1 serving (148 grams) contains 101 calories, 2.0 grams of protein, 1.0 grams of fat, and 24.0 grams of carbohydrates.
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Nutrition Information
Calories |
122.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 29.2 g | 10% | |
| Dietary Fiber | 4.9 g | 17% | |
| Sugars | 19.5 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 73.8 mg | 5% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Kiwi
Kiwi, also known as kiwifruit, originates from China and is now widely cultivated in New Zealand, Italy, and other regions with temperate climates. This small, oval-shaped fruit has a vibrant green flesh with tiny black seeds and a sweet-tart flavor. Kiwi is incredibly nutrient-dense, delivering only 68 calories per 100 grams while being packed with vitamin C (97.3 mg), fiber (2.7 g), potassium, and antioxidants. It is a staple in many cuisines, often featured in desserts, smoothies, or consumed raw as a snack. Its high water content and natural sweetness make it versatile and refreshing, whether eaten on its own or added to a variety of recipes.
Health Benefits
- Supports immunity due to its exceptionally high vitamin C content (97.3 mg per 100 g).
- Promotes gut health with 2.7 g of dietary fiber per 100 g, aiding digestion and enhancing bowel regularity.
- Rich in antioxidants, including vitamin C, which helps combat oxidative stress and supports skin health.
Dietary Considerations
Selection and Storage
Store unripe kiwis in a cool, dry place until they soften. Ripe kiwis can be refrigerated for up to a week to maintain freshness.
Common Questions About Kiwi Nutrition
Is kiwi high in protein?
Kiwi contains 1.35 grams of protein per 100 grams, which is relatively low compared to high-protein foods like meat or legumes. It is primarily known for its high vitamin C content rather than being a significant source of protein.
Can I eat kiwi on a keto diet?
Kiwi is not ideal for a strict keto diet due to its relatively high carbohydrate content of 16.21 grams per 100 grams, including 10.81 grams of natural sugars. It may be consumed in small portions if carefully tracked, but it is generally not considered a keto-friendly fruit.
What are the health benefits of eating kiwi?
Kiwi is rich in vitamin C, providing 92.7 mg per 100 grams, which boosts immune health and contributes to skin health. It is also high in fiber, containing 2.7 grams per 100 grams, which supports digestive health. Additionally, kiwi contains antioxidants like vitamin E that help combat free radicals in the body.
How many kiwis should I eat per day?
One to two kiwis a day is a reasonable serving size for most people. A single kiwi typically provides around 68 calories, making it a low-calorie, nutrient-dense snack. Eating kiwis in moderation ensures you get their nutritional benefits without overloading on sugars or carbs.
How does kiwi compare to other fruits like oranges or apples?
Kiwi has a higher concentration of vitamin C than oranges, offering 92.7 mg per 100 grams compared to roughly 53 mg in oranges. It is lower in calories than many fruits, such as apples, which contain around 95 calories per medium fruit. Kiwi also provides a unique blend of antioxidants and is easier to digest than some fiber-rich fruits.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Kiwi DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin C - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsCovers the health benefits of vitamin C, a key nutrient in kiwi, including its role in immunity and antioxidant activity.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Agriculture and U.S. Department of Health and Human ServicesDiscusses the importance of incorporating fruits like kiwi in a balanced, nutrient-dense diet as part of healthy eating patterns.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
