Kiwi: Nutrition Facts, Calories And Benefits

This nutritious fruit is very popular because of the many benefits it has for health, like its diuretic, detox, and antioxidant properties.

El kiwi se caracteriza por sus propiedades diuréticas y depurativas.
Among many other benefits, some of the most important characteristics of kiwi are its diuretic and depurative properties

Kiwi is one of the most popular fruits on the market, both for its characteristic appearance and flavor and for the number of benefits that its regular consumption brings to the organism.

In this article, we describe the main characteristics of this fruit, its history, nutrition facts, and benefits for health.

What is kiwi?

This fruit comes from the Actinidia deliciosa, a vine plant native to China (mainly from the Yangtze river area). The kiwi plant is deciduous and can reach lengths of up to 9 meters high. Its leaves are large and oval.

The fruit is a large berry that also has an oval shape that can reach up to 7 centimeters in length. Also, it is brownish green or brown on the outside and is covered by brown hairs.

Inside this fruit is bright green. The seeds are small and black and are distributed in a circular way around the center that is white and hard. The flavor is quite acid, similar to that of some berries.

History of this fruit

Kiwi dates back to its original country, China, several centuries before Christ. The first description of this fruit is found in the 13th century.

This fruit was not considered as food in the West until the first Europeans described it in the mid 19th century. It was not until the 20th century that this fruit becomes popular among Western countries, especially thanks to its massive cultivation in New Zealand —the first country that imported it from China.

The term 'kiwi' appeared in New Zealand because of the similarity of the hair of the fruit with the kiwi bird —a bird originating from New Zealand. Currently, the largest producers of this fruit are Italy, New Zealand, Chile, Greece, Japan, and the United States.

Kiwi nutrition facts

This fruit is very beneficial for health because it is one of the fruits that contain the most nutrients. This makes it a perfect fruit to take at breakfast.

The main properties of this fruit are vitamins, minerals, proteins, and carbohydrates. It does not contain any types of fat and is low in calories, that is why many doctors and nutritionists recommend its consumption.

Kiwi is rich in vitamin A, B6, B12, C, D, and in sodium, potassium, calcium, iron, and magnesium.

Una de las ventajas del kiwi es que es un alimento muy versátil y fácil de integrar en postres y recetas.
One of the advantages of kiwi is that it is a very versatile food and easy to integrate into desserts and recipes

Kiwi benefits

The regular consumption of this fruit is very beneficial for the body. In fact, some nutritionists point out that eating a kiwi every day is a very good way to provide our body with all the necessary nutrients for a healthy and balanced diet.

Below you will find the main benefits:

1. Favors gastrointestinal transit

It contains fiber and proteins that favor digestion reducing digestive problems, as well as gases, bloating, gastritis, or constipation.

2. Antioxidant

One of the essential benefits of kiwi is that it is one of the fruits with more antioxidant properties. Therefore, it prevents cell aging more effectively. Also, it has a large amount of vitamin C.

3. Diuretic

It has diuretic effects and it also prevents and treats constipation. Consuming this fruit on a daily basis can help us eliminate toxins from the body and even lose weight more easily.

4. Boosts the immune system

As stated above, one of the main health benefits of this fruit is the many vitamins it contains. Its consumption can increase our defenses and, therefore, decrease the risk of catching colds or other infections, as well as anemia.

5. Prevents heart disease

Vitamin E and vegetable fats improve the proper circulation of blood.

Therefore, including this fruit in our diet can prevent the onset of cardiovascular diseases such as thrombosis or heart attacks.


Huang, H.; Ferguson, A. R. (2003). Kiwifruit (Actinidia chinesis and A. deliciosa) plantings and production in China, 2002. New Zealand Journal of Crop and Horticultural Science. 31(3): 197–202

Ferguson, A. R. (1999). New Temperate Fruits: Actinidia chinensis and Actinidia deliciosa In Janick, Jules. Perspectives on new crops and new uses. Alexandria, Virginia: ASHS Press. pp. 342–347.

Huang, H.; Ferguson, A. R. (2001). Review: Kiwifruit in China. New Zealand Journal of Crop and Horticultural Science. 29 (1): 1–14.