FoodScore
0/ 100
Goodfruit· 100 g

Kiwi Raw

Kiwi Raw earns a "Good" FoodScore of 63/100, primarily driven by its status as a minimally processed whole food and its high vitamin C content.

  • A 100g serving provides 65% of your daily Vitamin C needs.
  • It is a minimally processed whole food, classified as NOVA 1.
  • Contains 2.13g of fiber per 100g, contributing to digestive health.
  • Naturally free of added sugar and has only 2.28mg of sodium.
  • Its FoodScore of 63/100 indicates a nutritionally beneficial choice.
  • Scores +1 points above the fruit category average (62/100 across 69 foods).
Fiber
2.13g
8% of Daily Value
Protein
1.01g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2.28mg
0% of Daily Value
+
What it brings to the table
Fiber (2.1g)+1
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 63

Kiwi Raw achieves a FoodScore of 63 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional profile, particularly its micronutrient density and minimal processing. The most significant bonus comes from its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, which adds a substantial 10 points. It also receives a +2 bonus for its impressive Vitamin C content, providing 65% of the Daily Value in a 100g serving. Additionally, its fiber content of 2.13g per 100g contributes a +1 bonus. There are no penalties for added sugar, saturated fat, or sodium, as it contains negligible amounts of these components. To achieve an even higher score, kiwi would need to offer higher amounts of a wider range of micronutrients or a more substantial protein content. However, as a fruit, its current profile is excellent, making it a highly recommended food choice.

Health benefits

What the nutrients in kiwi raw actually do for you, grounded in established dietary science.

Supports Immune Function

Kiwi is an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 65% of the Daily Value for Vitamin C, which is significantly more than many other fruits. Research supports that adequate Vitamin C intake helps in the proper functioning of various immune cells and can contribute to the body's defense against pathogens. Including kiwi regularly can help ensure you meet your daily requirements for this vital nutrient, especially during times when immune support is most needed.

Aids Digestive Health

The dietary fiber found in kiwi plays a key role in promoting digestive regularity and overall gut health. With 2.13g of fiber per 100g, kiwi contributes to the recommended daily fiber intake. Fiber adds bulk to stool, facilitating its passage through the digestive tract and helping to prevent constipation. The NIH emphasizes the importance of fiber for maintaining a healthy digestive system. Consuming whole fruits like kiwi is a simple way to increase your fiber intake and support a well-functioning gut.

Contributes to Heart Health

Kiwi can contribute to heart health due to its nutrient profile, particularly its potassium content and lack of detrimental fats. A 100g serving contains 301.5mg of potassium, which is 6% of the Daily Value. Dietary guidelines emphasize that potassium helps to balance sodium levels in the body and can support healthy blood pressure. Furthermore, kiwi is naturally free of saturated fat and trans fat, both of which are linked to increased risk of heart disease. Choosing whole, unprocessed foods like kiwi is a fundamental aspect of a heart-healthy diet.

Provides Antioxidant Support

Beyond its immune benefits, the high Vitamin C content in kiwi also functions as a powerful antioxidant. Antioxidants help to protect the body's cells from damage caused by free radicals, which are unstable molecules that can contribute to chronic diseases and aging. By neutralizing these free radicals, Vitamin C contributes to overall cellular health and can reduce oxidative stress. Including foods rich in antioxidants like kiwi is a simple strategy to support your body's natural defense mechanisms and promote long-term well-being.

How to eat it

Kiwi is a versatile fruit, commonly enjoyed raw as a snack, in fruit salads, or as a vibrant addition to breakfast dishes. Its unique sweet-tart flavor and soft texture make it a popular choice. A typical serving size is one to two medium kiwis, which is roughly 100-150g, providing a good source of Vitamin C and dietary fiber.

To enjoy, simply slice the kiwi in half and scoop out the flesh with a spoon, or peel the skin with a paring knife and then slice.
Add sliced kiwi to your morning yogurt, oatmeal, or cereal for a boost of Vitamin C and fiber.
Combine kiwi with other fruits like berries and melon for a refreshing and nutrient-dense fruit salad.
Store ripe kiwis in the refrigerator for up to a week; if unripe, leave them at room temperature until they soften slightly.
Things to keep in mind

Kiwi is generally considered safe for most people when consumed in normal serving sizes. However, some individuals may experience an allergic reaction, which can include symptoms like itching or tingling in the mouth, swelling of the lips or throat, and in rare cases, anaphylaxis. People with a known allergy to latex, birch pollen, or other fruits like avocado or banana may have a higher risk of developing a kiwi allergy due to cross-reactivity. There are no widely documented significant drug interactions or specific cautions for particular populations at typical consumption levels.

Swap suggestions
Very good
Avocado
Score85
Very good
Apricot Dried
Score77
Very good
Blueberries Dried
Score77
Very good
Prunes
Score75
Good
Avocado Raw
Score74
Good
Date Medjool
Score72
Reader questions
Is kiwi healthy?
Yes, kiwi is considered a very healthy fruit. It scores 63/100 on FoodScore, placing it in the 'Good' category. This is largely due to its high Vitamin C content, providing 65% of the Daily Value per 100g, and its status as a minimally processed whole food (NOVA 1). It also offers dietary fiber and potassium, with no added sugar or significant sodium.
Is kiwi good for weight loss?
Kiwi can be a good addition to a weight loss diet. It is relatively low in calories (0 calories per 100g) and provides dietary fiber (2.13g per 100g), which can help promote feelings of fullness and satiety. Its natural sweetness can also satisfy cravings for sugary foods without contributing added sugars.
Is kiwi an ultra-processed food?
No, raw kiwi is not an ultra-processed food. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This classification indicates that it retains its natural nutritional integrity and is free from industrial processing, additives, and high amounts of unhealthy fats, sugars, and sodium often found in ultra-processed items.
How should I store kiwi to keep it fresh?
To store kiwi, keep unripe fruits at room temperature for a few days until they soften slightly. Once ripe, or if you purchase them ripe, store kiwis in the refrigerator. They will typically stay fresh in the fridge for about one week. Keeping them separate from ethylene-producing fruits like apples and bananas can help prolong their shelf life.
What are some good alternatives to kiwi?
If you're looking for alternatives with similar nutritional benefits, other fruits rich in Vitamin C include oranges, strawberries, and bell peppers. For dietary fiber, berries, apples, and pears are excellent choices. Each offers unique flavor profiles but can provide comparable micronutrient and fiber content.
Can I eat the skin of a kiwi?
Yes, the skin of a kiwi is edible and contains additional fiber and antioxidants. While some people prefer to peel it due to its fuzzy texture, others enjoy eating it whole. If you choose to eat the skin, ensure you wash the kiwi thoroughly beforehand to remove any dirt or residues.
Is kiwi good for blood sugar control?
Kiwi can be a suitable fruit for individuals monitoring their blood sugar levels. It contains natural sugars but also provides dietary fiber (2.13g per 100g), which helps to slow down sugar absorption and prevent rapid spikes in blood glucose. As a whole, unprocessed fruit, it is a better choice than fruit juices or processed snacks for maintaining stable blood sugar.

Explore more

CategoryAll fruits →GoalBest foods for constipation →GoalBest foods for inflammation →GoalBest foods for skin →Head-to-headKiwi Raw vs. Pop Tarts Frosted Strawberry →Head-to-headKiwi Raw vs. Avocado →Head-to-headKiwi Raw vs. Apricot Dried →Head-to-headKiwi Raw vs. Blueberries Dried →Fits dietKeto diet →Fits dietMediterranean diet →

Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2710831)Updated 2026-04-20