't know it was the kiwi. So interesting and informative!

Thelma Alberts from Germany on October 07, 2013:

I love eating kiwis. It´s good especially when I have colds at wintertime. Thanks for sharing the health informations Rajan. Voted this up, shared and pinned.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 11, 2013:

Sweetie, the average cost of kiwi works out to about Rs 30 a piece. Expensive, no doubt.

Thanks for reading and sharing.

sweetie1 from India on September 10, 2013:

Rajan I love eating Kiwi Fruit. Though recently in More Mega mart, its cost have gone up a lot. it was usually 20 Rs a piece but last time it was about 40 so I had to give it a miss. Shared and voted up.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 21, 2013:

Thanks, Paul for all the votes and shares.

Paul Richard Kuehn from Udorn City, Thailand on July 21, 2013:


This is another very interesting and useful hub on a fruit which I haven't had much lately. While in the States, I used to often buy kiwis in the stores. I never realized that the kiwi was China's national fruit. I always thought it was only from New Zealand. I'll have to buy more kiwi here in Thailand considering that it has so many health benefits. Voted up and sharing. Also Pinning and Tweeting.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 11, 2013:

Thanks for the read and share, livingsta.

livingsta from United Kingdom on July 11, 2013:

I like Kiwi fruits, their sweet and sour distinct taste is awesome. Thank you for sharing the uses. Very useful and informative hub as always Rajan.

Voted up and sharing!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 04, 2013:

Thanks, Glimmer. Glad you like the fruit and appreciate the information.

Claudia Porter on July 03, 2013:

I love kiwi fruit rajan and it's nice to know of all of the health benefits. That smoothie looks delicious.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 27, 2013:

young hopes, if you have a reliance fresh store or an Easyday store in your city you may find it there. Thanks for reading and sharing.

Shadaan Alam from India on June 27, 2013:

i have never tasted it, in my city in fact i have never seen it even, may be in Delhi it's there for sure but thanks for this interesting hub, shared

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 26, 2013:

@Nancy-thanks for reading.

@moonlake-thanks for reading and sharing.

@azrestoexp-glad you have the info mow. Thanks for stopping by.

@MsDora-kiwi is expensive in our country too. Costs about half a dollar each.

@Shyron-thanks for all the votes and sharing.

@Indian Chef- glad you have been motivated to use it more. Though it is expensive here.

Indian Chef from New Delhi India on June 26, 2013:

Kiwi fruit is now easily available in Delhi. Though I didn't like its taste much but after reading your hub i am sure to add it to my diet. Voting it up and sharing on hubpages.

Shyron E Shenko from Texas on June 24, 2013:

Rajan, useful, beautiful, awesome and interesting, pinned, shared.

Dora Weithers from The Caribbean on June 24, 2013:

Thanks for another beneficial article. I like the kiwi fruit but cannot afford to purchase it in the Caribbean. Having read your hub, I'm anxious to return to the US where I can have some. Thanks for the education.

Arizona's Restoration Experts, LLC on June 24, 2013:

Great hub. Lots of interesting info here. I love kiwi but knew nothing about it, now I do. Thanks! Voted up.

moonlake from America on June 24, 2013:

The kiwi smoothie looks so good. Kiwi is delicious and I love it. Great hub voted up and shared.

Nancy Owens from USA on June 24, 2013:

I didn't know Kiwis grew on trees!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 24, 2013:

@Peggy-kiwi is one of the most nutrient rich fruits. Good to know you enjoy this fruit. Thanks for the vote and sharing.

@Rose-thanks for stopping by.

@Angelo-it is a delicious fruit no doubt and very healthy too. It is good to see you and I appreciate your sharing this hub.

@Vicki-it is difficult containing oneself from overeating this fruit. I'm glad you like this info. Thanks.


@Rasma-thanks for reading and sharing.

@Elias-thanks for stopping by.

Elias Zanetti from Athens, Greece on June 24, 2013:

Delicious fruit that you can use in so many ways. Thanks for providing these detailed nutritional information.

Gypsy Rose Lee from Daytona Beach, Florida on June 24, 2013:

Voted up. Another great hub with great information. I just love kiwis. Passing this on.

Healing Herbalist from The Hamlet of Effingham on June 24, 2013:

Love kiwi! I use it a lot in my smoothies and in fruit salads. Thanks for sharing all the information.

Vickiw on June 24, 2013:

I love kiwi fruit, and have enjoyed it since I can remember. Sometimes it comes on sale with a special little green spoon for scooping the delicious flesh out! Yum! No other taste like it, and best of all, even though it is so delicious you can eat lots of them and they are so good for your health! Great, well researched Hub, and I love your delicious pictures too!

