Kiwifruit is one of the most popular fruit which is available all over the world and it contains plenty of health benefits. It is national fruit of New Zealand. Kiwifruit contains black seeds which add a crunchy texture to this fruit. Kiwifruit used as a topping in desserts, salads, fruit bowls, and smoothies. It is additionally well known for its intriguing look and taste. With fuzzy brown exterior and shiny, bright green flesh, kiwi is juicy and refreshing with a sweet and tarty taste.

The botanical name of kiwi fruit is Actinidia deliciosa. Green and Gold kiwi fruit are mostly cultivated and produced in Italy, Chile, France, Japan, and the United States. Kiwifruit gets its name from New Zealand's native bird "Kiwi". It is also known as the "Chinese gooseberry".

benefits of Kiwi


Kiwifruit is native to China and later it has arrived in New Zealand and America. It is produced in the US, New Zealand, and Europe.

Nutrition Value

A Kiwifruit serving weighs 100 grams provides the 62 calories with a certain amount of dietary fiber. It is a rich source of Sodium, Potassium, Carbohydrates, Sugar, Protein, Vitamin A, Calcium, Vitamin C, Iron, Vitamin B6, and Magnesium.

The following table shows the nutrition percentage of Kiwifruit:

% Daily intake per serveAverage quantity per serving
Dietary Fiber13%4g

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Glycemic Index

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The Glycemic Index values for the kiwifruit is 52. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The Glycemic Load value of kiwifruit is 7.


Kiwifruit is a rich source of Dietary Fibers

Kiwifruit is loaded with dietary fibers that help to manage cholesterin, blood glucose, and blood pressure level. It additionally helps you to lose weight, as dietary fibers assist you to keep full for a certain amount of time, permitting you to eat less. Its typically suggested for people making an attempt to lose weight and diabetic people.

Boosts Immunity System

Immunity is crucial for the right functioning of the body and intake kiwi will help to combat infections. Kiwi fights the symptoms of respiratory illness and additionally helps ward-off tract infections. Moreover, kiwi is a good source in vitamin C that is a vital nutrient to boost the immunity system. It is particularly useful for peoples of ages 65 and higher than that.

Helps to treat Asthma

It is believed that the nutritionary qualities of kiwi fruit will help to treat an asthma attack. Its inhibitor properties and vitamin C which may improve respiratory organ function and reduces the asthmatic in susceptible kids. Overwhelming kiwi fruit on a daily basis will facilitate breathing issues.

Fights Cancer

Kiwi fruits are a good source of vitamin C that advantages us by scavenging the free radicals which harm our cells and may result in skin cancer. It additionally prevents us from colon cancer. The flesh of this fruit contains soluble fiber that promotes the expansion of excellent bacteria in the colon and reducing cancer.

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Helps to lower Blood Pressure Level

Kiwi contains a high level of carotenoid – a potent inhibitor, which helps to lower the pressure levels. It also contains a rich source of potassium that helps to keep our electrolytes in balance by reckoning the results of sodium.

Treats Mouth Ulcers

Kiwifruit is usually recommended to those people who have serious cases of canker sores, a painful condition wherever boils seem on the inner walls of the mouth and tongue. This condition additionally causes problem whereas consumption salty or spicy food or perhaps drinking water. Kiwi, with its high vitamin C content, is thought to appease the boils and improve the condition within a couple of days.

Contains good source of Folate

Kiwifruit contains a good source of folate, which is helpful for pregnant women because it helps for the development of the foetus, making it healthy. It's additionally thought to be good for growing children.


There are wide varieties of kiwi available some of them as follows:

  • Zhong Hua
  • Jing Li
  • Ruan Zao
  • Mao Hua
  • Huang Yan
  • Gold
  • Hayward
  • Kolomikta
  • Hardy


All year


Always select a kiwi fruit which has a rough and dizzy skin. Press the fruit skin slightly to check its ripeness and the skin should not yield to gentle pressure. Never purchase those kiwi fruits, which do not yield to gentle pressure as this indicates that the fruit hasn't ripened completely. Don't purchase kiwi which has the blemishes, gashes or cuts. We can place unripened kiwi fruit near to banana to ripen it completely.

How to Preserve

Kiwi fruits can be stored in room temperature for upto five days even if they are slightly unripe also. Ripe kiwi must be wrapped in a plastic bag and store in the refrigerator to prevent it from moisture loss. It can last for upto six months if they are stored in a plastic bag in the refrigerator. Frozen kiwi can store for eight months. Remember kiwi fruits should be intake immediately as they turn soft if they kept out for a longer time.