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Kiwifruit nutrition: calories, carbs, GI, protein, fiber, fats

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 September 09, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
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.

Macronutrients chart

2% 15% 82%
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 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

2% 46% 48% 2% 2%
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; 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).

Kiwifruit contains 3.39g of dietary fiber, 2.61g of which is insoluble

The high level of insoluble fiber may help during constipation, making the food move faster and increasing stool bulk and frequency.

Fiber content ratio for Kiwifruit

61% 20% 18%
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.

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.

What Do 61 Calories or 100 Grams of Kiwifruit Look Like?

The picture below shows what 100 grams of kiwi looks like to help you visualize its weight and calories. As you can see, about half of the middle-sized kiwi make up 100 grams or 61 calories, meaning one whole kiwi is about 200 grams or 120 calories. Remember that calorie numbers can vary depending on the size and ripeness of the kiwi.

61 Calories or 100 Grams of Kiwifruit

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.

FoodCalories per servingCalories per 100g
Sapodilla (chico, chikoo)141 (1 fruit, 170g)83
Kiwifruit90.3 (1 NLEA)61
Apple, with skin65 (1 cup, 125g)52
Orange61.6 (1 fruit, 131g)47
Strawberry47 (1 NLEA, 147g)32
Lemon16.8 (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 person80kg person100kg person
Walking26 min20 min16 min
Running8.5 min6.5 min5 min
Bicycling12.5 min9.5 min7.5 min
Aerobics12.5 min9.5 min7.5 min

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
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: September 09, 2023
Medically reviewed by Ani Harutyunyan

Important nutritional characteristics for Kiwifruit

Kiwifruit
Glycemic index ⓘ Source:
Check out our full article on Kiwifruit glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
58 (medium)
Glycemic load 10 (low)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.researchgate.net/publication/259133562 20mg
TOP 10% Vitamin C ⓘHigher in Vitamin C content than 90% of foods
TOP 27% Fiber ⓘHigher in Fiber content than 73% of foods
TOP 34% Potassium ⓘHigher in Potassium content than 66% of foods
TOP 37% Folate, food ⓘHigher in Folate, food content than 63% of foods
TOP 41% Calcium ⓘHigher in Calcium content than 59% of foods

Kiwifruit calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 61
Calories in 1 cup, sliced 110 180 g
Calories in 1 NLEA serving 90 148 g

Kiwifruit Glycemic index (GI)

Source:
Check out our full article on Kiwifruit glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
58

Kiwifruit Glycemic load (GL)

10

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

8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g

All nutrients for Kiwifruit per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 61kcal 3% 83% 1.3 times more than OrangeOrange
Protein 1.14g 3% 84% 2.5 times less than BroccoliBroccoli
Fats 0.52g 1% 80% 64.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 92.7mg 103% 10% 1.7 times more than LemonLemon
Net carbs 11.66g N/A 43% 4.6 times less than ChocolateChocolate
Carbs 14.66g 5% 41% 1.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.31mg 4% 84% 8.4 times less than BeefBeef
Calcium 34mg 3% 41% 3.7 times less than MilkMilk
Potassium 312mg 9% 34% 2.1 times more than CucumberCucumber
Magnesium 17mg 4% 68% 8.2 times less than AlmondAlmond
Sugar 8.99g N/A 41% Equal to Coca-ColaCoca-Cola
Fiber 3g 12% 27% 1.3 times more than OrangeOrange
Copper 0.13mg 14% 42% 1.1 times less than ShiitakeShiitake
Zinc 0.14mg 1% 88% 45.1 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 34mg 5% 82% 5.4 times less than Chicken meatChicken meat
Sodium 3mg 0% 94% 163.3 times less than White BreadWhite Bread
Vitamin A 87IU 2% 44% 192 times less than CarrotCarrot
Vitamin A RAE 4µg 0% 59%
Vitamin E 1.46mg 10% 43% Equal to KiwifruitKiwifruit
Selenium 0.2µg 0% 94%
Manganese 0.1mg 4% 61%
Vitamin B1 0.03mg 2% 84% 9.9 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 89% 5.2 times less than AvocadoAvocado
Vitamin B3 0.34mg 2% 83% 28.1 times less than Turkey meatTurkey meat
Vitamin B5 0.18mg 4% 82% 6.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.06mg 5% 74% 1.9 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 40.3µg 34% 44% 2.5 times less than BroccoliBroccoli
Folate 25µg 6% 45% 2.4 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 89% 203.3 times less than BeefBeef
Monounsaturated Fat 0.05g N/A 85% 208.5 times less than AvocadoAvocado
Polyunsaturated fat 0.29g N/A 73% 164.4 times less than WalnutWalnut
Tryptophan 0.02mg 0% 94% 20.3 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 94% 15.3 times less than BeefBeef
Isoleucine 0.05mg 0% 94% 17.9 times less than Salmon rawSalmon raw
Leucine 0.07mg 0% 95% 36.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.06mg 0% 94% 7.4 times less than TofuTofu
Methionine 0.02mg 0% 92% 4 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 94% 15.2 times less than EggEgg
Valine 0.06mg 0% 94% 35.6 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 94% 27.7 times less than Turkey meatTurkey meat
Fructose 4.35g 5% 82% 1.4 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.