Kiwis Nutrition Facts

Calories, fat, protein, and carbohydrate values for Kiwis.


There are 42 calories in Kiwis.


Nutrition Facts
Serving Size:


fruit (2″ dia) (69 grams)

Amount Per Serving
Calories from Fat 3.2
Calories 42

% Daily Value*

Total Fat 0.4 grams

Saturated Fat 0 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.2 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 2.1 milligrams

Potassium 215 milligrams

Total Carbohydrates 10 grams

Dietary Fiber 2.1 grams

Sugars 6.2 grams
Protein 0.8 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Kiwi (Fresh)

How long would it take to burn off 40 KCal?
Walking (3mph) 11 minutes
Running (6mph) 4 minutes
Bicycling (10mph) 6 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

The nutritional powerhouse: Kiwifruit
Kiwis, also known as kiwifruit or Chinese gooseberry, are a delicious and nutritious fruit that offers a wide range of health benefits. Packed with essential nutrients, kiwis are a popular choice for those looking to incorporate more fruit into their diets. In this expert article, we will explore the features, benefits, and drawbacks of kiwis to help you understand why they are considered a nutritional powerhouse.

Properties of Kiwifruit

Kiwis are small fruits measuring approximately 2 inches in diameter. They have a unique oval shape with brown, fuzzy skin and bright green flesh inside. Here are some important characteristics of kiwis:

  1. Caloric content: A single kiwi fruit contains approximately 42 calories, making it a low-calorie option for those watching their calorie intake.
  2. Macronutrient Composition: Kiwifruit are low in fat, with only 0.4 grams of fat per fruit. They contain 10 grams of carbohydrates, including 2.1 grams of fiber, and provide 0.8 grams of protein.
  3. Vitamins and Minerals: Kiwifruit are rich in several vitamins and minerals. They are particularly known for their high vitamin C content, with one serving providing 107% of the Daily Value. Kiwis also contain small amounts of vitamin A, calcium and iron.

Benefits of Kiwifruit

Consuming kiwis can have several positive effects on your health. Here are some notable benefits associated with kiwifruit:

  1. Rich in antioxidants: Kiwis are packed with antioxidants, which help protect the body from oxidative stress and free radical damage. These antioxidants contribute to overall well-being and may reduce the risk of chronic disease.
  2. Boosts immunity: The high vitamin C content in kiwis makes them excellent for supporting the immune system. Vitamin C is essential for the production of white blood cells, which play a crucial role in defending the body against infection and disease.
  3. Promotes digestive health: Kiwis are a great source of fiber, which aids in digestion and promotes a healthy gut. The fiber content helps regulate bowel movements, prevents constipation and supports the gut microbiota.
  4. Heart Healthy: Kiwifruit have been linked to cardiovascular benefits. They contain potassium, which helps maintain healthy blood pressure levels. Kiwi’s fiber and antioxidant content may also contribute to heart health by reducing the risk of cardiovascular disease.

Disadvantages of kiwifruit

While kiwifruit offer numerous health benefits, it’s important to be aware of potential drawbacks:

  1. Allergic reactions: Some people may be allergic to kiwi. Allergic reactions to kiwi can range from mild symptoms such as itching and hives to severe reactions such as difficulty breathing. If you experience any adverse reactions after eating kiwi, it’s best to avoid them and consult a healthcare professional.
  2. Oral irritation: Kiwi contains an enzyme called actinidin, which may cause a tingling or itching sensation in the mouth in some people. This reaction is usually mild and temporary, but may be uncomfortable for those who are sensitive to it.
  3. Drug interactions: Kiwi may interact with certain medications, especially blood thinning medications such as warfarin. If you are taking any medications, it’s a good idea to consult with your healthcare provider before adding kiwi to your diet.


Kiwis are a delicious fruit with a number of health benefits. They are low in calories, rich in vitamins and minerals, and packed with antioxidants. Incorporating kiwis into your diet can boost your immunity, support digestive health, and contribute to your overall well-being. However, it’s important to be aware of potential allergies, oral irritation, and drug interactions. As with any dietary change, it’s recommended that you consult with a healthcare professional if you have specific concerns or medical conditions. Enjoy the delicious taste and nutritional benefits of kiwi as part of a balanced diet for a healthier lifestyle.

Questions and Answers

Can kiwis help with weight loss?
Kiwis can be a beneficial addition to a weight loss diet. They are low in calories and high in dietary fiber, which can help promote feelings of fullness and reduce overall calorie intake. Additionally, the fiber content in kiwis supports healthy digestion, which is important for weight management.
Are kiwis safe for individuals with diabetes?
Kiwis can be a suitable fruit choice for individuals with diabetes. While kiwis do contain carbohydrates, they also provide dietary fiber, which can help regulate blood sugar levels and prevent rapid spikes in blood glucose. However, it’s important to monitor portion sizes and incorporate kiwis as part of a well-balanced meal plan.
Can kiwis be included in a child’s diet?
Yes, kiwis can be a healthy addition to a child’s diet. They are packed with essential vitamins and minerals, including vitamin C, which supports immune function. It’s important to introduce kiwis gradually and watch for any signs of allergies or oral irritation. As with any new food, it’s best to consult a pediatrician if you have specific concerns.
How should kiwis be stored to maintain freshness?
To keep kiwis fresh, store them at room temperature until they are ripe. Once ripe, they can be stored in the refrigerator for up to 1-2 weeks. It’s advisable to keep them separate from other fruits to prevent them from ripening too quickly. If you prefer to enjoy chilled kiwis, you can refrigerate them before consumption.
Are organic kiwis worth considering?
Organic kiwis can be a good choice if you prefer to consume fruits grown without synthetic pesticides or fertilizers. Organic farming practices aim to minimize environmental impact and promote sustainability. However, both organic and conventionally grown kiwis offer similar nutritional benefits, so the choice ultimately depends on personal preferences and priorities.