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6 Reasons to Love Kiwi

Sally Kuzemchak, MS, RD - Blogs
By Sally Kuzemchak, MS, RDRegistered dietitianJuly 22, 2019

They add a splash of bright green color and a sweet-tart zing to your fruit salad. Here are six more reasons to put this small, fuzzy fruit in your grocery cart more often:

1. They pack immune-boosting vitamin C. Each little kiwi has nearly as much vitamin C as an entire medium orange—that’s about as much of the vitamin as adult women need for the whole day. Vitamin C helps strengthen the immune system, and it also works like an antioxidant in the body, guarding cells against damage. Some research has linked vitamin C with a lower risk for certain kinds of cancer.

2. They’re available year-round. Kiwi is grown in different areas around the world, from New Zealand and China to California. So you’ll likely find them at the grocery store all year long—even in the winter, when some other fruits are scarce (or pricey).

3. They help digestion. A serving of two kiwifruit delivers four grams of fiber, as much as a bowl of oatmeal. You’ll get even more fiber if you eat the skin too (yes, the skin is entirely edible!). Kiwi has both kinds of fiber--soluble fiber, which helps keep you full and avoid overeating, and insoluble fiber, which helps keep you regular. The kiwifruit also contains a special enzyme called actinidin, which is thought to aid digestion by helping your body break down protein.

4. They’ve got as much potassium as a banana. A two-kiwi serving has as much potassium as a medium banana. That mineral is important because it acts like a kind of kryptonite to sodium, blunting sodium’s negative effects on your blood pressure. Since most adults don’t get enough fruits and vegetables every day, most also don’t get nearly enough potassium.

5. They keep for weeks. Some fruit is so delicate, you have to hurry up and eat it before it rots (I’m looking at you, red raspberries). But stashed in the crisper drawer, kiwi will actually stay good in the fridge for up to a month. When you’re ready to eat one, set it out on the counter if it still feels firm. It’s ripe and ready when it gives a little when gently pressed.

6. They come in their own biodegradable bowl. You can peel and slice a kiwi the usual way. Or you can cut a ripe one in half and scoop out the soft fruit with a spoon!

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About the Author
Sally Kuzemchak, MS, RD

Sally Kuzemchak is a registered dietitian in Columbus, Ohio. An award-winning reporter and writer, Sally has been published in magazines such as Health, Family Circle, and Eating Well and is a Contributing Editor to Parents magazine. She is the author of the book The 101 Healthiest Foods For Kids. She blogs at Real Mom Nutrition, a "no-judgments" zone all about feeding families.

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