Do Kiwis Have Vitamin K? | Amounts, Benefits, Safety

Kiwis do have vitamin K, mostly in green varieties, with about 40 micrograms per 100 grams, so a medium fruit gives a moderate intake.

Most people reach for kiwifruit because of its sharp, bright hit of vitamin C. Then a new question pops up: what about vitamin K? That question matters if you take warfarin, track clotting tests, or simply watch nutrients a little more closely.

In short, green kiwifruit does contain vitamin K, while golden kiwifruit has very little. The amount you get depends on the variety and the portion on your plate. A standard 100 gram serving of raw green kiwi gives around 40 micrograms of vitamin K1, the plant form linked to blood clotting and bone health.

This article explains how much vitamin K sits in common kiwi portions, how that compares with daily recommendations, and how to enjoy kiwi safely if you monitor vitamin K for medical reasons.

Do Kiwis Have Vitamin K In Everyday Portions?

Green kiwifruit counts as a moderate vitamin K1 source. Data drawn from nutrient tables based on the USDA database show that 100 grams of raw green kiwi (about one and a half small fruits) contains about 40 micrograms of vitamin K1. One cup of sliced green kiwi, around 180 grams, reaches about 72 micrograms.

Since many people eat kiwi as whole fruits or slices, it helps to translate those grams into everyday bites. The table below gathers typical servings and their approximate vitamin K content, based on that same data and simple portion maths.

The pattern is simple: more green kiwi means more vitamin K1, while golden kiwi remains close to zero. That gap between varieties matters more than small rounding differences between nutrient tables. For most healthy adults, even two green kiwis sit in a moderate range, not in the same league as leafy greens such as spinach or kale.

When you ask yourself “do kiwis have vitamin k?” you can see that the answer depends on which kiwi sits in your fruit bowl and how much of it you eat. Green kiwi supplies a noticeable amount, while golden kiwi barely registers.

Vitamin K Basics And Kiwi Nutrition

Vitamin K is a fat-soluble vitamin that helps the body produce proteins that control blood clotting and support bone strength. There are two main forms: vitamin K1 (phylloquinone) from plants, and vitamin K2 (menaquinones) from animal foods and fermented foods. Kiwi contributes vitamin K1.

Authorities use slightly different daily targets. In the United States, the vitamin K adequate intake for adults is set at about 120 micrograms per day for men and 90 micrograms per day for women, according to the vitamin K fact sheet from the U.S. National Institutes of Health. European advice from EFSA often cites a value near 70 micrograms per day for adults.

Against those numbers, a single medium green kiwi with about 28 micrograms of vitamin K would give roughly a quarter to two fifths of an adult daily target, depending on which guideline you follow. A cup of slices can climb near, or slightly above, many daily targets, again depending on the system you use.

The nutrient picture of kiwi goes far beyond vitamin K. Green kiwi is very rich in vitamin C and also provides fibre, vitamin E, and minerals such as potassium. Nutrient tables that compile data from the USDA database list green kiwi as a source of both vitamin C and vitamin K1, with about 40 micrograms of vitamin K per 100 grams and around 74 milligrams of vitamin C per 100 grams. You can see these figures in detail in the kiwifruit, raw, green nutrition data.

Vitamin K In Kiwi Fruit Varieties

Kiwifruit is not a single fruit type. The best known varieties are the fuzzy green kiwifruit (Actinidia deliciosa) and the smooth-skinned golden kiwifruit (Actinidia chinensis). They differ in colour, taste, and nutrient balance.

Green kiwi carries a moderate amount of vitamin K1. Per 100 grams, it provides around 34 percent of a standard daily value for vitamin K, along with high vitamin C and useful fibre. Golden kiwi, on the other hand, delivers extra vitamin C but only minimal vitamin K. Nutrition summaries describe vitamin K content in golden kiwi as very low compared with green kiwi.

That split can be handy. If you love the taste of kiwi but worry about vitamin K intake, golden kiwi offers a low-vitamin-K option with a very similar flavour profile and texture. If you are trying to bring vitamin K intake up through food, green kiwi fits better.

