Kiwi, raw
Checked by us One serving: 140 g · 81 kcal
Lots of vitamin C and vitamin K1.
Nothing to watch for most people so far.
On warfarin? Keep your vitamin K steady. Worth knowing for some people: kiwifruit allergy; latex-fruit syndrome.
Good for
How we counted this
What one serving (140 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
105 mg in one serving: 117% of the 90 mg a day men need, 140% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- A lot
Vitamin K1
Your blood needs it to clot.
Learn more
56.4 µg in one serving: 47% of the 120 µg a day men need, 63% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
20 more nutrients below “a lot”
- Some
Fibre
Keeps your gut moving.
Learn more
4.2 g in one serving: 11% of the 38 g a day men need, 17% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Some
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
1.82 mg in one serving: 12% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
36.4 µg in one serving: 9% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
277 mg in one serving: 8% of the 3,400 mg a day men need, 11% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.09 mg in one serving: 7% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
22 mg in one serving: 6% of the 400 mg a day men need, 7% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.83 mg in one serving: 5% of the 16 mg a day men need, 6% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
49 mg in one serving: 5% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
58.8 mg in one serving: 4% of the 1,600 mg a day men need, 5% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.04 mg in one serving: 3% of the 1.2 mg a day men need, 4% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.04 mg in one serving: 3% of the 1.3 mg a day men need, 4% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
1.48 g in one serving: 3% of the 56 g a day men need, 3% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
10.9 mg in one serving: 2% of the 550 mg a day men need, 3% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.34 mg in one serving: 4% of the 8 mg a day men need, 2% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.2 mg in one serving: 2% of the 11 mg a day men need, 3% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
5.6 µg in one serving: 1% of the 900 µg a day men need, 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.28 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Checked for nickel, aluminum, cadmium and lead: fine at normal amounts.
Nickel
Nothing to watchYou’d need about 93 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 7.08 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 18,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 140 g a day, which stays within the 13,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 17,995 g a day would reach it, an upper bound on grams since non-detects count as zero. A serving carries 7.0798 µg. Background intake is not subtracted.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Aluminum
Nothing to watchYou’d need about 43 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 232 µg
How we got this
42,000 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable weekly intake (TWI) for aluminium is 1 mg/kg body weight/week, 70,000 µg a week for 70 kg. Eaten alone, about 42,322 g a week would reach it. A serving carries 231.6 µg. The level is unusually high for a fruit, with a very wide spread between composites. Background intake is not subtracted.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Cadmium
Nothing to watchYou’d need about 86 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.08 µg
How we got this
A serving a day adds 0.5% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 290,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 980 g a week, which stays within the 84,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.48% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.4% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.13 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01). Judged by what a serving adds to the average adult's intake: a serving carries 0.1263 µg, about 0.4% on top of 35 µg a day, far from doubling it.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
For some people
Flagged for people with a kiwifruit allergy: an allergy to kiwifruit proteins, not a dose limit. Sensitisation to Act d 1 (actinidin) and living in Iceland were independent risk factors for severe allergy (odds ratio 3.98 and 5.60), though actinidin is not the major allergen everywhere: in 76 UK patients a 38 kDa protein was. Parent-reported prevalence in children in one Turkish city was 0.5% (72 of 15,783 responders), which cannot be applied to Canadian adults. Kiwi is not on Health Canada's priority allergen list, so Canadian labels do not have to declare it.
Flagged for people with a latex allergy: in a 2024 review of latex-fruit syndrome, kiwi is the second most commonly reported causative fruit (3 studies, 2 countries) after banana. Chitinase (a Hev b 11 homologue) is named as a shared allergen group, and in a smaller cohort kiwi triggered symptoms in 5 of 13 patients with features of the syndrome.
Flagged for people taking warfarin: the warfarin label asks for a consistent vitamin K intake, and a 140 g serving of green kiwifruit carries about 56 µg phylloquinone. Gold kiwifruit (SunGold) carries 6.1 µg per 100 g, so the choice of variety matters.
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 56 µg of vitamin K1.
Worth knowing
No limit applies, so none is rated.
Sugar
13 g of sugar in a 140 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 4
Noted for context, or not measured in this food yet.
Measured in this food, not rated yet. Not rated: this is total arsenic with no speciation, so no reference value is applied. A serving carries 0.2135 µg of total arsenic (Health Canada total diet study, 9 composites, 2004–2012).
