Can you eat kiwi seeds?

Kiwi fruit has a tangy flavor and emerald-green, seedy flesh. Kiwi seeds were brought to New Zealand in the 20th century, where they were commercially grown. Today kiwi fruit is available all over the world.

This furry little fruit is a nutritional powerhouse and is full of surprises! While eating just kiwi seeds won’t have the same nutritional benefits as eating an entire kiwifruit, these little black kiwi seeds are safe to eat and filled with many essential nutrients. 

If you’re curious about the health benefits of kiwi seeds, keep reading. This short guide covers everything you need to know about kiwis and how you can incorporate them into your diet.

Let’s dive in!

Everything You Need to Know About Kiwi Seeds

While kiwi seeds often get stuck in everyone’s teeth, they also provide essential nutrients. The amounts of nutrients derived from kiwi seeds are relatively small because they make up a small portion of each kiwi, but they still contribute to total body nutrition.

How Are Kiwi Seeds Good For You?

Provide Omega-3 Fats

Kiwi seeds contain omega-3 fats in the form of alpha-linolenic acid. These essential fatty acids are good for brain and heart health. Kiwis are one of the fruits with a perfect ratio of omega-3 to omega-6 fatty acids. Most people consume too many omega-6 fatty acids and not enough omega-3 fatty acids, potentially putting them at risk for inflammation, heart disease, cognitive aging, and cancer.

Contain Fiber

Each medium kiwi fruit has about 2-grams of fiber. A portion of the fiber in kiwi fruits comes from the seeds and skins. Getting enough fiber in your diet can help lower your risk of high cholesterol, constipation, hemorrhoids, heart disease, and diverticulosis. Fiber can also help people feel full longer, making it easier to maintain a healthy weight.

Protein and Antioxidants

Kiwi seeds provide some protein, with each kiwi fruit providing a little less than a gram. Protein provides the amino acids your body metabolizes for good health.

When you eat kiwi seeds, you’ll also get some antioxidants, with each kiwi fruit providing 5-percent of the daily value.

Beneficial Plant Compounds

In addition to containing antioxidant nutrients, kiwi seeds are an excellent source of plant compounds that have anti-inflammatory effects on the body.

For example, kiwi seeds contain carotenoids, which have health-promoting properties. These plant compounds include:

  • lutein
  • beta carotene
  • zeaxanthin

Studies show that diets high in carotenoids help protect against certain health conditions, including heart disease.

Allergen Considerations

If you’re allergic to peanuts or tree nuts, you may also react poorly to kiwi seeds and vice versa. A study published in Allergy in 2014 noted that two allergens present in kiwi seeds show cross-reactivity with peanuts and tree nuts. Digestion of the kiwi fruit triggers release of these allergens

Related Questions – Kiwi and Kiwi Seeds

Is kiwi good for babies?

Yes. Kiwi is a good choice for babies because it is lower in natural sugars than other fruits. Plus, it contains many essential nutrients. Kiwi contains a good amount of vitamin C, which boosts immunity, supports cell growth, powers organ functions, and helps your baby’s body absorb iron. Kiwi seeds also contain fiber, copper, and vitamins E and K, which promote strong immunity.

An added bonus: kiwi seeds contain additional properties that help children with asthma symptoms, such as shortness of breath, coughing, and wheezing.

Can babies eat kiwi seeds?

Yes. Kiwi is a great pick for babies. You can cut the kiwi fruit into small, edible pieces so that your baby doesn’t choke. Kiwi seeds are perfectly safe to eat, so you don’t have to scoop out the tiny seeds.

Is kiwi a common choking hazard for babies?

Kiwi fruit can be a choking hazard if not fed properly. The sweet flesh of the kiwi fruit can be firm and slippery—two factors that increase the risk of choking. To reduce the choking risk, make sure that you are serving ripe kiwi and that it is prepared in an age-appropriate way. Avoid using a melon ball scooper to serve kiwi fruit for babies. Check out these suggestions on how to cut and serve kiwi fruit.

Are kiwi seeds a common allergen?

No. Kiwi allergies are very rare, though people with Oral Allergy Syndrome or food pollen allergy may be sensitive to the fruit. Additionally, people with the latex-fruit syndrome may react to kiwi seeds.

Whenever you introduce new food to your diet, start by having a small quantity on its own. If there isn’t any adverse reaction, gradually increase the number of kiwi seeds over future servings.

Are kiwi seeds spicy?

The spicy-like sensation that kiwi seeds leave in the mouth is due to a proteolytic enzyme called actidin. Most people can’t notice the spicy sensation in kiwi seeds, but those with sensitive taste buds may feel something.

Are kiwi seeds easy to digest?

When you enjoy kiwifruit, the seeds pass through you undigested, and this process takes around 40-minutes. This can help move things along your digestive tract. When eating, kiwi seeds may also help digest protein with the help of the actinidin enzyme found in kiwi seeds.

Are kiwi seeds healthy for the skin?

Kiwi seeds are very healthy for the skin because they contain essential oils and minerals.


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