Calories in Kiwi
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin C | 92.7 mg | 103% | |
| Vitamin K | 40.3 µg | 34% | |
| Copper | 0.13 mg | 14% | |
| Potassium | 312 mg | 7% | |
| Vitamin E | 1.46 mg | 10% | |
| Folate (B9) | 25 µg | 6% | |
| Magnesium | 17 mg | 4% | |
| Vitamin B6 | 0.06 mg | 4% | |
| Calcium | 34 mg | 3% | |
| Phosphorus | 34 mg | 3% |
Calories in Kiwi by Weight
| Weight | Calories | Carbs | Protein | Fat |
|---|
Calories in Different Kiwi Servings
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 small kiwi | 69g | 42 kcal | 10.1g | 7.9g | 0.4g |
| ⭐ 1 medium kiwi | 76g | 46 kcal | 11.1g | 8.7g | 0.4g |
| 1 large kiwi | 91g | 56 kcal | 13.3g | 10.4g | 0.5g |
| 1 cup sliced | 180g | 110 kcal | 26.4g | 20.9g | 0.9g |
| 1 oz | 28g | 17 kcal | 4.1g | 3.2g | 0.1g |
Macronutrient Breakdown — per 100g
Kiwi is 83% water. Net carbs are 11.7g per 100g. The fat content (0.52g) is slightly higher than most fruits due to the edible seeds.
Micronutrient Highlights
Kiwi Health Benefits & Nutrition
Highest Vitamin C of Any Common Fruit per 100g
Kiwi contains 92.7mg of vitamin C per 100g — more than oranges (53mg), strawberries (58.8mg), or any other common fruit. A single medium kiwi (76g) provides 70mg of vitamin C, essentially meeting the adult daily requirement in one fruit. Two kiwis provide more than double the daily value. Kiwi's vitamin C is particularly bioavailable due to the presence of other antioxidants that protect ascorbic acid from oxidation.
Kiwi and Sleep — Surprising Clinical Evidence
A 2011 randomised study from Taiwan found that adults who ate two kiwis one hour before bed for 4 weeks fell asleep 35% faster, slept 13% longer, and had 5% better sleep efficiency compared to baseline. The proposed mechanism involves kiwi's high serotonin content (which is a precursor to melatonin) and antioxidants reducing oxidative stress that disrupts sleep architecture.
Cardiovascular Benefits
A Norwegian trial found that eating 2–3 kiwis daily for 28 days reduced platelet aggregation (blood clotting tendency) by 18% and triglycerides by 15%, comparable to the effects of a daily aspirin but without side effects. These effects are attributed to kiwi's vitamin C, vitamin K, potassium, and unique polyphenols including actinidin.
Skin Health and Collagen Synthesis
Vitamin C is essential for collagen synthesis — the structural protein that maintains skin elasticity, joint cartilage, and blood vessel walls. With 103% of the daily vitamin C requirement in 100g, kiwi is one of the most efficient fruits for supporting collagen production. Studies on vitamin C intake consistently show that adequate vitamin C reduces skin wrinkling, improves wound healing, and protects against UV-induced photoageing.
Kiwi vs Other Foods — Calorie Comparison
Is Kiwi Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values sourced from USDA FoodData Central. Not medical advice.