What Vitamins Are In A Kiwi? | Daily Nutrient Breakdown

When you slice into a ripe kiwi, you get far more than bright green flesh and tiny black seeds. This small fruit packs a mix of vitamins that can help you cover daily needs without much effort. If you have ever asked what vitamins are in a kiwi, it helps to see the full picture in one place.

Most people know kiwi as a strong source of vitamin C, but that is only part of the story. Green kiwifruit also brings vitamin K, vitamin E, folate, and a range of B vitamins, along with fiber and minerals. Nutrition databases from sources such as USDA FoodData Central show that kiwi is far from a one-vitamin fruit.

What Vitamins Are In A Kiwi? Nutrition At A Glance

To answer this question in a clear way, it helps to start with one average fruit. A medium green kiwi (about 75 grams without skin) delivers a concentrated set of vitamins for only a small number of calories, which makes it easy to add to breakfast, snacks, or simple desserts.

Vitamin	Approximate Amount In 1 Medium Kiwi	Relative Level
Vitamin C (ascorbic acid)	About 60–70 mg	High
Vitamin K (mainly K1)	Roughly 25–30 µg	High
Vitamin E	Around 1 mg	Moderate
Folate (vitamin B9)	Roughly 20–30 µg	Moderate
Vitamin A (from carotenoids)	A few µg	Small
Vitamin B6	About 0.05–0.07 mg	Small
Other B vitamins (B1, B2, niacin, B5)	Trace to small amounts	Small

Values vary slightly by variety, origin, and ripeness, so treat these as rounded figures rather than lab values. Still, the pattern stays the same: one kiwi brings a strong hit of vitamin C and vitamin K, a helpful boost of folate and vitamin E, and a background mix of other vitamins.

Why Vitamin C From Kiwi Stands Out

Vitamin C is the star nutrient in green kiwi. Per 100 grams, green kiwifruit often delivers around 60 mg or more of vitamin C, which can reach around two thirds or more of the daily value for adults based on nutrient tables that draw on large food composition datasets.

Research summaries from bodies such as the U.S. National Institutes of Health explain that vitamin C acts as an antioxidant in the body and helps normal collagen formation, iron absorption, and wound healing. Vitamin C fact sheets also point out that many fruits can meet daily needs, and kiwi sits high on that list.

In day to day eating, this means that a single kiwi alongside other fruits or vegetables can move you close to the daily target without supplements. When you hear that kiwi is a vitamin C fruit, that shorthand is accurate, but it understates how many other vitamins ride along.

Vitamin C In Kiwi Versus Other Fruits

Kiwi holds its own when you compare vitamin C content with common fruits. Food composition tables often show that green kiwi beats many types of citrus per 100 grams, and easily leaves fruits like apples or bananas behind. That does not mean you need to trade every orange for a kiwi, but it does show why many dietitians point to kiwi when someone wants more vitamin C from whole food.

Vitamin K In Kiwi And What It Means For You

After vitamin C, vitamin K is the next standout. Analyses of green kiwifruit often show around one third of the daily value for vitamin K in a 100 gram serving, which makes a medium fruit a steady contributor. Vitamin K1 helps normal blood clotting and also links to bone health through its effect on certain proteins.

If you take a blood thinner such as warfarin, sudden swings in vitamin K intake can be a concern, so any fruit with a fairly high K content matters. Kiwi sits in the middle ground: more than many fruits yet less than leafy greens. People on these medicines often can enjoy kiwi as long as overall vitamin K intake stays consistent and follows medical advice.

Folate And B Vitamins In Kiwi

Folate, also known as vitamin B9, appears in kiwi in moderate amounts. Per 100 grams, green kiwi provides around 30 micrograms of folate, or not quite one tenth of the adult daily value based on guidance from the Office of Dietary Supplements and public health bodies such as the U.S. Centers for Disease Control and Prevention. Folate helps normal cell division and red blood cell formation, which is why it matters so much in pregnancy and early life.

Beyond folate, kiwi carries small amounts of several B vitamins such as thiamin (B1), riboflavin (B2), niacin, and vitamin B6. These vitamins help the body handle energy from food and keep nerves and red blood cells working as they should. Kiwi will not cover daily B vitamin requirements on its own, yet it adds variety to the mix you get from grains, legumes, and animal foods.

How Kiwi Fits Into Your Folate Intake

Adults generally aim for around 400 micrograms of folate each day from food and, when needed, supplements. One kiwi only covers a slice of that target, though it pairs well with other folate sources such as leafy greens, beans, and fortified grains. When someone enjoys fruit as a main snack, adding kiwi to the bowl is an easy way to raise folate intake without extra cooking.

