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  • Nutrition Hub

Kiwi

Bright and tart, kiwi supports digestion and immunity with vitamin C, enzymes, and fiber.
  • Nutrition Facts

Serving Size: 2 medium kiwi (138g)

  • Calories: 84
  • Calories: 84
  • Fiber: 4.1g
  • Sugar: 12.4g
  • Protein: 1.6g
  • Fat: 0.7g
  • Key Nutrients
Vitamin C, Vitamin K, Vitamin E, and Copper
  • Key Vitamins
Vitamin C (142% DV), Vitamin K (46% DV), Vitamin E (13% DV), Folate (9% DV), Vitamin B6 (5% DV), Pantothenic Acid (B5) (5% DV)
  • Essential Minerals
Copper (20% DV), Potassium (9% DV), Manganese (6% DV), Magnesium (6% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
7
  • Impact
Low
  • Glycemic Scale Rating
Low
0-55
Medium
56-69
High
70+
0 20 40 60 80 100

No glycemic index number is listed for this food yet.

kiwi
kiwi
  • Health Benefits:
    • An excellent source of vitamin C, which supports immune function and collagen production
    • Provides fiber that supports healthy digestion
    • Contains actinidin, a natural enzyme studied for its role in protein digestion
    • A source of antioxidants that may help protect cells from oxidative stress
    • Naturally sweet-tart and low in calories
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.