Curious about how many calories are in a kiwi? Discover the exact kiwi calorie count, nutrition facts, benefits, and how this tiny fruit helps in weight loss and health. Includes a complete nutrition table and FAQs!
🥝 Introduction: The Power of a Tiny Fruit
Kiwi, also known as the Chinese gooseberry, may look small — but it’s a nutritional powerhouse!
When you bite into its bright green or golden flesh, you enjoy a sweet-tart flavor packed with vitamin C, fiber, and antioxidants.
But how many calories are in a kiwi?
Let’s uncover the full story — and see how this fruit can fit into your daily calorie goals while improving your health, digestion, and immunity.
🍏 1. How Many Calories Are in a Kiwi?
A medium-sized green kiwi (about 75 grams) contains approximately:
| Type | Calories | Weight |
|---|---|---|
| Small Kiwi | 35–40 kcal | 50 g |
| Medium Kiwi | 42–47 kcal | 75 g |
| Large Kiwi | 56–60 kcal | 100 g |
| Golden Kiwi | 50–55 kcal | 100 g |
That means eating two medium kiwis gives you only about 90 calories — perfect for a light, healthy snack.
🌿 2. Kiwi Calorie Breakdown
The calories in a kiwi mainly come from natural sugars and fiber. Here’s how it divides:
| Nutrient | Amount (per 100g) | Calories Contributed |
|---|---|---|
| Carbohydrates | 14.6 g | 59 kcal |
| Protein | 1.1 g | 4 kcal |
| Fat | 0.5 g | 4 kcal |
| Fiber | 3 g | 0 kcal (fiber not digested for energy) |
👉 Total Calories: ~60 kcal per 100 grams
Note: Fiber doesn’t add calories, but it helps control hunger and improves digestion — making kiwi a weight-loss-friendly fruit.
🧠 3. Nutritional Value of Kiwi (Per 100 grams)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 61 kcal | 3% |
| Water | 83% | – |
| Protein | 1.1 g | 2% |
| Carbs | 14.6 g | 5% |
| Sugars | 8.9 g | – |
| Fiber | 3.0 g | 10% |
| Fat | 0.5 g | 1% |
| Vitamin C | 92.7 mg | 103% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 40.3 µg | 34% |
| Potassium | 312 mg | 9% |
| Folate | 25 µg | 6% |
📚 Source: USDA FoodData Central
🧮 4. Calorie Count: Green Kiwi vs. Golden Kiwi
| Type | Calories (per 100g) | Sugar | Vitamin C | Taste |
|---|---|---|---|---|
| Green Kiwi | 61 kcal | 8.9 g | 92.7 mg | Tangy, slightly sour |
| Golden Kiwi | 50 kcal | 10 g | 105 mg | Sweeter, smoother |
| Red Kiwi | 58 kcal | 9 g | 100 mg | Berry-like flavor |
Golden kiwis have slightly fewer calories and are richer in vitamin C, making them an ideal choice for those who like a sweeter taste.
Credit: Shutterstock
💪 5. Are Kiwi Calories Good or Bad for Weight Loss?
Kiwis are low in calories but high in fiber and water, which means they:
- Keep you full longer
- Reduce unhealthy snacking
- Support fat burning
- Balance blood sugar levels
A study published in the Journal of Nutritional Science found that people who ate two kiwis daily for four weeks experienced better digestion and reduced bloating.
👉 Trusted Source: Cambridge.org Journal of Nutritional Science
🍽️ 6. How Many Kiwis Should You Eat Daily?
Experts recommend 1–2 kiwis a day for most adults.
That’s about 40–90 calories total, making it a guilt-free addition to:
- Breakfast bowls
- Smoothies
- Salads
- Pre-workout snacks
💡 Eating kiwi with the skin on increases fiber by up to 50% (read more on Can You Eat Kiwi Skin?)
🍊 7. Kiwi in Weight Loss Diets
A. Kiwi as a Morning Fruit
Eating kiwi on an empty stomach supports:
- Fat metabolism
- Vitamin absorption
- Hydration
B. Kiwi for Pre-Workout
Natural sugars + low calories = perfect energy boost!
Kiwis give quick fuel without causing a sugar spike.
C. Kiwi in Detox Plans
Kiwis’ high water and enzyme content help detox the liver and flush toxins naturally.