Vitamin E, Vitamin A, And Antioxidant Effects

While vitamin C carries most of the fame, kiwi also brings vitamin E and provitamin A carotenoids. Both vitamins have antioxidant properties, which means they help neutralize free radicals created during normal metabolism or from daily exposure to sunlight and pollution.

Green kiwi supplies around 1 mg of vitamin E per 100 grams in many nutrient tables, a modest share of the daily value but still useful in the context of a fruit plate. The fruit also carries small amounts of carotenoids that the body can convert to vitamin A. That level will not rival carrots or sweet potatoes, yet it still counts toward full-day intake.

The mix of vitamin C, vitamin E, and carotenoids in kiwi gives this fruit a broad antioxidant profile for such a small serving. Many researchers describe kiwifruit as a nutrient dense berry that offers a concentrated package of vitamins alongside fiber and potassium, which helps explain why kiwi shows up in so many studies on diet and markers of heart and gut health.

Other Nutrients That Work Alongside Kiwi Vitamins

When you ask about kiwi vitamins, you also touch on nutrients that pair with those vitamins. Kiwi supplies fiber, potassium, and a natural enzyme called actinidin, and these compounds interact with vitamin intake in useful ways.

Fiber And Vitamin Absorption

Each kiwi provides a few grams of fiber, with both soluble and insoluble types present. Fiber helps with regular digestion and can affect how slowly the body absorbs sugars from the fruit. A steady intake of fiber rich fruits such as kiwi makes it easier to keep digestion comfortable while still enjoying sweet foods.

Potassium And Vitamin Balance

Green kiwi often contains around 300 mg of potassium per 100 grams, so a single fruit adds a solid amount to the day. Potassium works alongside vitamin intake by helping keep fluid balance and blood pressure in a healthy range. When you combine kiwi with other potassium sources such as bananas or beans, you build a plate that helps heart health on several fronts at once.

Kiwi Vitamins In Daily Eating

Knowing what vitamins are in a kiwi only helps if you can turn that knowledge into daily habits. The good news is that kiwi is easy to add to meals and snacks without much prep time.

Simple Ways To Eat More Kiwi

You can slice kiwi into rounds and eat it with a spoon, dice it into yogurt, or stir it into a small bowl of oats. Many people enjoy kiwi in fruit salads with berries and citrus, which builds a wide mix of vitamin rich ingredients in one dish. Green kiwi also pairs well with savory plates, such as a salsa for grilled fish.

Balancing Kiwi With Other Vitamin Sources

Since kiwi is especially dense in vitamin C and vitamin K, you can think of it as an anchor fruit for those nutrients while you rely on other foods for fat soluble vitamins and the full B vitamin family. Citrus, berries, dark leafy greens, nuts, seeds, dairy products, eggs, and fortified grains all play their part, and kiwi slots neatly into that wider pattern.

Kiwi Vitamin C Compared With Other Fruits

It can help to see how kiwi vitamin content stacks up against other fruits you might eat in the same week. The table below uses rounded values per 100 grams from widely used nutrient databases to give a simple side by side view of vitamin C levels.

Fruit	Approximate Vitamin C Per 100 g	Simple Takeaway
Green kiwifruit	About 60–90 mg	Among the higher vitamin C fruits
Orange	Roughly 50–70 mg	Strong vitamin C source
Strawberries	About 55–60 mg	Comparable to kiwi per 100 g
Banana	Around 8–10 mg	Low vitamin C content
Apple	About 4–6 mg	Low vitamin C level
Pineapple	Around 45–50 mg	Good vitamin C contributor
Grapes	Roughly 10 mg	Smaller vitamin C share

The exact numbers in nutrient tables come from specific samples, so your own fruit may land a little higher or lower. Even with that natural swing, kiwi clearly stands near the top of common fruits for vitamin C density, while also bringing vitamin K, vitamin E, and folate along for the ride.

How Many Kiwis Make Sense In A Day?

Most healthy adults can enjoy one or two kiwis a day as part of a balanced eating pattern. That amount delivers a large share of vitamin C, a fair amount of vitamin K, and steady contributions of folate, vitamin E, and several B vitamins, all for roughly 60 calories per fruit.

People with kidney disease or those on potassium restricted diets should ask their medical team about total potassium limits, since kiwi adds to the daily load. Anyone with a known kiwi allergy, or with a history of reactions to related fruits such as latex linked plants, should avoid kiwi or seek tailored advice before adding it often.

For most people, though, kiwi can sit beside citrus, berries, and other fruits as a regular part of daily meals. When you understand what vitamins are in a kiwi, it becomes easier to pick the rest of the menu so that you cover vitamin C, vitamin K, folate, vitamin E, and the many other nutrients your body needs.