What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 medium (69 g)
Water57.3 g84%
Sugars6.2 g9%
Fibre2.1 g3%
Other carbs1.8 g3%
Protein0.8 g1%
Fat0.4 g1%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Kiwifruit (Actinidia deliciosa) is a fruit used for relieves functional constipation and improves bowel regularity. NutriDex grades the human evidence as Moderate. Kiwifruit is one of the most vitamin C-dense common fruits, and even small daily portions reliably raise plasma ascorbate. The best-supported clinical benefit is for functional constipation: multiple RCTs and a systematic review/meta-analysis show two kiwifruit daily increase spontaneous bowel movements and reduce abdominal discomfort, with efficacy comparable to fibre-matched psyllium, attributed to its fibre, water and the enzyme actinidin. The meta-analysis rated certainty as low, reflecting small samples and risk of bias. A randomised trial found three kiwifruit daily modestly lowered 24-hour blood pressure versus an apple, and small crossover trials suggest possible mood or sleep benefits, but these findings are preliminary (often only trend-level) and need replication. Overall, the human evidence is most convincing for laxation and vitamin C status, while broader cardiometabolic and sleep claims remain exploratory.
Purported Benefits
✓Relieves functional constipation and improves bowel regularity
✓Raises plasma vitamin C and supports antioxidant status
✓May modestly lower 24-hour blood pressure
✓Improves laxation with efficacy comparable to psyllium
✓Preliminary, trend-level evidence for improved sleep or mood
✓Provides vitamin K and vitamin E with low glycaemic load
Dosing & Compounds
Typical Dose
Two green kiwifruit daily (about 140-180 g) is the dose used in most constipation trials; one medium kiwi (~69 g) supplies roughly 70% of the adult vitamin C Daily Value. Eat the whole edible flesh, ideally with skin for extra fibre.
Active Compounds
Vitamin C (ascorbic acid)Dietary fibre (soluble and insoluble)Actinidin (proteolytic enzyme)Vitamin K1 (phylloquinone)Vitamin E (alpha-tocopherol)PotassiumPolyphenols (flavonoids, chlorogenic acid)Lutein and zeaxanthin (carotenoids)Folate
Safety & Cautions
⚠
Kiwifruit is a recognised allergen and can cause oral allergy syndrome or, rarely, anaphylaxis, often cross-reacting with latex, birch pollen, avocado and banana. It is high in oxalate, so people prone to calcium-oxalate kidney stones should moderate intake. The vitamin K content can slightly affect warfarin dosing if intake changes abruptly. The actinidin enzyme can intensify reactions in sensitised individuals. It carries a meaningful natural sugar load; portion accordingly in diabetes. No clinically important grapefruit-type CYP3A4 interaction is known. Educational only — always check with your doctor or pharmacist before combining Kiwifruit with any medicine.
Kiwifruit is most often taken for Relieves functional constipation and improves bowel regularity, Raises plasma vitamin C and supports antioxidant status, May modestly lower 24-hour blood pressure, Improves laxation with efficacy comparable to psyllium. Vitamin C-dense fruit that eases constipation
Does Kiwifruit work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Kiwifruit is one of the most vitamin C-dense common fruits, and even small daily portions reliably raise plasma ascorbate. The best-supported clinical benefit is for functional constipation: multiple RCTs and a systematic review/meta-analysis show two kiwifruit daily increase spontaneous bowel movements and reduce abdominal discomfort, with efficacy comparable to fibre-matched psyllium, attributed to its fibre, water and the enzyme actinidin. The meta-analysis rated certainty as low, reflecting small samples and risk of bias. A randomised trial found three kiwifruit daily modestly lowered 24-hour blood pressure versus an apple, and small crossover trials suggest possible mood or sleep benefits, but these findings are preliminary (often only trend-level) and need replication. Overall, the human evidence is most convincing for laxation and vitamin C status, while broader cardiometabolic and sleep claims remain exploratory.
What is the typical dose of Kiwifruit?
Two green kiwifruit daily (about 140-180 g) is the dose used in most constipation trials; one medium kiwi (~69 g) supplies roughly 70% of the adult vitamin C Daily Value. Eat the whole edible flesh, ideally with skin for extra fibre.
Is Kiwifruit safe? Any cautions or side effects?
Kiwifruit is a recognised allergen and can cause oral allergy syndrome or, rarely, anaphylaxis, often cross-reacting with latex, birch pollen, avocado and banana. It is high in oxalate, so people prone to calcium-oxalate kidney stones should moderate intake. The vitamin K content can slightly affect warfarin dosing if intake changes abruptly. The actinidin enzyme can intensify reactions in sensitised individuals. It carries a meaningful natural sugar load; portion accordingly in diabetes. No clinically important grapefruit-type CYP3A4 interaction is known.
How many studies support Kiwifruit?
NutriDex cites 10 sources for Kiwifruit, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Kiwifruit (Actinidia deliciosa): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/kiwifruit
BibTeX
@misc{nutridex_kiwifruit,
author = {Peh, Daryl},
title = {Kiwifruit (Actinidia deliciosa): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/kiwifruit},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.