Shown as context, not rated: EFSA's 2011 level for histamine is 50 mg per person per meal. At 1.9 mg/kg, a 140 g serving gives 0.27 mg, about 0.5% of that line. The review lists kiwi, with avocado and some juices, as the only fresh fruit in which histamine has been reported at all, and not in every study (in a Spanish market sample of 13, histamine was not detected).
Shown as context, not rated: advice for people who form calcium-oxalate stones, with no dose limit. 140 g of pulp holds 27.0 mg of total oxalate (about 10.6 mg soluble), from three bulk samples of green and golden cultivars (Nguyen and Savage 2013).
Shown as context, not rated: pesticide residues are not scored and no acceptable-daily-intake arithmetic was done. In CFIA's tests of imported kiwifruit, violations were fenhexamid 3 (10 positives of 241, max 4.33 ppm), dithiocarbamates 2 (10 positives of 240) and boscalid 1 (6 of 197).
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 140 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For vitamin C: no other fruits we’ve checked give clearly more, in the same 140 g.
For vitamin K1: no other fruits we’ve checked give clearly more, in the same 140 g.
None of the 17 other fruits we could compare gives clearly more nutrients per serving.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Strawberries, raw- 46 kcal in 140 g (this food: 81)
- Less vitamin K1 (3.08 µg vs 56.4 µg)
- Less vitamin C (83.5 mg vs 105 mg)
1 food out of the 17 other fruits we’ve checked and could compare gives clearly more nutrients, protein and fibre per calorie.
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among fruits, these help most.
Raisins3.3 g protein · 299 kcal per 100 g
Avocado, raw1.8 g protein · 206 kcal per 100 g
2 foods out of the 20 other fruits we’ve checked and could compare give clearly more protein, and more calories, per 100 g.
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Kiwifruit, green, raw
How the serving was set: 140 g (Health Canada TRA J.1, fruit, fresh, frozen or canned; kiwi is not a separate item in the table)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.042 g | 0.06 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Calcium | 35 mg | 49 mg | 60.34 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| 34 mg | 47.6 mg | 58.62 mg | copy of USDA · not used | Canadian Nutrient File 2026 #1585 | C | |
| Carbohydrate | 14 g | 19.6 g | 24.14 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Choline | 7.8 mg | 10.92 mg | 13.45 mg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Energy | 58 kcal | 81.2 kcal | – | FDC Energy (kcal) used | US food database (USDA Foundation Foods) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Fat | 0.44 g | 0.62 g | 0.76 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Fatty acids, total saturated | 0.029 g | 0.04 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Fibre | 3 g | 4.2 g | 5.17 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Folate | 26 µg | 36.4 µg | 44.83 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Iron | 0.24 mg | 0.34 mg | 0.41 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Magnesium | 15.7 mg | 21.98 mg | 27.07 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Niacin (B3, niacin equivalents) | 0.591 mg | 0.83 mg | 1.02 mg | listed used | Canadian Nutrient File 2026 #1585 | C |
| Phosphorus | 34 mg | 47.6 mg | 58.62 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Potassium | 198 mg | 277.2 mg | 341.38 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Protein | 1.06 g | 1.48 g | 1.83 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Riboflavin (B2) | 0.025 mg | 0.04 mg | 0.04 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Selenium | 0.2 µg | 0.28 µg | 0.34 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Sodium | 5 mg | 7 mg | 8.62 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Sugars | 8.99 g | 12.59 g | 15.5 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Thiamin (B1) | 0.027 mg | 0.04 mg | 0.05 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Vitamin A | 4 µg | 5.6 µg | 6.9 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Vitamin B6 | 0.061 mg | 0.09 mg | 0.11 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Vitamin C | 74.7 mg | 104.58 mg | 128.79 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Vitamin E | 1.3 mg | 1.82 mg | 2.24 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Vitamin K1 | 40.3 µg | 56.42 µg | 69.48 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Water | 83.9 g | 117.46 g | 144.66 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Zinc | 0.14 mg | 0.2 mg | 0.24 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 52 µg | 72.8 µg | 89.66 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Copper | 0.134 mg | 0.19 mg | 0.23 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Energy (Atwater general) | 64 kcal | 89.6 kcal | 110.34 kcal | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Energy (Atwater specific) | 58 kcal | 81.2 