How Many Calories in a Kiwi? Nutrition Facts & Macros
A medium kiwi (69g) has 42 calories
Protein 0.8g · Carbs 10.1g · Fat 0.4g
Kiwi is a small but nutrient-packed fruit — famous for its incredibly high vitamin C content and distinctive tangy-sweet flavor. Whether you're adding it to a smoothie, tracking macros, or looking for a vitamin boost, knowing the exact nutrition facts helps. Here's everything you need to know about kiwi calories and macros, based on USDA data. Kiwi is about 83% water by weight.
255 kJ · per 100g · Water: 83.07 g
Calorie Calculator: Kiwi
69 g Kiwi contains 42 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium kiwi (69g) | 42 kcal | 0.8g | 10.1g | 0.4g |
| 1 large kiwi (91g) | 56 kcal | 1g | 13.3g | 0.5g |
| 1 cup sliced (180g) | 110 kcal | 2.1g | 26.4g | 0.9g |
| 100 grams | 61 kcal | 1.1g | 14.7g | 0.5g |
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Kiwi — Nutrition Facts
| Kiwi | per 100g |
|---|---|
| Calories | 61 kcal |
| Protein | 1.14 g |
| Fat | 0.52 g |
| Carbs | 14.66 g |
| Saturated Fat | 0.029 g |
| Monounsaturated Fat | 0.047 g |
| Polyunsaturated Fat | 0.287 g |
| Cholesterol | 0 mg |
| Fiber | 3 g |
| Sugar | 8.99 g |
| Sodium | 3 mg |
| Potassium | 312 mg |
| Calcium | 34 mg |
| Magnesium | 17 mg |
| Phosphorus | 34 mg |
| Iron | 0.31 mg |
| Zinc | 0.14 mg |
| Manganese | 0.098 mg |
| Selenium | 0.2 mcg |
| Vitamin A | 4 mcg |
| Vitamin C | 92.7 mg |
| Thiamine (B1) | 0.027 mg |
| Riboflavin (B2) | 0.025 mg |
| Niacin (B3) | 0.341 mg |
| Vitamin B6 | 0.063 mg |
| Folate | 25 mcg |
| Vitamin E | 1.46 mg |
| Vitamin K | 40.3 mcg |
| Water | 83.07 g |
Source: USDA FoodData Central (FDC ID: 168153) · Data verified September 2026
Variations
Gold kiwi (SunGold)
63 kcal per 100g — slightly more than green (61 kcal). Sweeter, less tangy flavor. Protein 1.02g, carbs 15.79g, fat 0.28g per 100g. Contains significantly more vitamin C (161mg vs 92.7mg). Yellow flesh, smoother skin, fewer seeds.
Dietary Perspectives
For Weight Loss
At 61 kcal per 100 g, kiwi is a low-calorie fruit. It contains 3.0 g of fiber and 83.1% water — both strong satiety factors. Sugar is 9.0 g per 100 g. One kiwi (~76 g, ~46 kcal) is a nutrient-dense snack packed with 92.7 mg of vitamin C per 100 g (103% of daily value). The fuzzy skin is edible and adds extra fiber.
For Athletic Performance
Kiwi provides 14.7 g of carbohydrates per 100 g with 92.7 mg of vitamin C per 100 g — important for immune function during heavy training. Contains 312 mg of potassium per 100 g. Two kiwis (~152 g) deliver ~22 g of carbs as a moderate pre-workout snack. The high vitamin C content supports collagen synthesis for joint health.
For Keto
Not ideal for strict keto with 11.7 g of net carbs per 100 g (14.7 g total carbohydrates minus 3.0 g fiber). One kiwi (~76 g) has approximately 8.9 g of net carbs — using a significant portion of a daily keto limit. Raspberries (5.4 g net carbs / 100 g) offer similar tartness with fewer carbs.
Frequently Asked Questions
How many calories are in a kiwi?
A medium kiwi (69g, without skin) contains approximately 42 calories. Per 100g, raw green kiwi has 61 calories. Two kiwis (138g) have about 84 calories. Kiwi is a moderately low-calorie fruit — lower than bananas (89 kcal) but higher than strawberries (32 kcal) per 100g.
How many carbs are in a kiwi?
Per 100g, kiwi contains 14.66g of carbohydrates, of which 8.99g is sugar and 3g is fiber. A medium kiwi (69g) has about 10.1g of carbs and 2.1g of fiber. With about 8g net carbs per fruit, kiwi is moderate on carbs — not ideal for strict keto but fine for most other diets.
How much vitamin C is in a kiwi?
Kiwi is one of the richest sources of vitamin C among common fruits. One medium kiwi (69g) provides about 64mg of vitamin C — over 70% of the daily recommended intake. Per 100g, kiwi has 92.7mg of vitamin C — nearly double that of oranges (53.2mg) and more than strawberries (58.8mg).
Is kiwi good for weight loss?
Kiwi is a good fruit for weight loss. At 61 calories per 100g with 3g of fiber, it provides good satiety for its calorie count. One medium kiwi has just 42 calories while delivering over 70% of your daily vitamin C. The fiber and water content (83%) help you feel full.
Can you eat kiwi skin?
Yes — kiwi skin is edible and nutritious. The skin contains additional fiber (roughly tripling the fiber content) and concentrated vitamin C and E. Many people find the fuzzy texture off-putting, but the skin is perfectly safe to eat. Just wash thoroughly before eating whole.
Green kiwi vs gold kiwi — what's the difference?
Green kiwi has 61 kcal per 100g with 92.7mg vitamin C. Gold kiwi (SunGold) has about 63 kcal per 100g with even more vitamin C (161mg) and is sweeter with less tang. Gold kiwi has slightly more sugar and less fiber. Both are excellent sources of vitamin C — gold kiwi is the winner for vitamin C content.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kiwi | 61 | 1.14g | 14.66g | 0.52g |
| Orange | 47 | 0.94g | 11.75g | 0.12g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
| Mango | 60 | 0.82g | 14.98g | 0.38g |
| Blueberry | 57 | 0.74g | 14.49g | 0.33g |
per 100g
Per 100g, kiwi has 61 kcal — similar to mango (60 kcal) and blueberries (57 kcal). Its standout feature is vitamin C: 92.7mg per 100g, nearly double oranges (53.2mg) and more than strawberries (58.8mg).
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