Kiwi
Kiwi fruit is safe and excellent during pregnancy. It is one of the highest vitamin C fruits available and also provides folate, potassium, and vitamin K.
Kiwi fruit is completely safe throughout pregnancy and is nutritionally impressive for its size. A single kiwi provides more vitamin C than an orange — around 85mg per fruit — making it an outstanding choice for boosting vitamin C intake, which is important for immune health and iron absorption during pregnancy. Kiwi also provides a meaningful amount of folate, potassium, vitamin K, and fibre. Green kiwi and gold kiwi varieties are both safe and nutritious, with gold kiwi typically being sweeter and slightly higher in vitamin C. Kiwi can be eaten with a spoon directly from the halved fruit, sliced into fruit salads, blended into smoothies, or used in desserts. The skin is edible and nutritious but most people prefer to peel it — wash the fruit before eating regardless. Kiwi is also one of the fruits associated with reducing constipation, due to its specific fibre content and a natural enzyme called actinidain.
What to be aware of
- Wash kiwi before eating, particularly if eating the skin.
- Kiwi allergy is relatively common — if you have never eaten kiwi before, start with a small amount to check for sensitivity.
- Both green and gold kiwi varieties are safe during pregnancy.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/