Food guide

Kiwi

Exceptional vitamin C density, plus actinidin — an enzyme with real evidence for easing constipation.

FruitNutrient-DensePlant-Based

Kiwi, a nutrient-dense fruit food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of kiwi for fair comparison. Typical serving: 2 fruit (138 g) — 84 kcal per 138 g serving.

Nutrition information for Kiwi
Nutrient	Per 100 g	Per serving (138 g)	Per 100 kcal
Energy	61 kcal	84 kcal	100 kcal
Protein	1.2 g	1.6 g	1.9 g
Carbohydrate	14.7 g	20.3 g	24.2 g
Fat	0.5 g	0.7 g	0.8 g
Fibre	3 g	4.1 g	4.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of kiwi, with a typical serving and FDA Daily Value for adults.

Micronutrients for Kiwi
Nutrient	Per 100 g	Per serving (138 g)	% DV
Vitamins
Vitamin C	58.8 mg	81.1 mg	65%
Folate	32.9 µg	45.4 µg	8%
Minerals
Calcium	24.4 mg	33.7 mg	2%
Iron	0.037 mg	0.051 mg	<1%
Magnesium	14.8 mg	20.4 mg	4%
Phosphorus	27.6 mg	38.1 mg	2%
Potassium	302 mg	417 mg	6%
Sodium	2.3 mg	3.2 mg	<1%
Zinc	0.45 mg	0.62 mg	4%
Copper	0.13 mg	0.18 mg	14%
Manganese	0.068 mg	0.094 mg	3%

Source: USDA FoodData Central — Kiwifruit (kiwi), green, peeled, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat kiwi?

Two kiwi supply well over a day's vitamin C.
Trials show two kiwi a day improve stool frequency and comfort.
One of the few fruits with meaningful vitamin E.

How to include it

Eat two in the evening if constipation is a recurring problem.
Halve and scoop with a teaspoon — the skin is edible if you prefer.
Dice into a salsa with red onion and coriander for fish.

Things to consider

A recognised allergen, sometimes cross-reacting with latex.
The enzyme prevents gelatine setting, so avoid in jellies.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

FruitPlant-Based

Orange

A whole-fruit vitamin C source that also carries folate and useful fibre in the segment walls.

kcal: 47
protein: 0.9 g
fibre: 2.4 g

per 100 g · Typical serving: 1 medium orange (131 g)

FruitPlant-Based

Papaya

Very high in vitamin C and beta-cryptoxanthin, with papain to help digest protein.

kcal: 43
protein: 0.5 g
fibre: 1.7 g

per 100 g · Typical serving: 1 cup cubes (145 g)

Protein-RichNutrient-Dense

Greek Yogurt

Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.

kcal: 59
protein: 10 g
fibre: 0 g

per 100 g · Typical serving: 170 g pot (plain, low fat)

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