How Many Calories in Kiwi?
1 kiwi mediu (76g) = 46 kcal
Nutritional Values per 100g
Standard Serving
1 kiwi mediu (76g) contains 46 calories.
Best time: Snack anytime, ideal in the morning or as a dessert after meals for digestion
Benefits
- ✓One of the richest fruit sources of vitamin C - a single kiwi covers the recommended daily requirement
- ✓Contains actinidin, an enzyme that helps digest protein, which is why it's popular as a dessert after meals
- ✓Rich in fiber (3g/100g), including pectin, which supports digestion and satiety
- ✓A source of vitamin K for normal clotting and potassium for muscle function
- ✓Low to medium glycemic index - relatively slow blood sugar release compared to other sweet fruits
Considerations
- !The skin is edible and adds extra fiber, but some prefer to peel it due to its texture
- !May cause mild allergic reactions (mouth itching) in people sensitive to stone fruits or latex
- !Acidity may irritate gums or worsen reflux in sensitive people if eaten on an empty stomach
FitAzi Tip
FitAzi recommends kiwi as a low-calorie-density, micronutrient-dense snack - two kiwis (about 150g) provide more vitamin C than an orange for under 100 calories. Pair it with Greek yogurt for a filling, protein-rich, vitamin C-packed snack.
Frequently Asked Questions
A medium kiwi (about 76g, peeled) has 46 calories, with 0.8g protein, 11.4g carbs, and 0.4g fat. It's a low-calorie-density fruit with an excellent vitamin C payoff for the calories.
100g of kiwi has 61 calories, with 1.1g protein, 15g carbs, 0.5g fat, and 3g fiber. It's comparable in caloric density to most sweet fruits, but with above-average fiber and vitamin C content.
Yes, kiwi is a good choice for weight loss thanks to its moderate caloric density (61 kcal/100g), good fiber content (3g/100g) that supports satiety, and low-to-medium glycemic index. Two kiwis as a snack provide under 100 calories and a very high vitamin C intake.
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
Similar Foods
More from Fruits
Helpful Articles
How to Lose Weight Healthily in 2026: A Complete Science-Based Guide
A comprehensive guide to healthy weight loss. Learn how to lose weight without the yo-yo effect, with scientifically validated strategies and practical tips.
Read article →How Many Calories Should You Eat Per Day? Calculator and Complete Guide
Find out exactly how many calories you need for weight loss, maintenance, or muscle building. Personalized calculator and detailed explanations.
Read article →Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.