Kiwi

Vitamin C (more per serving than an orange), fiber, vitamin K.

Category: Fruits
Plate rating: 92/100
Glycemic index: ≈50 · Low GI
Pesticide residue: Lower

What kiwi offers

More vitamin C than oranges
A small study linked kiwi to better sleep
Fiber for digestion
Vitamin K & E

When to eat it

Any time.

Tip

Eat the skin for extra fiber!

Pairs well with

Greek Yogurt · Berries · Spinach

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Peeling works but skin is edible and very nutritious. Rinse produce under running water before eating.

More fruits

BlueberriesAnthocyanin antioxidants, vitamin C & K, fiberFruits

AvocadoMonounsaturated fats, fiber, potassium; helps absorb fat-soluble vitaminsFruitsMedicine note

PomegranatePolyphenol antioxidants, vitamin C, fiber (seeds)Fruits

AppleRich in fiber, Vitamin C, antioxidantsFruits

GuavaVery high in vitamin C, fiber, potassiumFruits

OrangeVitamin C, folate, fiberFruitsMedicine note

Sources

Nutrient data: USDA FoodData Central (search “Kiwi”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.