Calories in Kiwis: Nutrition Facts & Serving Sizes
Per 16 fl oz (473g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Kiwi contains 47 calories per 100g, making it a low-calorie fruit option packed with vitamin C. Per 100g, kiwi delivers 12.3g of carbs, mostly from natural sugars (11.6g), with no fat. The standout micronutrient is vitamin C at 24.7mg per 100g, which supports immune function and collagen production. Kiwi is a well-known source of actinidin, a digestive enzyme that helps break down protein. This makes kiwi useful after high-protein meals to aid digestion. The bright green flesh and sweet-tart flavor make it a popular addition to fruit bowls, smoothies, and yogurt. Kiwi is also high in antioxidants including polyphenols and carotenoids, which help reduce oxidative stress caused by intense training. For anyone tracking macros, kiwi is a lower-sugar fruit option compared to mangos or grapes. The carb content of 12.3g per 100g fits well into moderate-carb diets on training days when you need quick energy from natural sources.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 16 fl oz (473g) | 222.3 | 0g | 58.2g | 0g | 0g |
| 100g | 47 | 0g | 12.3g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 47 | 2% |
| Protein | 0g | |
| Total Fat | 0g | |
| Total Carbohydrates | 12.3g | 4% |
| Dietary Fiber | 0g | |
| Sugars | 11.6g | 23% |
| Sodium | 11mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Iron | 0.2mg | 1% |
| Potassium | 14mg | 0% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 24.7mg | 27% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Kiwis
Kiwi is a solid low-calorie fruit for anyone managing their weight while staying active. At 47 calories per 100g, it delivers sweetness and nutrition without loading up on calories.
The most notable nutrient in kiwi is vitamin C at 24.7mg per 100g. Vitamin C is essential for collagen synthesis, which is critical for joint health, skin repair, and connective tissue maintenance. Intense training puts stress on joints and connective tissue, so adequate vitamin C intake supports recovery and reduces injury risk over time.
Vitamin C is also a powerful antioxidant that helps neutralize free radicals produced during heavy exercise. High training volumes create oxidative stress, and antioxidants from whole foods like kiwi help manage this without blunting the training adaptations.
Kiwi contains actinidin, a plant-based enzyme that helps digest proteins more efficiently. For those eating high-protein diets, adding kiwi alongside a protein-heavy meal may improve how well you absorb and use those proteins.
The natural sugars in kiwi (11.6g per 100g) provide quick-digesting carbohydrate energy, making kiwi a good choice for a pre-workout snack or post-workout refuel when combined with a protein source like Greek yogurt.
Dietary Considerations
Kiwi is naturally gluten-free, vegan, and dairy-free. It is not keto-friendly due to its carb content of 12.3g per 100g. For weight loss, kiwi is a great choice at only 47 calories per 100g. The natural sugars are paired with fiber in whole kiwi fruit, which slows absorption and helps manage blood sugar response. Kiwi has a low to moderate glycemic index. People with latex allergies may have cross-reactive sensitivity to kiwi. Kiwi is a good fruit for diabetics in moderate portions due to its relatively low sugar density compared to tropical fruits.
Daily Intake (100g)
100g of kiwi provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a kiwi?
Kiwi contains 47 calories per 100g. The exact calorie count depends on the size of the fruit. Kiwi is one of the lower-calorie fruits available, making it a great choice for anyone tracking their intake.
Is kiwi good for weight loss?
Yes, kiwi is good for weight loss. At 47 calories per 100g, it is a low-calorie, naturally sweet food that can satisfy cravings without adding many calories to your daily total. The natural sugars provide quick energy without the calorie load of processed snacks.
How much protein in kiwi?
Kiwi contains minimal protein per 100g according to USDA data. Kiwi is not a protein source and should be paired with protein-rich foods like Greek yogurt, cottage cheese, or a protein shake if you need to hit protein targets.
How much vitamin C is in kiwi?
Kiwi provides 24.7mg of vitamin C per 100g. Vitamin C supports immune function, collagen production, and helps reduce oxidative stress from training. It also improves the absorption of non-heme iron from plant foods.
Is kiwi keto-friendly?
Kiwi is not ideal for strict keto diets. It contains 12.3g of carbs per 100g, mostly from natural sugars. If you are on a strict ketogenic diet limiting carbs to 20g per day, kiwi can take up a significant portion of that budget.
What are the carbs in kiwi?
Kiwi contains 12.3g of carbs per 100g, with 11.6g coming from natural sugars. Kiwi is moderate in carbs compared to other fruits and works well in carb-cycling plans on training days when extra carbs are allowed.
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