Produce
Kiwi
Kiwi packs more vitamin C than an orange, costs well under a dollar each, and sits low on the residue table because most people peel it. It is one of the best value swaps for higher-residue fruit.
Organic upgrade priority
Conventional is a reasonable budget choice
Score 9/100 · about $3.20 a week extra for a household of two
- →Conventional samples index 14/100 against 0/100 for organic — a 14-point difference.
- →At about 2 servings a week, the difference applies to a smaller share of what you eat.
- →Sample confidence is moderate, so the score is weighted down by 10%.
Key numbers
- Residue evidence
- 14/100
- Lower residue evidence
- Nutrient density
- 83/100
- Per calorie, across the whole database
- Typical price
- $0.79
- per each · organic +51%
- Servings a week
- 2
- Per person, at typical purchase volume
- Samples
- 1,337
- Conventional, 2018–2020 · 74 organic
- Data confidence
- Moderate
- Set from sample size and year coverage
Organic vs conventional kiwi
| Measure | Conventional | Organic |
|---|---|---|
| Samples analysed | 1,337 | 74 |
| Program years | 2018–2020 | 2018–2020 |
| Samples with any residue | 34% | 0% |
| Mean residues per sample | 0.4 | 0.0 |
| Samples above the EPA tolerance | 0.00% | 0.00% |
| Relative residue evidence index | 14/100 | 0/100 |
| Typical price | $0.79 / each | $1.19 / each |
Nutrition
Per 2 medium (138 g).
84
calories
1.6 g
protein
4.2 g
fiber
12.7 g
sugar
- Vitamin C 143% DV
- Vitamin K 60% DV
- Fiber 15% DV
How to wash kiwi
If you eat the fuzzy skin — it is edible and adds fiber — scrub it under running water first. Otherwise peel, or halve and scoop.
Washing reduces surface residue and soil. It does not remove systemic compounds taken up into the plant, and no soap, vinegar, or commercial produce wash has been shown to beat 30 seconds of plain running water by a margin worth paying for. Full washing guide.
Buying and storing
- ◆Two kiwi cover a full day of vitamin C for under two dollars, which makes them the cheapest reliable source in the produce aisle.
- ◆Kiwi contains actinidin, a protein-digesting enzyme. Like pineapple, it prevents gelatin from setting and turns dairy bitter if left to sit.
Common questions
›Should I buy organic kiwi?
Probably not, if money is tight. Kiwi indexes 14/100 on relative residue evidence against 0/100 for organic — a difference small enough that the same dollars buy far more on leafy greens or berries.
›Are kiwi high in pesticides?
Kiwi shows lower residue evidence — an index of 14/100 relative to other commodities. Across 1,337 conventional samples from 2018–2020, 34% contained at least one detected residue, averaging 0.4 distinct compounds per sample, and 0.00% exceeded the applicable EPA tolerance. A detection is not the same as an unsafe level.
›How much more does organic kiwi cost?
About 51% more at typical U.S. retail — $0.79 per each conventional against $1.19 organic. For a household of 2 at normal purchase volume that is roughly $3.20 a week.
›How should I wash kiwi?
If you eat the fuzzy skin — it is edible and adds fiber — scrub it under running water first. Otherwise peel, or halve and scoop.
Related foods
Blackberries
$3.49 / 6 oz container · organic $4.99
Avocados
$1.49 / each · organic $2.29
Strawberries
$4.29 / 1 lb container · organic $6.49
Blueberries
$3.99 / 11 oz container · organic $5.79