How much vitamin E is in kiwi, and is it a good source?

November 20, 2025 •

3 min read

A single medium-sized kiwi offers approximately 1.1 mg of vitamin E, equivalent to about 7% of the recommended daily value. This fat-soluble antioxidant is vital for immune function and protecting cells from damage, making kiwi a notable source among fruits.

Quick Summary

Kiwi fruit provides a valuable, low-fat source of vitamin E, an antioxidant beneficial for immune and heart health. The exact amount varies by cultivar, with golden kiwis containing slightly more than green varieties. The highest concentration is found in the skin, so eating the whole fruit increases vitamin E intake. A detailed comparison and the fruit's nutritional profile are outlined.

Key Points

Significant Source: Kiwi offers a notable amount of vitamin E for a fruit, which is typically a lower-fat source than seeds or nuts.
Golden vs. Green: Golden kiwis (SunGold) contain more vitamin E per 100g (1.4 mg) than green kiwis (Hayward) (0.86 mg).
Eat the Skin: Consuming the whole fruit, including the skin, increases vitamin E intake by as much as 32%.
Potent Antioxidant: Vitamin E from kiwi acts as a powerful antioxidant, protecting cells from damage caused by free radicals.
Supports Key Health Areas: The vitamin E in kiwis is beneficial for immune function, heart health, and skin protection.
Highly Bioavailable: The vitamin E in kiwifruit is easily used by the body, ensuring maximum nutritional benefit.

Kiwi Vitamin E Content: A Breakdown

Kiwi is a noteworthy source of vitamin E, especially when compared to other fruits, though it is often celebrated for its high vitamin C content. Vitamin E, a fat-soluble vitamin, is a powerful antioxidant. It helps protect the body's cells from oxidative stress. The precise vitamin E amount depends on the kiwi type and whether the skin is included.

Golden Kiwi vs. Green Kiwi: Vitamin E Differences

The two most common kiwifruit types, Golden (SunGold) and Green (Hayward), have slight but notable vitamin E content differences. Golden kiwis generally contain more vitamin E. This is consistent with golden kiwis having higher overall nutrient density.

Golden Kiwifruit (SunGold): A 100-gram serving (about two small fruits) contains approximately 1.4 mg of vitamin E (alpha-tocopherol). This is a significant portion of the recommended daily intake. It is also noted for being highly bioavailable.
Green Kiwifruit (Hayward): A 100-gram serving contains around 0.86 mg of vitamin E. Although less than the golden variety, it still provides a valuable dose of this nutrient, especially considering the fruit's low-fat content.

The Importance of Eating the Skin

Many nutrients in fruits are concentrated in or just beneath the skin, including kiwis. The skin is an especially potent source of vitamins C and E. For those who eat the fuzzy or smooth skin after washing it, nutritional benefits increase significantly. One study found that eating the entire fruit, including the skin, delivers 32% more vitamin E.

Comparison Table: Kiwi vs. Other Vitamin E Sources

The table below compares the alpha-tocopherol (the main form of vitamin E) in 100-gram servings of common foods to put the kiwi's vitamin E content in perspective.


Food (100g Serving)	Vitamin E (mg)	Notes
Golden Kiwifruit	1.4	Significant vitamin E in a low-fat fruit.
Green Kiwifruit	0.86	Lower fat than nuts, still provides valuable amount.
Almonds	25.6	One of the most concentrated sources of vitamin E.
Sunflower Seeds	35.1	Highest source in this comparison; also high in healthy fats.
Avocado	2.1	Among the highest fruit sources due to fat content.
Mango	0.7	Contains less than kiwi, but still a useful source.
Spinach (Raw)	2.0	Excellent vegetable source.

How Vitamin E from Kiwi Benefits Your Health

Vitamin E from kiwis contributes to several important bodily functions. As an antioxidant, it protects cells from damage caused by free radicals, which are unstable molecules linked to aging and chronic diseases. Key benefits include:

Immune System Support: Vitamin E helps bolster the immune system, improving its ability to fight off bacteria and viruses.
Heart Health: This nutrient is known to help widen blood vessels, potentially lowering the risk of heart attacks and strokes.
Skin Health: The antioxidant properties of vitamin E help protect skin from oxidative stress and UV damage, contributing to a more youthful appearance.

For more detailed information on the health attributes of kiwifruit, including its blend of vitamins, fiber, and antioxidant properties, consult the comprehensive review from the National Institutes of Health.

Integrating Kiwi into a High-Vitamin E Diet

Kiwi is not the single richest vitamin E source, however, its value lies in its high nutrient density, providing a good dose of vitamins with a low-calorie count. A balanced diet should include a variety of sources to ensure all necessary nutrients are obtained. Consider the following tips for incorporating kiwi and other vitamin E-rich foods:

Breakfast Boost: Add sliced kiwi to your morning oatmeal, with some almonds or sunflower seeds, for a substantial vitamin E kick.
Snack Smarter: Pair fresh kiwi slices with a handful of almonds or walnuts for a balanced, nutrient-dense snack.
Salad Enhancer: Use golden kiwi in a salad with spinach and avocado for a rich combination of vitamin E sources.
Smoothie Upgrade: Blend green or golden kiwifruit with leafy greens and a vegetable oil like sunflower or wheat germ oil for a potent antioxidant drink.

Conclusion

Kiwis are a valuable and low-fat fruit source of vitamin E, contributing significantly to daily intake. Golden kiwis offer slightly more than green kiwis, and eating the skin increases the nutritional yield. Combined with nuts, seeds, and leafy greens, including kiwi in the diet is a delicious and effective way to ensure the adequate consumption of this important antioxidant for a healthy immune system and heart.

Frequently Asked Questions

A medium-sized kiwi fruit provides approximately 1.1 mg of vitamin E, which is about 7% of the recommended Daily Value.

Golden kiwis are a slightly better source of vitamin E, containing about 1.4 mg per 100g compared to 0.86 mg in the same serving size of green kiwis.

Yes, eating the skin of a kiwi significantly boosts vitamin E intake. Studies show it can deliver up to 32% more vitamin E compared to eating only the flesh.

While not as rich as nuts or seeds, kiwi is considered a good source of vitamin E for a fruit. It provides this antioxidant with minimal fat and calories, unlike higher-fat alternatives like avocados or almonds.

The vitamin E found in kiwi acts as an antioxidant, protecting skin from oxidative stress and UV damage. This helps reduce fine lines and contributes to a healthier, more rejuvenated complexion.

In addition to skin health, the vitamin E in kiwi supports a healthy immune system and promotes cardiovascular health by helping to widen blood vessels and improve blood flow.

To maximize vitamin E intake from kiwi, consider eating the whole, washed fruit. It can also be combined in smoothies or salads with other vitamin E-rich foods like seeds, nuts, or spinach for a nutrient-packed meal.