Kiwi
Per serving: 1 medium kiwifruit (69g)
About Kiwi
Green kiwi is a nutrient-dense fruit known for vitamin C, fiber, vitamin K, and potassium. One medium kiwifruit (69g) provides about 42 calories, 10.1g of carbohydrate, and 2.1g of fiber.
Kiwi also contains actinidin, a protein-digesting enzyme, and its tiny edible seeds contribute texture and fiber. It works well on its own, in yogurt, or added to fruit salads shortly before serving.
At-a-Glance Stats
Macronutrient Breakdown
42 kcal
Total calories per 1 medium kiwifruit (69g)
Protein
Builds & repairs muscle tissue
2% of typical daily value
Carbohydrates
Primary fuel source for energy
10% of typical daily value
Total Fat
Supports hormones & nutrient uptake
1% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
7% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Exceptionally rich in vitamin C relative to its calorie content.
- 2
Provides vitamin K, vitamin E, folate, potassium, and copper.
- 3
Three grams of fiber per 100g supports digestive regularity and satiety.
- 4
Contains actinidin, a natural enzyme that helps break down proteins in food.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
The washed skin is edible and adds extra fiber, though many people prefer to peel it. A spoon can also be used to scoop the flesh directly from a halved kiwi.
Diet Compatibility
Frequently Asked Questions
How many calories are in Kiwi?›
Kiwi contains 42 calories per 1 medium kiwifruit (69g). This includes 0.8g protein (3.2 kcal), 10.1g carbohydrates (40.4 kcal), and 0.4g fat (3.6 kcal).
How much protein does Kiwi have?›
Kiwi provides 0.8g of protein per 1 medium kiwifruit (69g).
Is Kiwi good for weight loss?›
Contains actinidin, a natural enzyme that helps break down proteins in food. With 42 calories per serving, it can fit well within a calorie-controlled diet.