Kiwi is packed with vitamin C, delivering roughly 93 mg per 100 grams of green fruit, which covers more than a full day’s recommended intake in a single serving. It also supplies meaningful amounts of vitamin K, vitamin E, folate, and several B vitamins, making it one of the most nutrient-dense fruits you can eat for its size.
Vitamin C: More Than an Orange
Vitamin C is kiwi’s standout nutrient. A medium green kiwi contains about 93 mg per 100 grams, compared to 59 mg per 100 grams in an orange. That means kiwi delivers roughly 60% more vitamin C by weight than the fruit most people associate with immune support. Gold kiwi varieties push that even further, with around 161 mg per 100 grams, roughly three times the concentration found in oranges.
Your body absorbs vitamin C from kiwi just as efficiently as it absorbs a synthetic supplement. A pharmacokinetic study in healthy men found no significant difference in blood levels of vitamin C after eating gold kiwifruit versus taking a 200 mg chewable tablet. Both sources showed complete uptake of the ingested dose. The practical takeaway: eating kiwi is a genuine alternative to popping a vitamin C pill, not a lesser version of it.
Vitamin C also holds up well during storage. Research on hardy kiwifruit found that vitamin C levels only slightly decrease over four weeks of cold storage, so you’re not losing much nutritional value between the grocery store and your kitchen counter.
Vitamin K: A Surprisingly Rich Source
A single medium kiwi contains about 31 micrograms of vitamin K1, which is roughly 25% of the daily recommended intake for most adults. Vitamin K1 is essential for normal blood clotting and plays a supporting role in bone metabolism, helping your body direct calcium into bones rather than soft tissues. Most people think of leafy greens as the go-to source, but kiwi is a solid contributor, especially if salads aren’t a regular part of your diet.
Vitamin E From Flesh and Seeds
One cup of sliced kiwi provides about 2.6 mg of vitamin E, covering roughly 17% of the daily recommended intake. Vitamin E acts as a fat-soluble antioxidant, protecting cell membranes from damage caused by free radicals. It works in tandem with vitamin C: vitamin C is water-soluble and operates in the watery parts of cells, while vitamin E handles the fatty layers. Getting both from a single fruit is unusual and makes kiwi particularly efficient at antioxidant defense.
Folate and Other B Vitamins
Kiwi contains a modest amount of folate (vitamin B9), with roughly 16 micrograms per 100 grams, or about 12 micrograms in a single medium fruit. That’s a small fraction of the 400 micrograms most adults need daily, so kiwi works best as one piece of a folate-rich diet rather than a primary source. Still, every bit counts, particularly during pregnancy when folate requirements increase. Kiwi also provides trace amounts of other B vitamins, including B6 and riboflavin, which support energy metabolism and red blood cell production.
Green vs. Gold Kiwi
The two varieties you’ll most commonly find in stores are green kiwi (the fuzzy, tangy one) and gold kiwi (smoother skin, sweeter flavor, yellow flesh). Nutritionally, gold kiwi wins on vitamin C by a wide margin: about 161 mg per 100 grams versus 93 mg for green. Gold kiwi also tends to be slightly higher in vitamin E. Green kiwi, on the other hand, edges ahead in fiber and has a more complex, tart flavor that works better in savory dishes. Both varieties deliver the full suite of vitamins described above, so the choice comes down to taste preference and whether you’re specifically trying to maximize vitamin C.
Eating the Skin Boosts Nutrients
The skin of a kiwi is entirely edible, and leaving it on makes a real nutritional difference. According to Cleveland Clinic, eating a whole kiwi with the skin increases fiber content by 50%. For gold kiwifruit specifically, the skin adds 32% more vitamin E and 34% more folate compared to eating the flesh alone. Vitamin C intake also increases when you eat the skin. About 30% of the fruit’s polyphenols (plant compounds with antioxidant properties) are concentrated in the skin as well.
Gold kiwi skin is thinner and less fuzzy than green kiwi skin, making it easier to eat whole. If the texture of green kiwi skin bothers you, try rubbing it gently with a clean towel to remove some of the fuzz before biting in.
Potassium and Key Minerals
Beyond vitamins, kiwi supplies a useful amount of potassium, with a medium fruit providing roughly 215 mg. That’s less than a banana but still a meaningful contribution to the 2,600 to 3,400 mg most adults need daily for healthy blood pressure and muscle function. Kiwi also contains small amounts of copper, which supports iron absorption and connective tissue formation, along with magnesium and phosphorus.
The combination of high vitamin C and decent mineral content creates a practical advantage: vitamin C enhances the absorption of plant-based iron from other foods eaten at the same meal. Pairing kiwi with iron-rich foods like spinach, lentils, or fortified cereals can help you get more usable iron from those sources.