Kiwi vs Orange: Calories and Nutrition Compared (2026)

Kiwi has 61 calories and 1.1 g of protein, while orange has 47 calories and 0.9 g of protein. Kiwi is higher in protein and calories.

Kiwi and orange are both popular fruits known for their nutritional benefits. This comparison examines their calorie content, macronutrients, and fiber levels to help you make informed dietary choices.

What Is the Difference Between Kiwi and Orange?

Kiwi is a small, brown, fuzzy fruit with bright green flesh and tiny black seeds. It is known for its tangy flavor and high vitamin C content. Orange is a citrus fruit that is typically round and has a bright orange skin. It is well-known for its sweet taste and high vitamin C content.

Kiwi vs Orange: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of kiwi and orange.

Nutrient (per 100 g)	Kiwi (raw)	Orange (raw)
Calories	61 kcal	47 kcal
Protein	1.1 g	0.9 g
Carbs	14.7 g	11.8 g
Sugar	9.0 g	9.3 g
Fat	0.5 g	0.1 g
Fiber	3 g	2.4 g
Sodium	3 mg	0 mg

Which Is Better, Kiwi or Orange?

For weight loss: Orange has fewer calories at 47 compared to kiwi's 61 calories, making it a better option for weight loss.

For muscle and protein: Kiwi contains 1.1 g of protein, slightly higher than orange's 0.9 g, making kiwi a better choice for muscle support.

For low-carb or low-sugar: Kiwi has 14.7 g of carbs and 9.0 g of sugar, while orange has 11.8 g of carbs and 9.3 g of sugar, making orange lower in both.

How to Track Kiwi and Orange Accurately

It's easy to misjudge portion sizes and macronutrient content in fruits, which can impact dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized nutritional guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fruit has more protein?

Kiwi has 1.1 g of protein, while orange has 0.9 g of protein.

Which fruit has fewer calories?

Orange has 47 calories, while kiwi has 61 calories.

How much sugar is in kiwi?

Kiwi contains 9.0 g of sugar per 100 g.

How much fiber does orange have?

Orange has 2.4 g of fiber per 100 g.

What is the carb content of kiwi?

Kiwi has 14.7 g of carbohydrates per 100 g.

What is the sodium content in orange?

Orange contains 0 mg of sodium per 100 g.

Key Takeaways

• Kiwi has 61 calories per 100 g.
• Orange has 47 calories per 100 g.
• Kiwi has 1.1 g of protein per 100 g.
• Orange has 0.9 g of protein per 100 g.
• Kiwi has 14.7 g of carbohydrates per 100 g.
• Orange has 11.8 g of carbohydrates per 100 g.