Proper kiwi fruit storage helps preserve both flavour and nutrition. Unripe kiwifruits should be kept at room temperature until they soften, and if you want to speed up ripening, place them in a paper bag with apples or bananas. Once ripe, kiwis can be stored in the refrigerator for up to one to two weeks, keeping them fresh and juicy. For longer storage, sliced kiwifruit can be frozen and later used in smoothies or desserts without losing its nutrient benefits. Learning the best way to store kiwifruit ensures you always enjoy this healthy fruit at peak freshness.

Eat kiwifruit with a spoon:

When peeling and slicing a kiwifruit is too much, simply cut it in half and dig in with a spoon.

Fruit salads and smoothies:

Tossed in a quick smoothie or sliced into a salad, kiwifruit provides a flavourful zing to any dish, along with its potent nutrition.

Whether you’re discovering what kiwi fruit is for the first time or you’re a longtime fan of this fruit, understanding proper storage, preparation, and the full scope of kiwi fruit health benefits helps you maximise this nutritional powerhouse’s potential in your daily diet.

Yes, you can eat kiwi fruit skin, and doing so actually offers several health benefits. The skin is packed with fibre, vitamins, and antioxidants, which can help support digestion, boost your immune system, and improve overall health. While the fuzzy texture may feel unusual at first, many people find it enjoyable once they get used to it. To make it more palatable, you can wash the kiwi thoroughly to remove any dirt or residues, and then either eat it whole, slice it into salads, or blend it into smoothies. Eating the skin not only maximises the fruit’s nutritional value but also helps reduce food waste. For those who are sensitive to the fuzz, rubbing the skin lightly with a towel or cutting off just the tips can make it easier to eat without losing its benefits.

Can’t find fresh kiwifruit because it’s out of season? Or always on the go? Actazin whole green kiwifruit powder is the perfect solution. Clinically proven, this convenient powder delivers the same functional benefits as eating two whole green kiwifruits, all in a low 600 mg daily dose. Shelf-stable for up to three years, Actazin retains the natural enzymes, fibre, and nutrients found in fresh kiwifruit, supporting digestion, gut health, and overall wellness. Whether you add it to smoothies, yogurt, or simply mix it with water, Actazin makes it easy to enjoy the health benefits of kiwi anytime, anywhere, without worrying about freshness or seasonality.

You can find a range of finished products with Actazin here.

Green kiwifruit is the better pick for fibre and vitamin K, and it generally carries more of the enzyme actinidin. Gold kiwifruit wins on vitamin C and sweetness, and the digestive research cited on this page was done on green. Livaux has a side-by-side comparison of green and gold kiwifruit nutrition with the full per-100 g figures.

The EU-authorised claim above rests on a body of trials, and those trials are less uniform than the claim suggests. Four of them show the range.

Read them with three limits in mind. Three of the four ran four weeks or less. Several compared against baseline rather than a placebo group, and the Rush study was uncontrolled. And the gains were roughly one to two extra bowel movements a week at best: real, but modest.

The Chey trial is the useful reality check. If frequency alone is the goal, prunes did more. Kiwifruit stood out on straining and bloating, which is why we position it for digestive comfort rather than as the strongest laxative fruit. The head-to-head with psyllium is covered in our kiwifruit versus psyllium comparison.

Two green kiwifruit a day has the best evidence. It matches the 200 g of flesh in the EU claim and the intake in the largest trials above. If you are smaller, or new to kiwifruit, start with one a day and build up over a week, because extra fibre can cause gas at first. In the Gearry trial healthy adults also had about 1.2 more bowel movements a week, so if you are already regular, expect looser stools rather than an improvement.

Some people should check before making kiwifruit a daily habit:

• Warfarin users. Kiwifruit contains vitamin K (40.3 µg per 100 g for green, per USDA). Hospital guidance for people on warfarin is to keep vitamin K intake steady rather than cut foods out, and kiwifruit appears on those lists. Tell your anticoagulation clinic before you change how much you eat.
• Restricted potassium diets. At 312 mg per 100 g, two fruit add up. Anyone limiting potassium for kidney disease should agree portions with a dietitian.
• Allergy. Mouth itching or swelling after kiwifruit, or a known latex or birch pollen allergy, means stop and see a clinician (see the allergy answer in the FAQ).

Constipation that is new, painful, or comes with blood in the stool or unexplained weight loss needs a clinician, not a fruit bowl.

Fresh fruit is the default, and the cheapest option. A powder makes sense when you want a fixed daily amount that does not depend on season, ripeness or fruit size. That is the gap Actazin fills: whole New Zealand green kiwifruit, freeze-dried with Anagenix’s Target Bio-Lock process, taken at 600 mg a day.

Its own trials are small but controlled. In a randomised, double-blind, placebo-controlled trial of 43 healthy adults with occasional constipation, 600 mg a day for 28 days softened stools by 0.38 on the Bristol scale at day 14 (p<0.05 versus placebo and baseline). Complete spontaneous bowel movements rose by 1.44 a week by the end (p<0.001, measured against baseline, not placebo). An earlier crossover trial in 19 healthy adults found 2,400 mg raised weekly bowel movements by 0.77 (p=0.014), while 600 mg came close at +0.56 (p=0.06). The 600 mg clinical study report has the full detail.

We estimate a 600 mg daily dose gives bowel-regularity benefits comparable to two or more whole green kiwifruit. That comes from comparing separate trials, not a head-to-head study, so treat it as an estimate. Fresh fruit also supplies vitamin C and water that 600 mg of powder does not. Product developers can see how the ingredient is used on our bowel regularity formulation page.