How many calories are in a kiwi?

One medium kiwi, about 2 inches across, weighs 69 grams and carries 42 calories. Per 100 grams the fruit is 61 calories, with 3 grams of fiber and 8.99 grams of natural sugar. The calories in a kiwi barely move between sizes; what moves is how many you eat, and the store label assumes two.

You'd need to walk about 8 minutes to burn the 42 calories in one medium kiwi (69 g).

On this page

• Kiwi quick facts
• US servings, from half a fruit to a cup of slices
• Green, golden, peeled and juiced
• Fiber and potassium are the rows that pay
• How does kiwi compare?
• Most popular kiwi brands
• Kiwi FAQs

Kiwi quick facts

The numbers below sit on SR Legacy 168153, "Kiwifruit, green, raw". It is the record that matches what a shopper actually holds: a raw green kiwi, sold loose or in a clamshell, with the full label set of nutrients behind it. USDA's newer Foundation entries for kiwi (327046 at 58 calories and 2710831 at 65) come from a fresh analytical batch, but neither publishes total sugars or saturated fat, so a Nutrition Facts style table cannot be built from them.

The second reason is portions. 168153 carries the household measures Americans use — one 2-inch fruit at 69 g, a 148 g NLEA serving, and a 180 g cup of slices — including the same 148 g serving printed on kiwi packaging in US stores.

% Daily Value is based on a 2,000-calorie diet.

There is no added sugars row here on purpose: raw kiwi has none, and USDA does not publish that field for this record. Total sugars have no Daily Value under FDA labeling rules, which is why that cell stays empty while fiber and potassium get percentages.

US servings, from half a fruit to a cup of slices

Three of these are USDA household measures: the 69 g fruit, the 148 g NLEA serving and the 180 g cup of slices. The half fruit and the ounce are our own arithmetic from the USDA 100 g figure, not USDA servings — useful when you slice one kiwi over two bowls of yogurt.

The 148 g line is the one that catches people. Packaged kiwi in US supermarkets — Mighties from Sun Pacific, for example — lists 90 calories per serving, and that serving is two fruits, not one. If you logged the label number for a single kiwi, you doubled it. Do it every morning and the week's log is off by more than 300 calories.

Slicing changes nothing chemically but changes everything about estimating. A cup of slices is 180 g, close to two and a half fruits, so a bowl that looks like a light snack is 110 calories.

Green, golden, peeled and juiced

Golden kiwi is the interesting one. ZESPRI SunGold runs 63 calories per 100 g against green kiwi's 61, a gap you would never notice. The gap that matters is elsewhere: fiber drops from 3 g to 1.4 g per 100 g, and sugar climbs from 8.99 g to 12.3 g. The variety moves fiber and sugar, not calories. A golden fruit is bigger too, 81 g, so it lands at 51 calories.

The 45 and 48 calorie lines are the same fruit measured differently, not a different food. The peeled Foundation record and the FNDDS survey record both derive energy with Atwater factors rather than measuring it, which nudges them a few calories above the SR Legacy analysis. Any of them is close enough for a food log; the spread across all four is 9 calories a fruit.

The juice is not in the same conversation. Eight ounces of kiwi strawberry juice drink is 111 calories with essentially no fiber — more than two whole kiwis, which come to 90.

Fiber and potassium are the rows that pay

For 42 calories, one kiwi returns 2.1 g of fiber, 7% of the 28 g Daily Value. Two of them, the label serving, hit 4.4 g and 16% for 90 calories. A cup of slices reaches 5.4 g, 19% of the day's fiber, at 110 calories. Very few things you eat by the handful pay that rate.

Potassium is the quieter win. A cup of slices carries 562 mg, 12% of the 4,700 mg Daily Value, against 5 mg of sodium. That ratio — over a hundred to one — is why kiwi shows up in eating patterns aimed at blood pressure, such as the ones described in the Dietary Guidelines for Americans. If you are watching sodium, whole fruit is free money in that column.

One practical note on portions: MyPlate counts a cup of fruit as a cup-equivalent, and 180 g of sliced kiwi is exactly that. So the cup that reads as a snack is also a full serving toward the day's fruit target, which is a better way to think about it than the calorie line alone.

The sugar row looks high to some people at 6.2 g a fruit. It is all naturally occurring, it comes packaged with the fiber, and it is not comparable to the added sugars limit on a label — USDA publishes no added sugars figure for raw kiwi because there is none.

How does kiwi compare?

Our take: on calories these four are the same fruit. All of them sit inside a 2-calorie band per 100 g, and an ounce of any is 17 or 18 calories, so choosing between them to save calories is wasted effort. Choose on what the ounce brings with it and on how the fruit portions itself. Kiwi carries 3 g of fiber and 312 mg of potassium per 100 g, and it arrives in a 69 g unit that stops on its own — a pear or a mango does not. For a snack you want to be finite, kiwi wins on shape as much as on numbers.

Most popular kiwi brands in the United States

Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.

Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.

Kiwi FAQs

Similar foods

• Mango — 99 cal per cup pieces
• Bartlett Pear — 112 cal per medium pear
• Bing Cherries — 97 cal per cup without pits
• Fruit cup — 89 cal per cup
• Gala Apple — 98 cal per medium apple
• Pear — 101 cal per medium pear

Count it without the math

Point the camera at the bowl and BodyPal counts the kiwi for you, halves and slices included.