How Many Calories Are in a Kiwi?
One medium kiwi has about 42 calories. See calories per fruit, per 100g and per cup, plus a full macros and nutrition table for green kiwifruit.
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Quick answer
One medium green kiwi (about 69 g, peeled) has roughly 42 calories. Per 100 g, kiwifruit has about 61 calories. It is low in calories, fat-free, and high in vitamin C and fiber.
How Many Calories Are in a Kiwi?
A medium green kiwi (about 69 g of edible flesh) contains roughly 42 calories. Kiwifruit is one of the most nutrient-dense low-calorie fruits you can eat — it is mostly water and fiber, contains no fat, and packs an exceptional amount of vitamin C for its size. Whether you eat it as a snack, slice it over yogurt, or blend it into a smoothie, kiwi adds bright flavor without many calories.
Calories by serving size
Kiwi calories scale with the size of the fruit and how much you eat. Here is a quick reference for green kiwi.
| Serving | Weight | Calories |
|---|---|---|
| Small kiwi | ~58 g | ~35 cal |
| Medium kiwi | ~69 g | ~42 cal |
| Large kiwi | ~91 g | ~56 cal |
| Per 100 g | 100 g | ~61 cal |
| 1 cup, sliced | ~180 g | ~110 cal |
Macronutrients in a medium kiwi
The table below shows the approximate nutrition for one medium green kiwi (about 69 g of flesh). The standout feature is vitamin C — a single kiwi covers most of an adult’s daily requirement.
| Nutrient | Amount (per medium kiwi) | % of macros/RDI |
|---|---|---|
| Calories | ~42 cal | — |
| Carbohydrates | ~10 g | Main energy source |
| — Fiber | ~2 g | ~7% DV |
| — Sugars | ~6 g | Natural fructose/glucose |
| Protein | ~0.8 g | Small |
| Fat | ~0.4 g | Minimal |
| Vitamin C | ~64 mg | ~70% DV |
| Potassium | ~215 mg | ~5% DV |
| Vitamin K | ~28 mcg | ~23% DV |
Why kiwi is a smart low-calorie choice
Kiwi has a low energy density, meaning it provides few calories for a relatively large, filling portion. The combination of water and fiber helps you feel satisfied, while the natural sweetness curbs cravings for higher-calorie sweets. Its soluble fiber supports digestion, and the high vitamin C content aids immune function and helps the body absorb iron from plant foods.
For weight management, two medium kiwis make a satisfying snack for under 90 calories, with about 4 g of fiber and a full day’s vitamin C. Eating the skin (it is edible and rich in fiber and antioxidants) adds extra fiber for almost no additional calories.
Green vs. gold kiwi
| Type | Calories per 100 g | Taste | Vitamin C |
|---|---|---|---|
| Green kiwi | ~61 cal | Tangy, slightly tart | ~93 mg |
| Gold (SunGold) | ~63–70 cal | Sweeter, tropical | ~160 mg |
Gold kiwi is a little sweeter and higher in sugar and vitamin C, but the calorie difference is minor. Both are excellent, low-calorie, nutrient-rich fruits.
Ways to enjoy kiwi without adding many calories
- Eat it whole or scooped with a spoon (about 42 calories)
- Slice over plain Greek yogurt or oatmeal
- Add to fruit salads for color and tang
- Blend into smoothies with leafy greens
- Freeze slices for a refreshing low-calorie treat
In short, one medium kiwi has about 42 calories, making it a guilt-free, vitamin-packed fruit that fits easily into nearly any diet.
Frequently Asked Questions
How many calories are in one kiwi?
One medium green kiwi (about 69 grams of edible flesh) contains roughly 42 calories. A small kiwi has around 35 calories and a large one about 56 calories. Kiwis are naturally low in calories because they are mostly water and fiber, with no fat and only a small amount of natural sugar.
How many calories are in 100g of kiwi?
Per 100 grams, green kiwifruit has about 61 calories. That 100 g also provides roughly 15 g of carbohydrates (including 3 g of fiber), about 1.1 g of protein, and almost no fat. The same 100 g delivers more than 90 mg of vitamin C, exceeding the daily recommended amount for most adults.
Is kiwi good for weight loss?
Yes, kiwi can support weight loss. It is low in calories (about 42 per fruit), high in water and fiber, which help you feel full, and naturally sweet enough to satisfy sugar cravings. Its fiber and high vitamin C content make it a nutrient-dense, low-energy-density snack that fits well into a calorie-controlled diet.
How many carbs and how much sugar are in a kiwi?
One medium kiwi has about 10 grams of carbohydrates, including roughly 2 grams of fiber and about 6 grams of natural sugar. The net carbs (carbs minus fiber) are around 8 grams. The sugar is natural fructose and glucose, and the fiber helps slow its absorption.
Does gold kiwi have more calories than green kiwi?
Gold (SunGold) kiwi has slightly more calories and sugar than green kiwi — roughly 63–70 calories per 100 g versus about 61 for green. Gold kiwi tastes sweeter and has even more vitamin C, but the calorie difference between the two is small and both are healthy, low-calorie fruits.
Sources
- FoodData Central — food composition database — U.S. Department of Agriculture (USDA)