🥗 8. Healthy Kiwi Recipes Under 100 Calories
| Recipe Name | Ingredients | Calories |
|---|---|---|
| Kiwi & Yogurt Bowl | Kiwi, Greek yogurt, honey | 95 kcal |
| Kiwi Spinach Smoothie | Kiwi, spinach, lemon, ice | 80 kcal |
| Kiwi Chia Pudding | Kiwi, chia seeds, almond milk | 90 kcal |
| Kiwi Oats Breakfast | Kiwi, oats, milk, cinnamon | 98 kcal |
✅ All these recipes keep calories under 100 per serving while delivering maximum nutrition.
🧘 9. Health Benefits Beyond Calories
💚 Improves Digestion
The enzyme actinidin in kiwi helps break down proteins and improves digestion.
❤️ Supports Heart Health
High potassium and fiber help lower cholesterol and stabilize blood pressure.
🌙 Better Sleep
Kiwis contain serotonin, which promotes sound sleep — especially when eaten before bedtime.
🧴 Glowing Skin
Vitamin C and E support collagen production, helping you maintain youthful, glowing skin.
🩺 10. Side Effects: When Not to Overeat Kiwi
Even though kiwis are healthy, overeating can cause:
- Mild allergic reactions (in some people)
- Upset stomach due to high fiber
- Sore mouth (from natural enzymes)
Limit to 2–3 kiwis per day to enjoy the benefits safely.
🌍 11. Fun Facts About Kiwi
- Kiwi was originally grown in China, called “Yang Tao.”
- It’s named after New Zealand’s national bird, the Kiwi.
- One kiwi gives more vitamin C than an orange!
- Kiwi is technically a berry.
- Golden kiwi is a hybrid variety with smoother skin.
🧾 12. Kiwi Calorie Chart by Type & Serving Size
| Serving Type | Average Weight | Calories |
|---|---|---|
| 1 small kiwi | 50 g | 35–40 kcal |
| 1 medium kiwi | 75 g | 42–47 kcal |
| 1 large kiwi | 100 g | 56–60 kcal |
| 1 cup sliced kiwi | 180 g | 108 kcal |
| 1 golden kiwi | 100 g | 50 kcal |
| Kiwi juice (1 cup) | 240 ml | 110 kcal |
🕒 13. Comparing Kiwi Calories with Other Fruits
| Fruit | Calories (per 100g) | Fiber | Vitamin C |
|---|---|---|---|
| Kiwi | 61 kcal | 3.0 g | 92.7 mg |
| Apple | 52 kcal | 2.4 g | 4.6 mg |
| Banana | 89 kcal | 2.6 g | 8.7 mg |
| Orange | 47 kcal | 2.4 g | 53 mg |
| Strawberry | 32 kcal | 2.0 g | 58 mg |
👉 Kiwi gives more vitamin C per calorie than any other fruit listed!
🥝 14. Kiwi for Diabetics: Safe or Not?
Yes, kiwi is safe for diabetics when eaten in moderation.
Its low glycemic index (GI: 50) prevents sugar spikes, while its fiber supports steady energy levels.
💡 Always pair kiwi with protein or healthy fats like yogurt or nuts for better blood sugar control.
🧘 15. Expert Tips for Eating Kiwi Smartly
✅ Eat with skin for more nutrients
✅ Choose ripe, slightly soft fruits
✅ Refrigerate to maintain freshness
✅ Avoid mixing with milk directly (may curdle)
✅ Best eaten before or after meals — not during
❓ FAQs
How many calories are in 1 kiwi fruit?
About 40–47 calories, depending on size and type.
Can kiwi help in weight loss?
Yes. Kiwis are low in calories and high in fiber, which helps you stay full longer.
How many kiwis can I eat daily?
1–2 kiwis daily are ideal for most people.
Is golden kiwi lower in calories?
Slightly — about 50 calories per 100g, compared to 61 for green kiwi.
Should I eat kiwi with or without skin?
Both are fine! Eating with skin gives you more fiber and antioxidants.
⚠️ Disclaimer
This article is for educational purposes only and is not a substitute for medical advice.
Consult your healthcare provider or dietitian before making major changes to your diet, especially if you have allergies, diabetes, or digestive issues.
🏁 Final Thoughts
So, how many calories are in a kiwi?
✅ Only about 40–60 calories — yet it delivers vitamin C, fiber, potassium, and antioxidants far beyond its size.
Whether you’re managing your weight, improving digestion, or boosting immunity, kiwi is one of the healthiest fruits you can eat daily.
Next time you snack — grab a kiwi and enjoy the sweet-tart power of this tiny green fruit! 🥝💚