Can you eat kiwi seeds?

This brief article will answer the question, “Can you eat kiwi seeds?”. We will also discuss health benefits, risks, and different recipes for kiwi seeds.

Can you eat kiwi seeds?

Yes,  you can eat kiwi seeds.  The nutritional content of kiwi seeds is higher than that of the fruit’s edible sections.  Kiwi fruit seeds contain 33-46 g/kg of kiwi fruit’s edible portion(1).  

Furthermore, seeds contain bioactive substances with greater antioxidant activity than pulp. Kiwi fruit seed oil and proteins have been extracted successfully and are acceptable in the food, health, and cosmetic industries(1). 

Kiwi seeds have a mild nutty flavor and a crunchy texture that can complement the fruit’s soft and sweet flesh. If we talk about the taste of kiwi seeds, it feels like a mixture of banana, strawberry, and pineapple. 

Some people prefer to remove the seeds before eating kiwi, but others appreciate the texture and flavor that the seeds provide. 

What are the benefits of eating kiwi seeds?

Kiwi seeds have numerous health benefits due to their bioactive compounds and high content of carotenoids, triterpenes, and polyphenols (2-9).

Antioxidant Activity and Anticancer Activity

Kiwi seeds have a high quantity of biomolecules, such as vitamins C, E, phenolic compounds, and carotenoids, which are excellent antioxidants. They primarily exert their effect by neutralizing reactive oxygen and nitrogen species (1,4). 

These free radicals play a role in developing oxidative damage linked to cardiovascular disease or cancer. As a result, these chemicals may avoid oxidation and boost oxidative defenses by upregulating genes involved in DNA repair. 

Rich in Omega 3 fatty acids

According to studies, kiwi seeds contain 14 percent protein and 35 percent lipids, mostly unsaturated fatty acids, including omega-3 fatty acids. These are very good for brain and heart health(1,4).

Gut Health

In humans, kiwi seeds eating increases the frequency of daily bowel movements. The laxative activity of kiwi has been attributed to the presence of dietary fiber, as well as the action of actinidin and indigestible oligosaccharides, according to studies(1,3).

Getting enough fiber in your diet may help lower your risk of high cholesterol, hemorrhoids, constipation, heart disease, and diverticulosis. Fibre can also help you feel full longer, making it easier to maintain a healthy weight.


We can obtain protein by consuming kiwi seeds. Protein is essential to provide amino acids to our body. 

Kiwi seeds’ high vegetable protein content makes them a substitute for soy protein. Yang et al. reported that Kiwi seed proteins are more digestible and contain a higher proportion of essential amino acids than the FAO and WHO suggest(8). 

What are the risks of eating kiwi seeds?

Although kiwi seeds have many health benefits, there are some risks associated with eating kiwi seeds. Following are some risks of eating kiwi seeds (10-11).

  • Can act as an allergen: If someone is allergic to peanuts and tree nuts, kiwi seeds can also act as an allergen in those people. Kiwi seeds contain two types of allergens that show cross-reactivity with peanuts and tree nuts. When we digest kiwi seeds, then these allergens are released.
  • Pregnant women and breastfeeding women: There isn’t enough reliable information to know if kiwi is safe to take in amounts when pregnant or breastfeeding. Stay on the safe side and avoid taking Kiwi seeds.

If you prefer to eat kiwi seeds, do it in moderation because excessive consumption might induce stomach upset or other digestive disorders. Furthermore, kiwi seeds should be chewed gently to avoid choking. 

What are the different recipes with kiwi seeds?

Kiwi seeds can be used for making various dishes. Following are some dishes in which kiwi seeds can be used as an ingredient (12).

Easy banana kiwi seed smoothie

Firstly, all the ingredients are collected. Ingredients include kiwi seeds, non-dairy milk, chia seeds, nuts, seed butter, avocado, and banana. 

All these ingredients are placed in a blender. After placing the ingredients in a blender, mix them at high speed, and we will keep blending them until it becomes smooth. It must be served immediately.

Kiwi, Sunflower Seed & Banana Swirl

After peeling the banana, we will break it into a blender. Using a teaspoon, kiwi fruit is halved, and the flesh is scooped into a blender. Orange juice is squeezed into a blender. 

Some ice cubes are added along with coconut water. These are blitzed until they become smooth and get combined. If extra nutty flavor is required, sunflower seeds must be toasted in a dry pan for about two to three minutes.

Kiwi muffins

After preheating the oven to 400 degrees  Celsius, muffin tins are lined with paper cupcake liners. Flour, salt, sugar, cinnamon & baking powder are mixed in a large bowl. Eggs, vanilla, and milk are beaten together in a large bowl. 

Dry ingredients are mixed slowly in it. And then these are folded in chipped kiwi. Spoon the mixture into a cupcake liner & fill them to the top. Sprinkle with the raw sugar. It is baked for about twenty-five minutes. Once muffins become slightly brown, it means these are done. 


In this brief article, we have answered the question, “Can you eat kiwi seeds?”. We have also discussed health benefits, risks, and different recipes for kiwi seeds.


  1. Chamorro F, Carpena M, Fraga-Corral M, Echave J, Riaz Rajoka MS, Barba FJ, et al. Valorization of kiwi agricultural waste and industry by-products by recovering bioactive compounds and applications as food additives: A circular economy model. Food Chem. 2022;370. 
  1. Li J, Chen SP, C WXMA. Study on health function of kiwi fruit seed oil. Food Sci. 2005;  

  1. Akter B, Rabeta MS. Synbiotic and antioxidant activity of fruit by-products and their effect on human health. Food Res. 2021;5(1).  
  1. Wang Y, Li L, Liu H, Zhao T, Meng C, Liu Z, et al. Bioactive compounds and in vitro antioxidant activities of peel, flesh, and seed powder of kiwi fruit. Int J Food Sci Technol. 2018;53(9).  
  1. Cravotto G, Bicchi C, Mantegna S, Binello A, Tomao V, Chemat F. Extraction of kiwi seed oil: Soxhlet versus four different non-conventional techniques. Nat Prod Res. 2011;25(10).  
  1. Deng J, Liu Q, Zhang C, Cao W, Fan D, Yang H. Extraction optimization of polyphenols from waste kiwi fruit seeds (Actinidia chinensis Planch.) and evaluation of its antioxidant and anti-inflammatory properties. Molecules. 2016;21(7).  

  1. Singletary K. Kiwifruit: Overview of potential health benefits. Nutr Today. 2012;47(3).  

  1. Yang H, Hu M, Fan D, Zhang J, Deng J, Zhang R. Conformational study of kiwi fruit (Actinidia chinensis Planch.) seed protein isolates by fluorescence spectroscopy. Asian Journal of Chemistry. 2014;26(19).  

  1. Latocha P. The Nutritional and Health Benefits of Kiwiberry (Actinidia arguta) – a Review. Vol. 72, Plant Foods for Human Nutrition. 2017.  

  1. McLennan JA, Dew L, Miles J, Gillingham N, Waiwai R. Size matters Predation risk and juvenile growth in North Island brown kiwi (Apteryx mantelli). N Z J Ecol. 2004;28(2).  

  1. Morgan KJ, Castro I, Lopez-Villalobos N, Pomroy WE, Alley MR, Gartrell BD, et al. Prevalence of and risk factors for coccidiosis in Kiwi between 1977 and 2011. N Z Vet J. 2014;62(6).