Kiwi: Calories, Nutrition Facts, and Health Benefits (2026)

A medium kiwi (69 g) contains 42 calories, 2.1 g of fiber, and 64 mg of vitamin C, which is 71% of the daily value. It also has 10.1 g of carbs and 6.2 g of sugar. This nutrient-rich fruit is a healthy addition to your diet.

This page explores the nutritional profile of kiwi, focusing on its benefits and how it compares to other fruits. We will examine the calories, vitamins, and health impacts of consuming kiwi.

Kiwi Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides a detailed breakdown of the nutrients found in kiwi per serving.

Values are for 1 medium kiwi (69 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	42	61	2%
Protein	0.8 g	1.1 g	2%
Carbohydrates	10.1 g	14.7 g	4%
Fiber	2.1 g	3.0 g	7%
Sugar	6.2 g	9.0 g	-
Fat	0.4 g	0.5 g	0%
Vitamin C	64.0 mg	92.7 mg	71%
Potassium	215 mg	312 mg	5%
Vitamin K	27.8 mcg	40.3 mcg	23%
Vitamin E	1.0 mg	1.5 mg	7%
Folate	17 mcg	25 mcg	4%
Copper	0.09 mg	0.13 mg	10%

About 86% of kiwi calories come from carbohydrates, 7% from protein and 7% from fat.

Kiwi by Health Goal

The by-goal ratings section evaluates kiwi against common dietary goals, helping you understand its suitability for various health objectives.

Goal	Rating	Why
Weight loss	Excellent	42 calories per serving with 2.1 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 4 per serving
Immunity	Excellent	Provides 64 mg vitamin C (71% DV)
Digestion	Fair	2.1 g fiber per serving supports regularity
Heart health	Good	Potassium (215 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.8 g); best as a vitamin-rich choice, not a protein source

Kiwi and Blood Sugar

Glycemic index: 50. Glycemic load: 4 per serving.

Kiwi has a glycemic index of about 50 and a glycemic load of around 4 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Kiwi Compares to Other Fruits

In the comparison table, kiwi is assessed alongside other fruits, highlighting its unique nutritional attributes.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Kiwi	61	9.0	3.0	92.7
Orange	47	9.4	2.4	53.2
Strawberry	32	4.9	2.0	58.8
Mango	60	13.7	1.6	36.4

Kiwi Myths, Checked

Kiwi skin is toxic or inedible , False. The fuzzy skin is edible and adds fiber, vitamin C and folate; wash it and eat the whole fruit if you like the texture.

Kiwi is too high in sugar to be healthy , Misleading. A kiwi has about 6 g of sugar, packaged with fiber and a low glycemic load, so it behaves very differently from added sugar.

Gold and green kiwi are nutritionally the same , False. Gold kiwi is sweeter with even more vitamin C, while green kiwi has more fiber.

You cannot freeze kiwi , False. Kiwi freezes well sliced; the texture softens but nutrients are largely retained.

How to Track Kiwi

Fruit portions are easy to misjudge, and the difference between a medium kiwi and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log kiwi accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a medium kiwi?

A medium kiwi contains 42 calories. This makes it a low-calorie fruit option, suitable for various dietary plans.

Is kiwi good for weight loss?

Kiwi can be beneficial for weight loss due to its low calorie count and high fiber content, which aids in satiety. With 2.1 g of fiber per medium kiwi, it can help you feel full longer.

Can people with diabetes eat kiwi?

People with diabetes can include kiwi in their diet. It has a glycemic index of about 50 and a glycemic load of about 4, indicating a moderate impact on blood sugar levels.

How much vitamin C is in kiwi?

Kiwi is rich in vitamin C, providing 64 mg per medium fruit, which accounts for 71% of the daily value. This vitamin is important for immune function and skin health.

Is kiwi high in sugar?

While kiwi contains sugar, with 6.2 g per medium fruit, it is balanced by its fiber content. This makes it a healthier choice compared to many processed snacks.

Can you eat kiwi skin?

Yes, you can eat kiwi skin. The skin is edible and contains additional fiber and nutrients, but some may find it tough or unpalatable.

Key Takeaways

• A medium kiwi has 42 calories.
• Each kiwi provides 64 mg of vitamin C, or 71% of the daily value.
• Kiwi contains 2.1 g of fiber, aiding digestion.
• The glycemic index of kiwi is about 50, indicating moderate blood sugar impact.
• Kiwi has 6.2 g of sugar per medium fruit.
• The skin of the kiwi is edible and nutritious.