The way you serve kiwi also matters. Blending whole fruit into a smoothie keeps the vitamin K in the drink. Straining juice and discarding most of the pulp can remove some of the vitamin K, since plant vitamins often sit in the flesh and skin. Eating the skin of green kiwi where you feel comfortable with the texture nudges vitamin K intake a little higher as well.

Do Kiwis Have Vitamin K If You Take Blood Thinners?

The question “do kiwis have vitamin k?” comes up most often in clinics that manage warfarin and other vitamin K–sensitive anticoagulants. With those medicines, the main aim is usually not to avoid vitamin K, but to keep intake steady so that clotting tests stay within range.

A single medium green kiwi delivers roughly 28 micrograms of vitamin K1. Two medium fruits reach around 56 micrograms. For someone whose daily target sits between 70 and 120 micrograms, that is a noticeable share, but still lower than a large serving of dark leafy greens. Golden kiwi, with trace vitamin K, hardly moves the needle at all.

If you are stable on warfarin and suddenly switch from golden kiwi to a daily bowl of green kiwi slices, your vitamin K intake may rise. That change could shift your INR results. The safest plan is to talk with your doctor or anticoagulation clinic before making big, steady changes in vitamin K intake and to let them know how often you eat kiwi.

For many people on blood thinners, kiwi remains an option as long as the pattern is steady. Eating one medium green kiwi most days and keeping the rest of your vitamin K sources consistent is usually easier for the care team to handle than periods with no kiwi followed by days with multiple high-vitamin-K servings.

Ways To Eat Kiwis When You Track Vitamin K

Once you know the numbers, you can build kiwi into your routine in a way that fits your vitamin K target. The next table compares a few common kiwi portions with daily intake guidelines for adults.

These figures are rounded, but they show the scale. A single green kiwi gives a modest portion of daily vitamin K. A full cup of slices, especially for someone who follows the lower European target, can meet or nearly meet the day’s needs. Golden kiwi stays far below these levels.

If you track vitamin K, simple habits help:

• Decide how often you want kiwi in your week, then keep that pattern steady.
• Pick one main kiwi portion size and stick close to it on most days.
• Write down other major vitamin K foods you eat, such as leafy greens or certain oils, so your overall pattern stays stable.
• If your care team adjusts your medicine, tell them roughly how much kiwi and other high vitamin K foods you usually eat.

For people without clotting concerns, this same information can help you reach a comfortable vitamin K intake through food without overshooting with supplements.

Other Kiwi Nutrients Beyond Vitamin K

Vitamin K is only one piece of the kiwi story. Green and golden kiwifruit both deliver high vitamin C levels, which help the body handle oxidative stress and maintain normal collagen formation for skin, gums, and connective tissue. A single green kiwi often provides more than the daily vitamin C value in many nutrient tables.

Kiwi is also a good source of dietary fibre. The small seeds and the green flesh both contribute, which can help with regular bowel movements and promote a comfortable digestion pattern when eaten regularly. The fruit also provides potassium, a mineral that helps the body keep normal blood pressure and fluid balance.

Because kiwi is naturally sweet yet relatively modest in calories, it works well as a dessert or snack that adds vitamins and fibre rather than just sugar. That combination makes kiwi a handy fruit when you want more vitamin C and a moderate amount of vitamin K together in one food.

Quick Tips On Kiwis And Vitamin K

To finish, here are simple takeaways you can use right away when you think about kiwi and vitamin K:

• Green kiwi does contain vitamin K1, roughly 40 micrograms per 100 grams, with about 28 micrograms in one medium fruit.
• Golden kiwi tastes similar but has very little vitamin K, so it suits people who want kiwi flavour with minimal vitamin K intake.
• One medium green kiwi gives about a quarter to around two fifths of an adult daily vitamin K target, depending on the guideline you follow.
• If you take warfarin or another vitamin K–sensitive drug, aim for a steady pattern of kiwi intake rather than sharp swings between “none” and “a lot.”
• Use portion size and variety choice (green versus golden) to match your nutrient goals, and ask your healthcare professional for personal advice when you make bigger changes.

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