1 serving (100 grams) contains 61 calories, 1.1 grams of protein, 0.5 grams of fat, and 14.7 grams of carbohydrates.
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Nutrition Information
Calories |
145.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.1 mg | 0% | |
| Total Carbohydrates | 35 g | 12% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 21.2 g | ||
| protein | 2.6 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54.8 mg | 4% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 742.9 mg | 15% | |
* 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 Kiwis
Kiwi, also known as kiwifruit, is a small, oval-shaped fruit native to China but widely cultivated in New Zealand. Recognizable by its brown, fuzzy skin and vibrant green flesh speckled with small black seeds, kiwi is a popular ingredient in desserts, smoothies, and salads. Nutritionally, kiwi is low in calories (61 per 100g) but rich in vitamin C, providing 92.7mg per serving—over 100% of the daily value. It also contains dietary fiber (3g), potassium, and minor amounts of calcium and iron, making it a nutrient-dense choice for supporting a balanced diet.
Health Benefits
- Boosts immune system due to high vitamin C (92.7mg per 100g, over 100% DV), which promotes white blood cell function.
- Supports digestion via dietary fiber (3g per serving), aiding bowel regularity and gut health.
- Promotes heart health through potassium (215mg), which helps maintain healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store kiwis at room temperature for ripening, then refrigerate to maintain freshness for up to one week. Peel and slice as needed, or scoop directly from the halved fruit using a spoon.
Common Questions About Kiwis Nutrition
Are kiwis high in protein?
Kiwis are not high in protein, as one medium kiwi contains only about 1.1 grams of protein. They are more valued for their vitamin C, fiber, and antioxidant content rather than protein.
Can I eat kiwis on a keto diet?
Kiwis are not ideal for strict keto diets because they contain 14.7 grams of carbohydrates per medium fruit, including 8.9 grams of natural sugar. However, they may fit into a more moderate low-carb approach if consumed in small quantities.
What are the health benefits of eating kiwis?
Kiwis are rich in vitamin C, providing over 100% of the recommended daily intake per fruit, which supports immune health and skin vitality. They are also high in fiber (3 grams per fruit), which promotes digestion and gut health, and contain antioxidants that may reduce inflammation.
What is the recommended serving size for a kiwi?
A typical serving size is one medium kiwi, which has about 61 calories, 3 grams of fiber, and a wealth of vitamins and minerals. For snacks or fruit salads, 1-2 kiwis make an appropriate serving depending on your dietary needs.
How do kiwis compare to bananas nutritionally?
Kiwis are lower in calories (61 vs. 105 per medium fruit) and sugar (8.9 grams vs. 14 grams) compared to bananas. While both are rich in potassium, kiwis also provide significantly more vitamin C and fiber per serving, making them a nutrient-dense choice in comparison.
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.
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.
