Kiwi fruit
BLS 4.0 food: Kiwi fruit raw (Kiwi roh), code F514100 · cross-reference USDA FDC #168153
Per portion (75 g)
45.8 kcalenergy
0.68 gprotein
2.9 gfibre
0.38 gfat
7.6 gcarbohydrate
Verified benefits — authorised EU health claims
Kiwi fruit meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of gums.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal energy-yielding metabolism.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 13 more authorised claims
Vitamin C contributes to normal psychological function.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 71 mg per 100 g = 89 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to normal blood clotting.
✓ 33 µg per 100 g = 44 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 33 µg per 100 g = 44 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 35 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 35 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 35 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 35 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 35 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 35 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 61 kcal | 45.8 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 0.9 g | 0.68 g | BLS PROT625 · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Fat | 0.5 g | 0.38 g | BLS FAT · Aggregated from several sourcesreferenceD’Evoli, L.; Moscatello, S.; Lucarini, M.; Aguzzi, A.; Gabrielli, P.; Proietti, S.; Battistelli, A.; Nutritional traits and antioxidant capacity of kiwifruit (Actinidia deliciosa Planch., cv. Hayward) grown in Italy; Journal of Food Composition and Analysis; 2015; 37 Public Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Carbohydrate (available) | 10.1 g | 7.6 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 10.1 g | 7.6 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Aggregated from several sourcesreferenceD’Evoli, L.; Moscatello, S.; Lucarini, M.; Aguzzi, A.; Gabrielli, P.; Proietti, S.; Battistelli, A.; Nutritional traits and antioxidant capacity of kiwifruit (Actinidia deliciosa Planch., cv. Hayward) grown in Italy; Journal of Food Composition and Analysis; 2015; 37 Converted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Dietary fibre | 3.9 g | 2.9 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 1.5 g | 1.1 g | BLS FIBSOL · Laboratory analysis | |
| Water | 84.9 g | 63.7 g | BLS WATER · Aggregated from several sourcesreferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 D’Evoli, L.; Moscatello, S.; Lucarini, M.; Aguzzi, A.; Gabrielli, P.; Proietti, S.; Battistelli, A.; Nutritional traits and antioxidant capacity of kiwifruit (Actinidia deliciosa Planch., cv. Hayward) grown in Italy; Journal of Food Composition and Analysis; 2015; 37 | |
| Salt | 0.01 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0 g | 0 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0 g | 0 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.3 g | 0.23 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.1 g | 0.07 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.1 g | 0.07 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.2 g | 0.15 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.2 g | 0.15 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 0 g | 0 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 3 µg | 2.3 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 1.7 mg | 1.3 mg | 14 % | BLS VITE · Aggregated from several sourcesreferenceConverted value from: Chun, J., et al.; Tocopherol and tocotrienol contents of raw and processed fruits and vegetables in the United States diet; Journal of Food Composition and Analysis; 2006; 19; 2-3 Converted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Vitamin K | 33 µg | 24.8 µg | 44 % | BLS VITK · Calculated by formula |
| Vitamin C | 71 mg | 53.3 mg | 89 % | BLS VITC · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Thiamin (vitamin B1) | 0.01 mg | 0.01 mg | 1 % | BLS THIA · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Niacin (vitamin B3) | 0.6 mg | 0.45 mg | 4 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.42 mg | 0.32 mg | 7 % | BLS PANTAC · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Vitamin B6 | 0.07 mg | 0.05 mg | 5 % | BLS VITB6 · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Biotin | 1.3 µg | 0.97 µg | 3 % | BLS BIOT · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Folate | 35 µg | 26.3 µg | 18 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 7.8 mg | 5.8 mg | USDA FDC 168153 |
Minerals & trace elements