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Nitrogen | 0.17 g | 0.24 g | 0.29 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Ash | 0.63 g | 0.88 g | 1.09 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Starch | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Sucrose | 0.15 g | 0.21 g | 0.26 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Glucose | 4.11 g | 5.75 g | 7.09 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Fructose | 4.35 g | 6.09 g | 7.5 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Maltose | 0.19 g | 0.27 g | 0.33 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Carbohydrate, by summation | 12 g | 16.8 g | 20.69 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Energy | 241 kj | 337.4 kj | 415.52 kj | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Sugars, Total | 8.99 g | 12.59 g | 15.5 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Galactose | 0.17 g | 0.24 g | 0.29 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Fiber, soluble | 0.7 g | 0.98 g | 1.21 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Fiber, insoluble | 2.3 g | 3.22 g | 3.97 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Vitamin A, IU | 87 iu | 121.8 iu | 150 iu | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Tocopherol, gamma | 0.03 mg | 0.04 mg | 0.05 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Tocotrienol, gamma | 0.1 mg | 0.14 mg | 0.17 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Folate, food | 25 µg | 35 µg | 43.1 µg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Folate, DFE | 25 µg | 35 µg | 43.1 µg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Betaine | 0.5 mg | 0.7 mg | 0.86 mg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Tryptophan | 0.013 g | 0.02 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Threonine | 0.043 g | 0.06 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Isoleucine | 0.046 g | 0.06 g | 0.08 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Leucine | 0.059 g | 0.08 g | 0.1 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Lysine | 0.055 g | 0.08 g | 0.09 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Methionine | 0.022 g | 0.03 g | 0.04 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Cystine | 0.028 g | 0.04 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Phenylalanine | 0.039 g | 0.05 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Tyrosine | 0.03 g | 0.04 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Valine | 0.052 g | 0.07 g | 0.09 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Arginine | 0.073 g | 0.1 g | 0.13 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Histidine | 0.024 g | 0.03 g | 0.04 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Alanine | 0.048 g | 0.07 g | 0.08 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Aspartic acid | 0.113 g | 0.16 g | 0.19 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Glutamic acid | 0.165 g | 0.23 g | 0.28 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Glycine | 0.054 g | 0.08 g | 0.09 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Proline | 0.04 g | 0.06 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Serine | 0.047 g | 0.07 g | 0.08 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| SFA 16:0 | 0.017 g | 0.02 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| SFA 18:0 | 0.012 g | 0.02 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| MUFA 18:1 | 0.047 g | 0.07 g | 0.08 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| PUFA 18:2 | 0.246 g | 0.34 g | 0.42 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| PUFA 18:3 | 0.042 g | 0.06 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Fatty acids, total monounsaturated | 0.047 g | 0.07 g | 0.08 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Fatty acids, total polyunsaturated | 0.287 g | 0.4 g | 0.49 g | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
| Lactose | 0.02 g | 0.03 g | 0.03 g | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Lutein + zeaxanthin | 122 µg | 170.8 µg | 210.34 µg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Manganese | 0.064 mg | 0.09 mg | 0.11 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Niacin (B3, preformed) | 0.37 mg | 0.52 mg | 0.64 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Pantothenic acid (B5) | 0.206 mg | 0.29 mg | 0.36 mg | listed used | US food database (USDA Foundation Foods) #327046 | C |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #168153 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's tolerable weekly intake (TWI) for aluminium is 1 mg/kg body weight/week, 70,000 µg a week for 70 kg. Eaten alone, about 42,322 g a week would reach it. A serving carries 231.6 µg. The level is unusually high for a fruit, with a very wide spread between composites. Background intake is not subtracted. · Health Canada Total Diet Study, trace elements · A
