Nutrition for Kiwi

Calories, Protein, Vitamins and More


image of kiwi source

Kiwi Nutrition Summary

One kiwi (69 grams or 2.43 oz) contains 42 calories and 0.8 grams of protein. Kiwi consist of 83% water, 15% carbohydrates, 1% protein, and less than 1% of fat.

Kiwi is an excellent source of many nutrients, including dietary fiber, Vitamin C and potassium. It also contains significant amounts of calcium and Vitamin K.

In one kiwi:

  • Calories: 42
  • Protein: 0.8 g
  • Sugar: 6.2 g
  • Dietary fiber: 2.1 g
  • Fat: 0.4 g
  • Sodium: 2.1 mg
There is no significant amounts of saturated fat or cholesterol in kiwi.

See the Kiwi Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Kiwifruit, green, raw.

Calories in Kiwi

Kiwi has 42 calories per kiwi or 61 calories for every 100 grams. Most of its calories are from carbohydrates.

86 percent of calories in kiwi are from carbohydrates, 8% of calories are from fat and 7% of calories are from protein.

Calories from Carbs

The majority, or 86% of the calories in kiwi are from carbohydrates. The carbs in kiwi are mostly in the form of dietary fiber and sugar (25% and 75%). An excellent high-fiber food, a single kiwi contains 8% of recommended daily values or 2.1 grams of dietary fiber.

  • Dietary fiber: 2.1 g
  • Sugar: 6.2 g
There is no significant amounts of starch in kiwi.

Calories from Fat

A small portion, or 8% the calories in kiwi are from fat. Kiwi is very low in total fat, with 0.4 grams per kiwi. It also is cholestrol free. Most of the fat in kiwi are healthier unsaturated fats:

  • Total fat: 0.4 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in kiwi.

Omega-6 in Kiwi

A source of omega-6 fatty acids, every kiwi of kiwi contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in kiwi comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.17 g

Calories Similar to Kiwi

Some other fruits or fruit juices with similar calories to kiwi by weight:

Protein in Kiwi

One kiwi has 0.8 grams of protein or about 2% of daily recommended intake. Although kiwi is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.79 g
  • Threonine: 0.03 g
  • Isoleucine: 0.04 g
  • Leucine: 0.05 g
  • Lysine: 0.04 g
  • Phenylalanine: 0.03 g
  • Valine: 0.04 g
  • Histidine: 0.02 g
There is no significant amounts of tryptophan or methionine in kiwi.

Protein Similar to Kiwi

Some other fruits or fruit juices with similar amounts of protein to kiwi by weight:

Vitamins and Minerals in Kiwi

An good source of nutrients, kiwi contains abundant amounts of Vitamin C and potassium. In fact, a single kiwi contains 85% of recommended daily values or 64 mg of Vitamin C.

Vitamins in kiwi (1 fruit):
  • Vitamin a: 2.8 ug
  • Niacin: 0.2 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 64 mg
  • Vitamin e: 1 mg
  • Folate: 17.3 ug
  • Vitamin k: 27.8 ug
Minerals in kiwi (1 fruit):
  • Calcium: 23.5 mg
  • Potassium: 215.3 mg
  • Iron: 0.2 mg
  • Magnesium: 11.7 mg
  • Zinc: 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 23.5 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 5.4 mg
There is no significant amounts of thiamin, riboflavin, pantothenic acid or vitamin b12 in kiwi.

Similar to Kiwi for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to kiwi:

Flavonoids and Carotenoids in Kiwi [3]

Kiwi contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids luteolin and kaempferol. In one kiwi:

  • beta-carotene: 36 ug
  • lutein + zeaxanthin: 84 ug
  • luteolin: 0.51 mg
  • kaempferol: 0.71 mg

Kiwi Nutrition Chart

Kiwi:

( - g )

calories
KCAL %
carbohydrates
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dietary fiber
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sugar G
total fat
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saturated fat
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monounsaturated fat G
polyunsaturated fat G
protein
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Vitamin A
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Vitamin C
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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Vitamin B6
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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Vitamin E
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Vitamin K
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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sodium
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manganese
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choline
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Water G
selenium
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Kiwi in Cooking

Kiwi is in the top 25% most popular ingredients for recipes. Kiwi can be consumed raw and is often peeled or sliced before cooking or serving. Most recipes call for one or two kiwis.

Friends and Relatives of Kiwi

Foods commonly cooked with kiwi: Other similar relatives:


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