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Kiwifruit nutrition, glycemic index, calories, net carbs & more

Kiwifruit, green, raw
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on February 10, 2022
Education: Nutrition & Microbiology at YSU
Kiwifruit

Kiwifruit Carbs

Kiwifruit or Chinese gooseberry is not dense in nutrients, consisting of 83% water. Of the remaining 17% of nutrients, almost 15% are carbs.

Calories per 100g

One hundred grams of kiwifruit contains 14.66g of carbs, which covers 5% of the daily carb need (in the case of a 2000 calorie diet).

Carbs per serving size

The average serving size of kiwifruit is 1 NLEA (148g), one serving of which contains 21.8g of carbs.

One fruit, weighing 69g, contains 10.1g of carbs, which means one cup of sliced kiwifruit, weighing 180g, contains 26.5g of carbs.

Carbohydrate type breakdown

The primary two types of carbs in kiwifruit are glucose and fructose, in similar amounts. However, a low level of sucrose, maltose, and galactose is also present in kiwifruit.

Carbohydrate type breakdown

0.15% 4.11% 4.35% 0.19% 0.17%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g

Net carbs

From 14.66g of total carbs in kiwifruit, 11.66g or 79% are net carbs. Kiwifruit is not the best option for low-carb diets; nonetheless, it can be consumed at moderate levels.

Soluble or insoluble fiber

Most of the dietary fiber in kiwifruit is insoluble: 77% insoluble fiber and 23% soluble fiber (1).

The high level of insoluble fiber may help during constipation, as it makes the food move faster and increases stool bulk and frequency.

Fiber content ratio for Kiwifruit

8.99% 3% 2.67%
Sugar: 8.99 g
Fiber: 3 g
Other: 2.67 g

Kiwifruit Calories

Calories per 100g

Kiwifruit is low in calories. One hundred grams of kiwifruit provides 61 calories, primarily by carbs.

Macronutrients chart

2% 15% 84%
Protein:
Daily Value: 2%
1.14 g of 50 g
2%
Fats:
Daily Value: 1%
0.52 g of 65 g
1%
Carbs:
Daily Value: 5%
14.66 g of 300 g
5%
Water:
Daily Value: 4%
83.07 g of 2,000 g
4%
Other:
0.61 g

Calories per serving size

One average or 1 NLEA (148g) serving of kiwifruit provides 90.3 calories.

One kiwifruit (69g) provides 42.1 calories, so one cup of kiwifruit (180g) provides 110 calories.

Comparison

Compared to all foods in our database, kiwifruit is in the top 17% of foods low in calories.

From the below-mentioned foods, only sapodilla has higher fat and carb contents, whereas compared to the others, kiwifruit is richer in fats, carbs, and proteins.

To know more about the differences between lemon and kiwifruit, you can visit our Kiwifruit vs. Lemon page.

Food

Calories, per serving

Calories, per 100g

Sapodilla (chico, chikoo)

141 (1 fruit, 170g)

83

Kiwifruit

90.3 (1 NLEA)

61

Apple, with skin

65 (1 cup, 125g)

52

Orange

61.6 (1 fruit, 131g)

47

Strawberry

47 (1 NLEA, 147g)

32

Lemon

16.8 (1 NLEA, 58g)

29

Summary table & burning estimates

We have calculated the duration and number of calories a person will burn by performing a certain type of activity, measured by a method called Met or Metabolic Equivalent of a Task (2, 3).

The table below shows the time and type of activity a person should perform to burn 90.3 calories from 1 NLEA serving of kiwifruit.

60kg person

80kg person

100kg person

Walking

26 min

20 min

16 min

Running

8.5 min

6.5 min

5 min

Bicycling

12.5 min

9.5 min

7.5 min

Aerobics

12.5 min

9.5 min

7.5 min

Kiwifruit glycemic index

Kiwifruit, also known as Chinese gooseberry, gets its sweet taste due to the 9g of sugars in every 100g serving.

According to The International Tables of Glycemic Index Values, the glycemic index of kiwifruit from Australia falls in the range of 58. In contrast, kiwifruit from New Zealand has a glycemic index between 47±4 (4).

Based on the numbers from The glycemic index of the Taiwan study, the glycemic index of Golden kiwi is about 43 (5).

Research demonstrated that low glycemic index fruits, such as kiwifruit, have beneficial properties that may reduce the risk of diabetes.

Kiwifruit is also a good source of fiber, which may slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes kiwifruit can reduce the risk of developing type 2 diabetes (6).

Also, you can look at our glycemic index chart and find information about over three hundred foods and beverages.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
  4. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208016/
  6. https://pubs.acs.org/doi/pdf/10.1021/jf00051a020
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: February 10, 2022

Important nutritional characteristics for Kiwifruit

Kiwifruit
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
58 (medium)
Insulin index ⓘ
N/A
Calories
61
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
11.66 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 NLEA serving (148 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5.6 (alkaline)
90% Vitamin C
73% Fiber
66% Potassium
63% Folate, food
59% Calcium
Explanation: The given food contains more Vitamin C than 90% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Potassium, Folate, food, and Calcium.

