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Kiwi benefits start with vitamin C: one small green kiwi fruit supplies about 71% of the Daily Value for vitamin C in just 42 calories, and a golden kiwi supplies about 145%, according to USDA data. Green kiwi also adds fiber and a useful amount of vitamin K. Small clinical trials have looked at kiwifruit for bowel regularity and sleep, with encouraging but limited results, and kiwi is a well-documented cause of food allergy in some people. Below are the USDA kiwi nutrition facts, green vs golden kiwi, what the studies actually measured, and who should be careful.
Peptide Labs does not sell kiwifruit or kiwi products. This article is general nutrition information, not medical advice.
Key Takeaways
- One green kiwi (69 g in USDA data) has about 42 calories, 2.1 grams of fiber and 71% of the Daily Value for vitamin C.
- A golden (SunGold) kiwi has roughly twice the vitamin C of a green one but about half the fiber and much less vitamin K.
- Small randomized trials in adults with chronic constipation found kiwifruit performed about as well as psyllium or prunes on several measures; some were industry-funded.
- Kiwi sleep studies are small and mostly lack control groups, so they are a hint, not proof.
- Kiwi allergy is real, can be severe, and is linked to latex allergy (latex-fruit syndrome).
Kiwi nutrition per fruit
The table uses the USDA FoodData Central SR Legacy entries for raw green kiwifruit (FDC 168153) and raw Zespri SunGold kiwifruit (FDC 168211), converted to USDA’s portion weights: one green fruit of about 2 inches across (69 grams) and one gold fruit (81 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. Larger supermarket kiwis weigh more, so scale up accordingly.
| Nutrient | Green kiwi (69 g) | % DV | Golden kiwi (81 g) | % DV |
|---|---|---|---|---|
| Calories | 42 | Not applicable | 51 | Not applicable |
| Carbohydrate | 10.1 g | 4% | 12.8 g | 5% |
| Fiber | 2.1 g | 7% | 1.1 g | 4% |
| Total sugars | 6.2 g | No DV | 10.0 g | No DV |
| Protein | 0.8 g | 2% | 0.8 g | 2% |
| Vitamin C | 64 mg | 71% | 131 mg | 145% |
| Vitamin K | 27.8 mcg | 23% | 4.9 mcg | 4% |
| Vitamin E | 1.0 mg | 7% | 1.1 mg | 8% |
| Copper | 0.09 mg | 10% | 0.12 mg | 14% |
| Potassium | 215 mg | 5% | 255 mg | 5% |
| Folate | 17 mcg DFE | 4% | 25 mcg DFE | 6% |
Three things stand out. Vitamin C is the headline: kiwi is one of the most concentrated common sources, which is why it features in our guide to vitamin C sources. Vitamin C also helps the body absorb the non-heme iron in plant foods, a point covered in our guide to iron-rich foods. Second, green kiwi carries real fiber for a small fruit, and a sliced cup provides about 19% of the Daily Value, so it shows up among fiber-rich foods. Third, green kiwi is a notable fruit source of vitamin K, while golden kiwi has very little.
Golden kiwi vs green kiwi
Golden kiwi (sold in the US mainly as Zespri SunGold) has smooth, hairless skin and a sweeter, less tart flesh. The USDA numbers per 100 grams show how different the two kiwi fruit types are nutritionally, even though calories are almost identical.
| Per 100 g (USDA) | Green kiwi (168153) | Golden kiwi (168211) |
|---|---|---|
| Calories | 61 | 63 |
| Vitamin C | 92.7 mg | 161.3 mg |
| Fiber | 3.0 g | 1.4 g |
| Total sugars | 9.0 g | 12.3 g |
| Vitamin K | 40.3 mcg | 6.1 mcg |
| Potassium | 312 mg | 315 mg |
In plain terms, golden kiwi is the vitamin C leader, and green kiwi wins on fiber and vitamin K. Golden kiwi is also a bit higher in sugar, though both are moderate compared with many fruits; our guide to fruit sugar levels puts that in context. If you take warfarin, the vitamin K difference is worth knowing: our vitamin K foods guide explains why people on that medicine are usually told to keep vitamin K intake consistent rather than avoid it, and your clinician can advise on your own diet.
How kiwi compares with other fruits
Per typical piece of fruit in USDA data, kiwi delivers a lot of vitamin C for few calories. Oranges and strawberries are close; bananas and apples are far lower.
| Fruit (USDA FDC ID) | Serving | Calories | Vitamin C (% DV) | Fiber |
|---|---|---|---|---|
| Green kiwi (168153) | 1 fruit, 69 g | 42 | 64 mg (71%) | 2.1 g |
| Golden kiwi (168211) | 1 fruit, 81 g | 51 | 131 mg (145%) | 1.1 g |
| Orange (169097) | 1 fruit, 131 g | 62 | 70 mg (77%) | 3.1 g |
| Strawberries (167762) | 1 cup whole, 144 g | 46 | 85 mg (94%) | 2.9 g |
| Banana (173944) | 1 medium, 118 g | 105 | 10 mg (11%) | 3.1 g |
| Apple with skin (171688) | 1 medium, 182 g | 95 | 8 mg (9%) | 4.4 g |
Kiwi benefits: what the research shows
Kiwifruit research clusters around two topics: digestion and sleep. The digestion studies are the stronger of the two, but both involve small groups and short time frames.
