Calories in Kiwi: Green and Gold, Per Fruit and Cup
How many calories are in a kiwi – green or gold, per fruit, per cup and per 100 g – plus sugar, fiber, vitamin C and kiwi for weight loss and digestion.
Kiwis are small, but they’re packed with vitamin C and fiber. They’re sweet, a little sour, and easy to eat with a spoon. If you’re watching your calories, you might wonder how many calories a kiwi has – and whether green or gold kiwi is better.
The short answer: a medium green kiwi has about 42 calories, and a gold kiwi has about 51 calories. 100 g of kiwi has about 61 calories. One green kiwi gives you about 70% of the vitamin C you need in a day – and one gold kiwi gives you more than the whole day’s amount.
Calories in kiwi by portion
Values are for raw kiwi without the skin, from the US Department of Agriculture (USDA FoodData Central):
| Portion | Weight | Calories |
|---|---|---|
| 1 small green kiwi | 50 g | 31 kcal |
| 1 medium green kiwi | 69 g | 42 kcal |
| 1 large green kiwi | 90 g | 55 kcal |
| 1 gold kiwi | 81 g | 51 kcal |
| 1 cup sliced green kiwi | 180 g | 110 kcal |
| 100 g green kiwi | 100 g | 61 kcal |
| 100 g gold kiwi | 100 g | 63 kcal |
Tip: two medium kiwis make a filling snack for about 85 calories – less than a single cookie.
Kiwi nutrition facts: green vs gold
| Nutrient (per 100 g) | Green kiwi | Gold kiwi |
|---|---|---|
| Calories | 61 kcal | 63 kcal |
| Carbohydrates | 14.7 g | 15.8 g |
| – of which sugars | 9.0 g | 12.3 g |
| Fiber | 3.0 g | 1.4 g |
| Protein | 1.1 g | 1.0 g |
| Fat | 0.5 g | 0.3 g |
| Vitamin C | 93 mg | 161 mg |
| Vitamin K | 40 µg | 6 µg |
| Potassium | 312 mg | 315 mg |
Green kiwi has more fiber and vitamin K and less sugar. Gold kiwi is sweeter and has almost twice as much vitamin C. Both are low in calories. One medium green kiwi has 64 mg of vitamin C – about as much as a medium orange, with fewer calories.
Calories in kiwi foods
| Food | Portion | Calories |
|---|---|---|
| Kiwi with the skin | 1 medium | about 42 kcal |
| Kiwi + plain Greek yogurt (150 g, nonfat) | 1 kiwi | about 130 kcal |
| Fruit salad with kiwi, strawberries and banana | 1 cup | about 90–110 kcal |
| Kiwi smoothie (kiwi, banana, spinach, milk) | 16 fl oz | about 250–300 kcal |
| Dried kiwi, sweetened | ¼ cup (40 g) | about 130–140 kcal |
| Kiwi sorbet | ½ cup | about 100–130 kcal |
Dried kiwi usually has added sugar and loses its water, so it has about 5 times more calories per gram than fresh kiwi. Read the label before you buy it.
Is kiwi good for weight loss?
Yes. Kiwi is low in calories, high in fiber and sweet enough to replace a dessert. Its fiber and water help you feel full. It also has a low glycemic index of about 50, so it doesn’t spike your blood sugar much.
Kiwis may also help your digestion. In a 2021 study, people with constipation ate 2 green kiwis a day for 4 weeks. It worked as well as prunes or psyllium, with fewer side effects like bloating. Green kiwis contain actinidin, an enzyme that helps break down protein.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator. For more fruits that are easy on blood sugar, see our list of low glycemic fruits.
How to eat kiwi
- Cut it in half and scoop it out with a spoon – the easiest snack.
- Eat the skin if you wash it well – it adds fiber.
- Add slices to yogurt, oatmeal or cottage cheese for a sweet, tangy breakfast.
- Choose gold kiwi for more vitamin C, green kiwi for more fiber.
- Skip dried, sweetened kiwi and fruit cups in syrup – they have much more sugar.
Count the calories in your kiwi without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. In the food library, you can also see the glycemic index of each food.Get the app free
You can also read how many calories are in an orange and in strawberries.
The bottom line
A medium green kiwi has about 42 calories and a gold kiwi about 51. Kiwis are low in calories, rich in fiber and one of the best sources of vitamin C – one gold kiwi covers your whole day. They’re a great choice for weight loss and may help with constipation. Eat them fresh, with or without the skin, and skip the dried, sweetened ones.
FAQ
How many calories are in one kiwi?
A medium green kiwi (69 g, without the skin) has about 42 calories. A gold kiwi (81 g) has about 51 calories.
How many calories are in 100 g of kiwi?
About 61 calories for green kiwi and 63 for gold kiwi. 100 g of green kiwi has 15 g of carbs, 9 g of sugar, 3 g of fiber and 93 mg of vitamin C.
How many calories are in a cup of kiwi?
A cup of sliced green kiwi (180 g) has about 110 calories. That's about 2–3 kiwis.
Is kiwi good for weight loss?
Yes. A kiwi has only about 42 calories but gives you fiber and about as much vitamin C as an orange. It's sweet enough to replace a dessert. Two kiwis make a filling snack for under 100 calories.
Can you eat the kiwi skin?
Yes. The skin is safe to eat if you wash it well. It adds fiber – about 50% more than the flesh alone. Gold kiwis have thinner, smoother skin, which most people find easier to eat.
Does kiwi help with constipation?
Yes. In a 2021 study, eating 2 green kiwis a day worked as well as prunes or psyllium for people with constipation, with fewer side effects like bloating.
