Kiwis may not be the flashiest fruit in the fruit bowl, but that’s no reason to overlook them. After all, doing so could mean that you’ll miss out on some of the serious health benefits this fuzzy fruit has to offer.

Like, bet you didn’t know that, ounce for ounce, kiwi has more vitamin C than oranges, strawberries, and grapefruit. Or, perhaps, that two large kiwis have more potassium than an entire (!) medium-sized banana. And don’t even get us started about the tons of gut-healthy fiber found in a serving of this fruit. Seriously, the list of kiwi health benefits goes on and on.

But what do the health experts have to say about kiwis’ health benefits? Are they equally impressed (or are we just easily amused)? Fortunately, when catching up with two registered dietitians—and kiwi connoisseurs—we quickly learned they’re definitely worth the hype. In fact, they may just be the key to a healthy diet packed with tons of essential nutrients. More about the fruit bowl rockstar below.

What is kiwifruit and where did it come from?

While kiwi today is most commonly associated with New Zealand, the fruit actually originated in the northern and eastern regions of China. (It’s called mihoutao or yang tao in Chinese; English speakers initially referred to it as “Chinese gooseberry” because it had a similar taste to gooseberries.) In 1904, the fruit was reportedly introduced to New Zealand by a girls’ school teacher who had been visiting China; she shared the seeds with a gardener who was able to grow them successfully. During the 1950s, produce company, Turners and Growers, officially renamed the fruit as “kiwifruit,” in honor of New Zealand’s national bird (which is also brown and fuzzy!). The rest, as they say, is history.

Health benefits of kiwi at a glance

Kiwi (aka kiwifruit) is delicious thanks to its unique, sweet-tart flavor, and its health benefits are worth being mindful of year-round. Here’s a full run-down of the nutritional benefits of one serving (one fruit), according to the U.S. Department of Agriculture:

• Water: 63 grams
• Calories: 44 kcals
• Protein: 1 gram
• Total fat: 0.3 grams
• Carbohydrates: 11 grams
• Fiber: 2 grams
• Calcium: 26 micrograms
• Iron: 0.2 micrograms
• Magnesium: 12 micrograms
• Phosphorous: 26 grams
• Potassium: 148 milligrams
• Zinc: 0.1 micrograms
• Copper: 0.1 micrograms
• Selenium: 0.2 micrograms
• Vitamin C: 56 milligrams
• Folate: 20 micrograms
• Beta-carotene: 39 micrograms
• Vitamin A: 3 micrograms
• Lutein: 92 micrograms
• Vitamin K: 30 micrograms

Ahead, registered dietitians Erica Ingraham, RD and Lauren Manaker, RDN, LD, CLEC, CPT, explain how kiwi’s nutritional profile translates to positive health benefits for your body, making it one of their favorite nutrient-rich fruits to consume regularly.

6 kiwi health benefits, according to two registered dietitians

1. It’s incredibly hydrating

The first of the (many!) kiwi health benefits Ingraham points out is that