Bowel regularity
- 2021 US trial (Chey and colleagues, American Journal of Gastroenterology): 79 adults with chronic constipation were partially randomized to green kiwifruit, prunes or psyllium for 4 weeks. The share of responders was similar across groups, and all three raised weekly complete bowel movements. Kiwifruit improved stool consistency, straining and bloating scores, had the fewest side effects, and left the fewest participants dissatisfied.
- 2022 crossover trial (Bayer and colleagues, Nutrients): 56 adults, including people with functional constipation, people with constipation-predominant IBS and healthy controls, ate golden kiwifruit or a fiber-matched psyllium supplement for 4 weeks each. Both reduced constipation symptom scores and increased weekly bowel movements; kiwifruit also reduced straining. The study was funded in part by Zespri, the main kiwifruit marketer.
These are reasonable results for a whole food, but they come from small, short trials, and the kiwi industry funds part of this research. Kiwi is a food choice, not a substitute for medical care. For other fiber-focused options, see our guides to fiber and regularity and prune juice. Ongoing or worsening bowel changes, blood in the stool or unexplained weight loss should go to a clinician.
Sleep
A 2011 Taiwanese study gave 24 adults with self-reported sleep problems kiwifruit before bed for 4 weeks and reported shorter time to fall asleep and longer total sleep, but it had no control group. A 2023 study in elite athletes used the same before-bed approach and a similar pre-post design. A 2023 randomized crossover study in 24 healthy young men found dried kiwifruit improved morning sleepiness and alertness compared with water, with smaller effects for fresh kiwifruit. Together, these are early signals from small studies, not evidence that kiwi works as a sleep aid.
Kiwi allergy and latex-fruit syndrome
Kiwi allergy is the main safety issue with this fruit. Reviews describe reactions ranging from mild itching of the mouth to anaphylaxis, driven by several kiwi proteins (named Act d 1, 2, 5, 8 and 12). A 2023 pediatric review noted that severe reactions appear more frequent in children than in adults. Kiwi is not one of the nine major food allergens that US labeling law requires companies to declare, so people with a kiwi allergy need to read ingredient lists for kiwi in smoothies, fruit salads and gummies.
- Latex-fruit syndrome: roughly 30% to 50% of people with natural rubber latex allergy also react to certain plant foods. A 2024 literature review found banana, avocado, kiwifruit and papaya were the most common culprits, and most reported reactions were systemic rather than local.
- Pollen-food allergy: kiwi proteins can cross-react with pollen allergens, which helps explain why some people with pollen allergies react to raw kiwi.
- What to do: anyone with throat tightness, hives or breathing trouble after eating kiwi needs urgent care, and anyone with suspected kiwi or latex allergy should see an allergist rather than self-test. Our elimination diet guide explains why testing should be supervised.
Kiwi also pairs well with other fruit in a balanced diet; our sibling guide to mango covers a sweeter tropical fruit with a different nutrient profile.
Frequently Asked Questions
What are the main kiwi benefits?
USDA data show kiwi is very high in vitamin C for its calories and also supplies fiber, vitamin K, vitamin E and copper. Small trials suggest it may help bowel regularity.
How many calories are in a kiwi?
About 42 for a small green kiwi of 69 grams and about 51 for a golden kiwi of 81 grams, in USDA data. Larger fruit have proportionally more.
Is golden kiwi healthier than green kiwi?
Neither is clearly healthier. Golden kiwi has about twice the vitamin C, while green kiwi has about twice the fiber and far more vitamin K.
Does kiwi help you sleep?
A few small studies reported better sleep scores after eating kiwi before bed, but most had no control group. The evidence is too limited to call kiwi a sleep aid.
Is kiwi good for digestion?
Small randomized trials in adults with chronic constipation found kiwifruit compared well with psyllium and prunes, with few side effects. Some of this research was industry-funded.
Why does kiwi make my mouth itch?
Mouth itching can be a sign of kiwi allergy or pollen-related cross-reactivity. See an allergist, and get urgent care for swelling, hives or breathing trouble.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Mango Benefits: USDA Mango Nutrition, Calories and Allergy Facts, Foods High in Vitamin C: USDA List of Fruits and Vegetables, Fiber for Constipation: What the Evidence Says, How Long It Takes and Natural Laxative Foods.