Calories in a kiwi.
61 kcal per 100 g.
Kiwifruit, green, raw · SR Legacy (2018-04) · USDA FDC 168153
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 61 kcal | 61 kcal |
| Protein | 1.14 g | 1.14 g |
| Carbohydrates | 14.7 g | 14.7 g |
| Fat | 0.52 g | 0.52 g |
| Fibre | 3 g | 3 g |
| Sugars | 8.99 g | 8.99 g |
| Saturated fat | 0.03 g | 0.03 g |
| Sodium | 3 mg | 3 mg |
| Salt (calculated from sodium) | 0.0075 g | 0.0075 g |
| Vitamin A (RAE) | 4 ug | 4 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 1.46 mg | 1.46 mg |
| Vitamin K (phylloquinone) | 40.3 ug | 40.3 ug |
| Vitamin C | 92.7 mg | 92.7 mg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.03 mg | 0.03 mg |
| Niacin | 0.34 mg | 0.34 mg |
| Vitamin B6 | 0.06 mg | 0.06 mg |
| Folate, total | 25 ug | 25 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 312 mg | 312 mg |
| Calcium | 34 mg | 34 mg |
| Phosphorus | 34 mg | 34 mg |
| Magnesium | 17 mg | 17 mg |
| Iron | 0.31 mg | 0.31 mg |
| Zinc | 0.14 mg | 0.14 mg |
| Selenium | 0.2 ug | 0.2 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.13 mg | 0.13 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Kiwi is 61 kcal per 100 g raw and is essentially always eaten that way. It contains an enzyme that breaks down protein, which is why it will not set in a gelatine dessert and why it tenderises meat — neither of which changes its calories. The skin is edible and adds fibre; most people remove it, and USDA's figures assume they did.
Logging this food
One 2-inch kiwi is 69 g and 42 kcal, which makes it one of the smallest whole-fruit units here — two is a portion and barely 84. A cup of slices is 180 g and 110. The NLEA label serving is 148 g and 90, roughly two fruits, and is the figure a supermarket punnet will quote.
Swaps and alternatives
Pineapple is 50 kcal per 100 g and mango 60, so kiwi sits at the denser end of this family without being remotely heavy. Its case is not calories: gram for gram it carries more vitamin C than an orange, which is 47 per 100 g and the fruit most people reach for instead.