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🥝 Calories in Kiwi
Calorie-for-calorie one of the most nutrient-dense fruits — packed with vitamin C and K
Per 100g
61kcal
1.1g
Protein
15g
Carbs
0.5g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 2 medium kiwi fruits (148g) |
|---|---|---|
| Calories | 61kcal | 90kcal |
| Protein | 1.1g | 1.6g |
| Total Carbs | 15g | 22.2g |
| — of which Sugar | 9g | 13.3g |
| Total Fat | 0.5g | 0.7g |
| Dietary Fibre | 3g | 4.4g |
| Sodium | 3mg | 4mg |
Macro Breakdown
Protein1.1g (4.4 kcal)
Carbohydrates15g (60 kcal)
Fat0.5g (4.5 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron0.3mg
2% of daily reference intake
Vitamin C92.7mg
100% of daily reference intake
Potassium312mg
9% of daily reference intake
✅ Key Nutrition Facts
- •92.7mg vitamin C per 100g — 103% of daily needs per 100g
- •Clinical evidence for improved sleep quality (2 kiwis/night)
- •3g fibre per 100g — supports digestive regularity
- •Actinidin enzyme aids protein digestion
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g | 100g | 61 kcal | 1.1g |
| 1 kiwi (74g) | 74g | 45 kcal | 0.8g |
| 2 kiwi (148g) | 148g | 90 kcal | 1.6g |
Frequently Asked Questions
How many calories in a kiwi?+
A single medium kiwi (74g) contains approximately 45 calories. Per 100g, kiwi is around 61 calories. Two kiwis provide just 90 calories while exceeding the daily vitamin C requirement.
Does kiwi improve sleep?+
Several randomised controlled trials found that eating 2 kiwi fruits one hour before bed improved sleep onset, duration, and efficiency. The mechanism is thought to involve kiwi's serotonin content, which is a precursor to melatonin.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.