After being introduced by missionaries in New Zealand in the early 20th century, kiwifruit was granted its name in honour of New Zealand’s native bird, the “Kiwi”.


Kiwifruit is small and light brown in colour with a “hairy” skin surface. The inside of the fruit is lime green and studded with tiny black seeds in an oval pattern when sliced and tastes sweet and juicy.



Health Benefits


  • Provides excellent levels of vitamin C (five times the level found in an orange) which form beneficial antioxidants that provide autoimmunity protection. (1)


  • Supplies a great amount of vitamin K which helps the formation of blood clots and reduces the risk of atherosclerosis. (2) (3)


  • Plentiful in vitamin A which is great for improving skin, bones, and teeth as well as vision development. (4)


  • Provides twice the amount of vitamin E than an avocado, along with potassium which helps to balance the body’s electrolytes and blood flow. (5)


  • Delivers good levels of copper and zinc which are essential to increase red blood cell production, regulate homeostasis and promote their bone and brain development. (6)


  • Provides an abundance of vitamin B6, which supports the immune system and important for healthy foetuses.


  • Contains brilliant levels of antioxidants which help eradicate cancerous cells in the body.



Kiwifruit Nutrition Facts

Serving Size: 100 grams, raw

  Amt. Per 
% Daily 
Calories 61
Calories from Fat 4
Total Fat 1 g 1%
Saturated Fat 0 g 1%
Trans Fat
Cholesterol 0 mg 0%
Sodium 3 mg 0%
Total Carbohydrates 15 g 5%
Dietary Fiber 3 g 12%
Sugar 9 g
Protein 1 g
Vitamin A 2% Vitamin C 155%
Calcium 3% Iron 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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