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 3 mg | 2.3 mg | BLS NA · Aggregated from several sourcesreferenceBarea-Álvarez M, Delgado-Andrade C, Haro A, Olalla M, Seiquer I, Rufián-Henares JÁ; Subtropical fruits grown in Spain and elsewhere: A comparison of mineral profiles.; Journal of Food Composition and Analysis; 2016; 48 D’Evoli, L.; Moscatello, S.; Lucarini, M.; Aguzzi, A.; Gabrielli, P.; Proietti, S.; Battistelli, A.; Nutritional traits and antioxidant capacity of kiwifruit (Actinidia deliciosa Planch., cv. Hayward) grown in Italy; Journal of Food Composition and Analysis; 2015; 37 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Public Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Potassium | 280 mg | 210 mg | 14 % | BLS K · Aggregated from several sourcesreferenceBarea-Álvarez M, Delgado-Andrade C, Haro A, Olalla M, Seiquer I, Rufián-Henares JÁ; Subtropical fruits grown in Spain and elsewhere: A comparison of mineral profiles.; Journal of Food Composition and Analysis; 2016; 48 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 D’Evoli, L.; Moscatello, S.; Lucarini, M.; Aguzzi, A.; Gabrielli, P.; Proietti, S.; Battistelli, A.; Nutritional traits and antioxidant capacity of kiwifruit (Actinidia deliciosa Planch., cv. Hayward) grown in Italy; Journal of Food Composition and Analysis; 2015; 37 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Calcium | 26 mg | 19.5 mg | 3 % | BLS CA · Aggregated from several sourcesreferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Barea-Álvarez M, Delgado-Andrade C, Haro A, Olalla M, Seiquer I, Rufián-Henares JÁ; Subtropical fruits grown in Spain and elsewhere: A comparison of mineral profiles.; Journal of Food Composition and Analysis; 2016; 48 D’Evoli, L.; Moscatello, S.; Lucarini, M.; Aguzzi, A.; Gabrielli, P.; Proietti, S.; Battistelli, A.; Nutritional traits and antioxidant capacity of kiwifruit (Actinidia deliciosa Planch., cv. Hayward) grown in Italy; Journal of Food Composition and Analysis; 2015; 37 |
| Magnesium | 14 mg | 10.5 mg | 4 % | BLS MG · Aggregated from several sourcesreferenceMiller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 D’Evoli, L.; Moscatello, S.; Lucarini, M.; Aguzzi, A.; Gabrielli, P.; Proietti, S.; Battistelli, A.; Nutritional traits and antioxidant capacity of kiwifruit (Actinidia deliciosa Planch., cv. Hayward) grown in Italy; Journal of Food Composition and Analysis; 2015; 37 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Phosphorus | 33 mg | 24.8 mg | 5 % | BLS P · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Iron | 0.2 mg | 0.15 mg | 1 % | BLS FE · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2010; 2010 D’Evoli, L.; Moscatello, S.; Lucarini, M.; Aguzzi, A.; Gabrielli, P.; Proietti, S.; Battistelli, A.; Nutritional traits and antioxidant capacity of kiwifruit (Actinidia deliciosa Planch., cv. Hayward) grown in Italy; Journal of Food Composition and Analysis; 2015; 37 Public Health England, Nutrient analysis of fruits and vegetables. 2017 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 |
| Zinc | 0.09 mg | 0.07 mg | 1 % | BLS ZN · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2010; 2010 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Habte, G., et al.; Determination of Essential and Toxic Elements in Tropical Fruit by Microwave-Assisted Digestion and Inductively Coupled Plasma-Mass Spectrometry.; Analytical Letters; 2017; 50; 6 D’Evoli, L.; Moscatello, S.; Lucarini, M.; Aguzzi, A.; Gabrielli, P.; Proietti, S.; Battistelli, A.; Nutritional traits and antioxidant capacity of kiwifruit (Actinidia deliciosa Planch., cv. Hayward) grown in Italy; Journal of Food Composition and Analysis; 2015; 37 Terrés, C, Navarro, M, Martín-Lagos, F, Giménez, R, López, H, López, MC; Zinc levels in foods from southeastern Spain: relationship to daily dietary intake; Food Additives and Contaminants; 2001; 8; 18 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Iodine | 0.8 µg | 0.6 µg | 1 % | BLS ID · Aggregated from several sourcesreferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 The New Zealand Institute for Plant & Food Research Limited; The New Zealand Food Composition Table, 10th Edition; 2013 |
| Selenium | 0.2 µg | 0.15 µg | 0 % | USDA FDC 168153 |
| Copper | 0.12 mg | 0.09 mg | 12 % | BLS CU · Aggregated from several sourcesreferenceHabte, G., et al.; Determination of Essential and Toxic Elements in Tropical Fruit by Microwave-Assisted Digestion and Inductively Coupled Plasma-Mass Spectrometry.; Analytical Letters; 2017; 50; 6 Converted value from: BVL; Lebensmittel Monitoring 2010; 2010 Public Health England, Nutrient analysis of fruits and vegetables. 2017 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 |
| Manganese | 0.06 mg | 0.04 mg | 3 % | BLS MN · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2010; 2010 Habte, G., et al.; Determination of Essential and Toxic Elements in Tropical Fruit by Microwave-Assisted Digestion and Inductively Coupled Plasma-Mass Spectrometry.; Analytical Letters; 2017; 50; 6 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
Essential amino acids
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.01 g | 0.01 g | BLS HIS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Isoleucine | 0.02 g | 0.02 g | BLS ILE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Leucine | 0.05 g | 0.04 g | BLS LEU · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Lysine | 0.05 g | 0.04 g | BLS LYS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Methionine | 0 g | 0 g | BLS MET · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Phenylalanine | 0.03 g | 0.02 g | BLS PHE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Threonine | 0.04 g | 0.03 g | BLS THR · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Tryptophan | 0.01 g | 0.01 g | BLS TRP · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Valine | 0.04 g | 0.03 g | BLS VAL · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.