Calories in Kiwi 🥝
Per 1 medium (69g)
Nutrition Facts
Serving: 1 medium (69g)
About Kiwi
Kiwi is a nutritious fruit that brings a tangy sweet flavor to your diet. With 42 calories per 1 medium (69g), it provides natural energy along with important vitamins and minerals. Kiwi is particularly valued for immune function, making it a smart addition to a balanced eating plan. Whether you enjoy it fresh, in smoothies, or as part of a recipe, kiwi offers both great taste and genuine nutritional benefits.
Health Benefits of Kiwi
Rich in Vitamin C
Kiwi is an excellent source of vitamin C, a nutrient essential for immune function. Including kiwi in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Antioxidant Protection
Kiwi contains natural antioxidants including polyphenols and flavonoids that help neutralize harmful free radicals. Regular consumption of antioxidant-rich fruits like kiwi is associated with reduced risk of chronic diseases.
Potassium for Heart Health
With 215mg of potassium per serving, kiwi helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Ultra Low-Calorie Choice
At just 42 calories per serving, kiwi is one of the lowest-calorie options in its category. You can enjoy generous portions without significantly impacting your daily calorie budget, making it perfect for volume eating during weight management.
Calories by Serving Size
Different serving sizes of kiwi and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ Kiwi (34g) | 21 | 5.0g | 0.4g | 0.2g |
| Small Kiwi (52g) | 32 | 7.5g | 0.6g | 0.3g |
| Medium Kiwi (69g) | 42 | 10.0g | 0.8g | 0.4g |
| Large Kiwi (104g) | 63 | 15.0g | 1.2g | 0.6g |
| 2 Kiwis (138g) | 84 | 20.0g | 1.6g | 0.8g |
| Sliced, 1 cup (172g) | 105 | 25.0g | 2.0g | 1.0g |
Is Kiwi Good for Weight Loss?
Kiwi is an excellent choice for weight loss at just 42 calories per 1 medium (69g). Its ultra-low calorie count means you can eat generous portions without worrying about your daily calorie budget. Foods this low in calories are often called 'free foods' in many diet plans because the energy cost of digesting them nearly equals their calorie content. Pair kiwi with lean protein for a satisfying, diet-friendly meal. Tracking your intake with an app like Calory can help you see just how much room kiwi leaves in your daily calorie goal.
Kiwi and Popular Diets
How kiwi fits into common eating plans:
Frequently Asked Questions
How many calories in kiwi?
Kiwi (1 medium (69g)) contains approximately 42 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is kiwi good for weight loss?
Yes, kiwi is a great choice for weight loss at only 42 calories per serving. The fiber content helps keep you full between meals. Include it as part of a balanced diet with adequate protein for best results.
Is kiwi high in sugar?
Kiwi contains 6.2g of natural sugar per serving. Unlike added sugars in processed foods, fruit sugars come packaged with fiber, vitamins, and antioxidants that slow absorption and provide nutritional value. Most nutrition experts agree that whole fruit sugar is not a health concern for most people.
How should I store kiwi?
Store fresh kiwi in a cool place or refrigerator to maximize shelf life. Most fruits are best stored at room temperature until ripe, then moved to the fridge. You can also freeze kiwi for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Kiwi in Calory
Scan, search, or snap a photo. Calory makes logging kiwi instant with AI-powered food recognition.