Calories in a Kiwi: Nutrition Facts and Health Benefits
A medium kiwi has about 42 calories. See the full nutrition breakdown by size and type with expert FAQ.
Kiwifruit may be small, but it punches well above its weight nutritionally. A single kiwi delivers more vitamin C per gram than an orange, along with vitamin K, fiber, and the enzyme actinidin, which aids protein digestion. Here is the full nutrition breakdown.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Sugar | Fiber | Vitamin C |
|---|---|---|---|---|---|---|
| 1 small kiwi | ~60 g | 37 kcal | 9 g | 5 g | 1.8 g | 61% DV |
| 1 medium kiwi | ~69 g | 42 kcal | 10 g | 6 g | 2.1 g | 71% DV |
| 1 large kiwi | ~91 g | 56 kcal | 13 g | 8 g | 2.7 g | 93% DV |
| 1 cup (sliced) | ~180 g | 110 kcal | 26 g | 16 g | 5.4 g | 185% DV |
| 100 g | 100 g | 61 kcal | 15 g | 9 g | 3 g | 103% DV |
Green vs Gold kiwi (per medium fruit):
| Type | Calories | Vitamin C | Fiber |
|---|---|---|---|
| Green kiwi | 42 kcal | 71% DV | 2.1 g |
| Gold kiwi | 50 kcal | 130% DV | 1.4 g |
Frequently Asked Questions (FAQ)
How many calories are in a medium kiwi?
A medium green kiwi weighing about 69 grams contains approximately 42 calories. It provides 10 grams of carbohydrates, 6 grams of natural sugar, and 2.1 grams of fiber. That single kiwi also delivers 71% of your daily vitamin C — more per gram than most citrus fruits.
Is kiwi skin edible?
Yes. The skin of a kiwi is entirely edible and adds a significant nutritional boost. Eating the skin triples the fiber intake compared to eating only the flesh. The skin also contains a higher concentration of vitamin C, vitamin E, and folate. Simply wash the kiwi thoroughly and eat it like an apple. The fuzz softens as you chew.
What is the difference between green and gold kiwi?
Gold kiwi (also called SunGold) is sweeter, smoother-skinned, and less tart than green kiwi. It has about 50 calories per fruit compared to 42 for green. Gold kiwi contains nearly double the vitamin C (130% DV vs 71% DV) but slightly less fiber (1.4g vs 2.1g). Choose green for more fiber and a tangy flavor, or gold for more vitamin C and a sweeter taste.
Can kiwi help with sleep?
Research suggests yes. A study from Taipei Medical University found that eating two kiwis one hour before bed improved sleep onset, duration, and quality. Kiwis contain serotonin and antioxidants that may regulate sleep cycles. Participants fell asleep 42% faster and slept 13% longer after four weeks of nightly kiwi consumption.
Is kiwi good for digestion?
Yes. Kiwifruit contains actinidin, a natural enzyme that breaks down protein and improves digestion. Studies show that eating kiwi with a high-protein meal speeds up gastric digestion. The fruit's high fiber content also supports regular bowel movements. Research has found that eating two kiwis daily can improve symptoms of constipation as effectively as some over-the-counter remedies.
How many calories are in a medium kiwi?
Is kiwi skin edible?
What is the difference between green and gold kiwi?
Can kiwi help with sleep?
Is kiwi good for digestion?
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