Kiwi is a small, oval fruit with fuzzy brown skin and bright green flesh, with a sweet-tart flavor. Per 100 g it provides 64 calories with 14 g carbs and 3 g fiber.
Kiwi, also called kiwifruit, is a small, oval fruit with fuzzy brown skin and bright green flesh dotted with tiny black seeds. It has a sweet-tart flavor and is eaten fresh, scooped from the skin, or added to fruit salads and smoothies.
Nutritionally, kiwi is mostly water with natural sugars. Per 100 g it provides about 64 kcal, 14 g of carbohydrates, 1.1 g of protein, and 0.4 g of fat, with 3 g of dietary fiber, 5 mg of sodium, and 35 mg of calcium.
Kiwi is usually eaten after removing the fuzzy skin, though the skin is edible. For accurate tracking, weigh the peeled fruit, and use the serving sizes below.
Plan your portion
How much is in your serving of Kiwi?
Nutrition values are reported per 100 g. A typical medium kiwi (about 76 g) provides roughly 49 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
64 kcal
14 g
1.1 g
0.4 g
1 medium kiwi
76 g
48.6 kcal
10.6 g
0.8 g
0.3 g
2 kiwis
152 g
97.3 kcal
21.3 g
1.6 g
0.7 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
64 kcal
Energy (kJ)
267.8 kJ
Protein
1.06 g
Carbohydrates
14 g
Fat
0.44 g
Dietary fiber
3 g
Sugars
8.99 g
Saturated fat
0.029 g
Cholesterol
0 mg
Sodium
5 mg
Calcium
35 mg
Potassium
198 mg
Magnesium
16 mg
Iron
0.24 mg
Zinc
0.14 mg
Vitamin B1
0.027 mg
Vitamin B2
0.025 mg
Vitamin B3
0.37 mg
Vitamin B6
0.061 mg
Vitamin B9 (folate)
26 µg
Vitamin B12
0 µg
Vitamin C
74.7 mg
Vitamin D
0 µg
Vitamin A (RAE)
4 µg
Retinol
0 µg
Beta-carotene
52 µg
Alpha-carotene
0 µg
Beta-cryptoxanthin
0 µg
Vitamin E (alpha-tocopherol)
1.3 mg
Vitamin K1 (phylloquinone)
40.3 µg
Questions and answers
Kiwi nutrition FAQ
How many calories are in a kiwi?
A kiwi provides about 64 calories per 100 g. A medium kiwi (about 76 g) provides roughly 49 calories.
Is kiwi high in fiber?
Kiwi provides about 3 g of dietary fiber per 100 g, which is notable for a fruit.
Can you eat kiwi skin?
Kiwi skin is edible and contains fiber, though most people remove the fuzzy skin before eating.