- Arsenic, all forms · Not rated yet · Not rated: this is total arsenic with no speciation, so no reference value is applied. A serving carries 0.2135 µg of total arsenic (Health Canada total diet study, 9 composites, 2004–2012). · Health Canada Total Diet Study, trace elements · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.48% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Histamine · Context · Shown as context, not rated: EFSA's 2011 level for histamine is 50 mg per person per meal. At 1.9 mg/kg, a 140 g serving gives 0.27 mg, about 0.5% of that line. The review lists kiwi, with avocado and some juices, as the only fresh fruit in which histamine has been reported at all, and not in every study (in a Spanish market sample of 13, histamine was not detected). · Sanchezperez 2018 · B
- Kiwifruit allergy · Worth knowing · Flagged for people with a kiwifruit allergy: an allergy to kiwifruit proteins, not a dose limit. Sensitisation to Act d 1 (actinidin) and living in Iceland were independent risk factors for severe allergy (odds ratio 3.98 and 5.60), though actinidin is not the major allergen everywhere: in 76 UK patients a 38 kDa protein was. Parent-reported prevalence in children in one Turkish city was 0.5% (72 of 15,783 responders), which cannot be applied to Canadian adults. Kiwi is not on Health Canada's priority allergen list, so Canadian labels do not have to declare it. · PubMed 23141741 · B
- Latex-fruit syndrome · Worth knowing · Flagged for people with a latex allergy: in a 2024 review of latex-fruit syndrome, kiwi is the second most commonly reported causative fruit (3 studies, 2 countries) after banana. Chitinase (a Hev b 11 homologue) is named as a shared allergen group, and in a smaller cohort kiwi triggered symptoms in 5 of 13 patients with features of the syndrome. · PubMed 39064262 · B
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01). Judged by what a serving adds to the average adult's intake: a serving carries 0.1263 µg, about 0.4% on top of 35 µg a day, far from doubling it. · Health Canada Total Diet Study, trace elements · A
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 17,995 g a day would reach it, an upper bound on grams since non-detects count as zero. A serving carries 7.0798 µg. Background intake is not subtracted. · Health Canada Total Diet Study, trace elements · A
- Oxalate for kidney-stone formers · Context · Shown as context, not rated: advice for people who form calcium-oxalate stones, with no dose limit. 140 g of pulp holds 27.0 mg of total oxalate (about 10.6 mg soluble), from three bulk samples of green and golden cultivars (Nguyen and Savage 2013). · PubMed 28239098 · B
- Pesticide residues · Context · Shown as context, not rated: pesticide residues are not scored and no acceptable-daily-intake arithmetic was done. In CFIA's tests of imported kiwifruit, violations were fenhexamid 3 (10 positives of 241, max 4.33 ppm), dithiocarbamates 2 (10 positives of 240) and boscalid 1 (6 of 197). · CFIA chemical residue monitoring (2016–2023) · A
- Vitamin K and warfarin · Worth knowing · Flagged for people taking warfarin: the warfarin label asks for a consistent vitamin K intake, and a 140 g serving of green kiwifruit carries about 56 µg phylloquinone. Gold kiwifruit (SunGold) carries 6.1 µg per 100 g, so the choice of variety matters. · US food database (USDA Foundation Foods) · B
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: derived: Foundation/SR 327046 and 168153 fructose 4.35 minus glucose 4.11 = 0.24 g/100 g (0.34 g in 140 g; under Varney 2017's 0.40 g line up to about 167 g); Foundation 2710831 (peeled, 8 data points) 4.288 - 3.455 = 0.833 g/100 g (1.17 g in 140 g; above the line from about 48 g) g/100 g · fresh weight · raw · grade B · US food database (USDA Foundation Foods)
- tyramine: not detected (n 13) mg/kg · fresh weight · raw · grade B · Sanchezperez 2018
Sources
- CFIA, National Chemical Residue Monitoring Program, Annex B1 (domestic) and B2 (import) results summaries 2016-17 to 2022-23 (open.canada.ca); rows Watermelon, Melon - Cantaloupe, Cucumber, Zucchini
cfia-ncrmp-annexes-2016-2023· secondary source · Government of Canada terms (Crown copyright) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Le TM, Bublin M, Breiteneder H, et al. Kiwifruit allergy across Europe: clinical manifestation and IgE recognition patterns to kiwifruit allergens. J Allergy Clin Immunol 2013;131:164-171 · doi:10.1016/j.jaci.2012.09.009 · PMID 23141741
pmid:23141741· abstract only · licence not recorded - Nguyen HV, Savage GP. Total, soluble and insoluble oxalate contents of ripe green and golden kiwifruit. Foods 2013;2(1):76-82 · doi:10.3390/foods2010076 · PMID 28239098
pmid:28239098· abstract only · CC BY (Europe PMC licence field, PMC5302238) - Gromek W, Kolodziejczyk N, et al. Revisiting latex-fruit syndrome after 30 years of research: a comprehensive literature review and description of two cases. J Clin Med 2024;13(14):4222 · doi:10.3390/jcm13144222 · PMID 39064262
pmid:39064262· full text read · CC BY 4.0 - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.