Angelo52 on June 24, 2013:

One of my favorite fruits when in season. Great tasting. Did not know about all these health benefits, just ate them because they tasted so good. Another great food article Rajan.

Thumbs up and sharing.

rose-the planner from Toronto, Ontario-Canada on June 23, 2013:

Another excellent and informative article! It is incredible how many benefits the kiwi fruit contains. Thanks for sharing. (Voted Up) -Rose

Peggy Woods from Houston, Texas on June 23, 2013:

We really enjoy eating kiwi fruit and it is nice knowing all of the health benefits associated with doing so. Up votes, pinning and happy to share.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 23, 2013:

@Margaret-thanks for the visit, votes and sharing. I hope you try making the smoothie

@Peachpurple-thanks and glad to have cleared some misconceptions.

@Sandra-thanks and feels good to be appreciated. Thanks for sharing the info.

@Matt-thanks and I feel rewarded with such compliments from you.

@Bill-thank you. I'm sure you'll love and appreciate this wonderful fruit.

@Devika-thanks and glad to know you eat this fruit.

@Kathryn-thanks for such appreciative comments.

@Harsha-thank you.

@Kashmir-good to learn you like kiwis. Thanks.

@Carol-thanks for reading and sharing.

carol stanley from Arizona on June 23, 2013:

We love kiwi fruit and buy it whenever it is in season ....Very tasty..Thanks for sharing all this great information ..will vote up and pin.

Thomas Silvia from Massachusetts on June 23, 2013:

Hi my friend nice to know this information because i love eating kiwis .

Vote up and more !!!

Harsha Vardhana R from Bangalore on June 23, 2013:

A lot of new information. Thank you, very much. I need to read a few more times!


Kathryn from Windsor, Connecticut on June 23, 2013:

I really like kiwis. I enjoyed hearing about this fruit. The tidbit about kiwi not being good in desserts that involve dairy was new information to me.

I like the media you chose. The kiwifruit lotus, the smoothie, and tips on choosing and storing the fruit. Those are all very handy. I will be coming back to watch the smoothie one the next time I have kiwis. I have never thought of making them into a drink.

Thank you for sharing this with us, and have a wonderful weekend!

~ Kathryn

Devika Primić from Dubrovnik, Croatia on June 23, 2013:

A nutritious fruit indeed kiwi fruit grows so well in certain parts of Croatia and I really enjoy eating this fruit but have learned so much more from your hub, thanks

Bill Holland from Olympia, WA on June 23, 2013:

These are available here although I have never tasted one. I guess I will now since you did such a great job of detailing their benefits. Thanks as always my friend.

blessings always


Robert Clarke from UK on June 23, 2013:

Good job with the hub Rajan, Hubpages will be loving you with all the interactive content you've included! I haven't watched the videos but I like the hub. I have a kiwi fruit everyday in a smoothie and I love them. Matt

Sandra Busby from Tuscaloosa, Alabama, USA on June 23, 2013:

The kiwi is a new favorite of mine. I am glad to see it is rich in omega 3's. Thanks, rajan, for another well researched hub. Voted up and shared.

peachy from Home Sweet Home on June 23, 2013:

i love kiwi fruit. Didn't know that it came from china. All the while I thought it came from Australia. Wonderful presentation you have assembled in this hub. I love the way you present your fruits nutritional value. voted up

Margaret Perrottet from San Antonio, FL on June 23, 2013:

The kiwi smoothie really looks great - I'll have to try that. Looks like there's lots of good nutrients in the kiwi fruit. I love your presentation as usual - voted up, useful, interesting and sharing.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 23, 2013:

@Graham-thanks for appreciating. Your visit is always valued.

@Bill-Thanks, my friend. It is always so good to see you. I really appreciate all the votes and sharing.

@WND-thank you and glad this one was helpful too. Your comments and visit are much appreciated.

wetnosedogs from Alabama on June 23, 2013:

There is so much I didn't know about the kiwi. This is fantastic information.

Thanks for your hard work in this.

Bill De Giulio from Massachusetts on June 23, 2013:

Hi rajan. A great look at one of my favorite fruits. I love the kiwi. I did not know that it helps with sleep problems and was so good for digestion. Loved the pictures. I had actually never seen a kiwi tree, interesting. Voted up, shared and pinned. Have a great day.

Graham Lee from Lancashire. England. on June 23, 2013:

Hi rajan. Another brilliant presentation from one who knows. It's always the same rajan. First class.

voted up and all.


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