Kiwifruit Glycemic index (GI)

Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
58

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 11% 12% 13% 15% 28% 1% 4% 44% 13% 2% 5%
Calcium: 34 mg of 1,000 mg 3%
Iron: 0.31 mg of 8 mg 4%
Magnesium: 17 mg of 420 mg 4%
Phosphorus: 34 mg of 700 mg 5%
Potassium: 312 mg of 3,400 mg 9%
Sodium: 3 mg of 2,300 mg 0%
Zinc: 0.14 mg of 11 mg 1%
Copper: 0.13 mg of 1 mg 14%
Manganese: 0.098 mg of 2 mg 4%
Selenium: 0.2 µg of 55 µg 0%
Choline: 7.8 mg of 550 mg 1%

Mineral chart - relative view

Potassium
312 mg
TOP 34%
Calcium
34 mg
TOP 41%
Copper
0.13 mg
TOP 42%
Manganese
0.098 mg
TOP 61%
Magnesium
17 mg
TOP 68%
Phosphorus
34 mg
TOP 82%
Iron
0.31 mg
TOP 84%
Zinc
0.14 mg
TOP 88%
Choline
7.8 mg
TOP 88%
Sodium
3 mg
TOP 94%
Selenium
0.2 µg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A: 87 IU of 5,000 IU 2%
Vitamin E : 1.46 mg of 15 mg 10%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 92.7 mg of 90 mg 103%
Vitamin B1: 0.027 mg of 1 mg 2%
Vitamin B2: 0.025 mg of 1 mg 2%
Vitamin B3: 0.341 mg of 16 mg 2%
Vitamin B5: 0.183 mg of 5 mg 4%
Vitamin B6: 0.063 mg of 1 mg 5%
Folate: 25 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 40.3 µg of 120 µg 34%

Vitamin chart - relative view

Vitamin C
92.7 mg
TOP 10%
Vitamin E
1.46 mg
TOP 43%
Vitamin A
87 IU
TOP 44%
Vitamin K
40.3 µg
TOP 44%
Folate
25 µg
TOP 45%
Vitamin B6
0.063 mg
TOP 74%
Vitamin B5
0.183 mg
TOP 82%
Vitamin B3
0.341 mg
TOP 83%
Vitamin B1
0.027 mg
TOP 84%
Vitamin B2
0.025 mg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 17% 14% 11% 8% 9% 7% 8% 10% 12%
Tryptophan: 15 mg of 280 mg 5%
Threonine: 47 mg of 1,050 mg 4%
Isoleucine: 51 mg of 1,400 mg 4%
Leucine: 66 mg of 2,730 mg 2%
Lysine: 61 mg of 2,100 mg 3%
Methionine: 24 mg of 1,050 mg 2%
Phenylalanine: 44 mg of 1,750 mg 3%
Valine: 57 mg of 1,820 mg 3%
Histidine: 27 mg of 700 mg 4%

Fat type information

0.029% 0.047% 0.287%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g

All nutrients for Kiwifruit per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 43% 11.66g 4.6 times less than Chocolate Chocolate
Protein 3% 84% 1.14g 2.5 times less than Broccoli Broccoli
Fats 1% 80% 0.52g 64.1 times less than Cheese Cheese
Carbs 5% 41% 14.66g 1.9 times less than Rice Rice
Calories 3% 83% 61kcal 1.3 times more than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 5% 82% 4.35g 1.4 times less than Apple Apple
Sugar N/A 41% 8.99g Equal to Coca-Cola Coca-Cola
Fiber 12% 27% 3g 1.3 times more than Orange Orange
Calcium 3% 41% 34mg 3.7 times less than Milk Milk
Iron 4% 84% 0.31mg 8.4 times less than Beef Beef
Magnesium 4% 68% 17mg 8.2 times less than Almond Almond
Phosphorus 5% 82% 34mg 5.4 times less than Chicken meat Chicken meat
Potassium 9% 34% 312mg 2.1 times more than Cucumber Cucumber
Sodium 0% 94% 3mg 163.3 times less than White Bread White Bread
Zinc 1% 88% 0.14mg 45.1 times less than Beef Beef
Copper 14% 42% 0.13mg 1.1 times less than Shiitake Shiitake
Vitamin A 2% 44% 87IU 192 times less than Carrot Carrot
Vitamin E 10% 43% 1.46mg Equal to Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 103% 10% 92.7mg 1.7 times more than Lemon Lemon
Vitamin B1 2% 84% 0.03mg 9.9 times less than Pea Pea
Vitamin B2 2% 89% 0.03mg 5.2 times less than Avocado Avocado
Vitamin B3 2% 83% 0.34mg 28.1 times less than Turkey meat Turkey meat
Vitamin B5 4% 82% 0.18mg 6.2 times less than Sunflower seed Sunflower seed
Vitamin B6 5% 74% 0.06mg 1.9 times less than Oat Oat
Folate 6% 45% 25µg 2.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 34% 44% 40.3µg 2.5 times less than Broccoli Broccoli
Tryptophan 0% 94% 0.02mg 20.3 times less than Chicken meat Chicken meat
Threonine 0% 94% 0.05mg 15.3 times less than Beef Beef
Isoleucine 0% 94% 0.05mg 17.9 times less than Salmon Salmon
Leucine 0% 95% 0.07mg 36.8 times less than Tuna Tuna
Lysine 0% 94% 0.06mg 7.4 times less than Tofu Tofu
Methionine 0% 92% 0.02mg 4 times less than Quinoa Quinoa
Phenylalanine 0% 94% 0.04mg 15.2 times less than Egg Egg
Valine 0% 94% 0.06mg 35.6 times less than Soybean Soybean
Histidine 0% 94% 0.03mg 27.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 89% 0.03g 203.3 times less than Beef Beef
Monounsaturated Fat N/A 85% 0.05g 208.5 times less than Avocado Avocado
Polyunsaturated fat N/A 73% 0.29g 164.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 61
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 3mg
5%
Total Carbohydrate 15g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 34mg 3%

Iron 0mg 0%

Potassium 312mg 9%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Kiwifruit nutrition infographic

Kiwifruit nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.