Kiwi Nutrition Facts: Calories, Vitamins & Minerals
Kiwi nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: two, 150 g |
|---|---|---|
| Calories | 61 kcal | 92 kcal |
| Energy (kilojoules) | 255 kJ | 383 kJ |
| Protein | 1.1 g | 1.7 g |
| Fat | 0.5 g | 0.8 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 15 g | 23 g |
| incl. sugars | 9 g | 14 g |
| incl. fiber | 3 g | 4.5 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
61 kcal (255 kJ) per 100 g · P/F/C 1.1/0.5/15 g
Serving (two, 150 g) — 92 kcal (383 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: medium
Are kiwis healthy?
Yes. On their nutrient profile, kiwis are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Counts toward your fruit and vegetables: a 150 g serving is 38% of the 400 g a day the WHO advises.
- Fiber: 4.5 g per serving — 18% of the 25 g a day the WHO recommends.
A typical serving (two, 150 g) has 92 kcal, 1.7 g protein, 0.8 g fat and 23 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Kiwifruit packs a lot of vitamin C per fruit and a good amount of fiber; the skin is edible if well washed.
protein 8%fat 8%carbs 84%
Vitamins and minerals in kiwi
Per 100 g, the standouts are vitamin C — 93 mg, 103% of the Daily Value (#1 of 38 in our fruit & berries section); vitamin K — 40 mcg, 34% of the Daily Value (#2 of 38 in our fruit & berries section); copper — 0.13 mg, 14% of the Daily Value.
| Nutrient | Per 100 g | Serving: two, 150 g | % DV |
|---|---|---|---|
| Vitamin C | 93 mg | 139 mg | 155% |
| Vitamin E | 1.5 mg | 2.2 mg | 15% |
| Vitamin K | 40 mcg | 60 mcg | 50% |
| Thiamin (B1) | 0.03 mg | 0.04 mg | 3% |
| Niacin (B3) | 0.34 mg | 0.51 mg | 3% |
| Vitamin B6 | 0.06 mg | 0.09 mg | 6% |
| Folate (B9) | 25 mcg | 38 mcg | 9% |
| Potassium | 312 mg | 468 mg | 10% |
| Calcium | 34 mg | 51 mg | 4% |
| Magnesium | 17 mg | 26 mg | 6% |
| Phosphorus | 34 mg | 51 mg | 4% |
| Copper | 0.13 mg | 0.2 mg | 22% |
| Manganese | 0.1 mg | 0.15 mg | 6% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Kiwifruit, green, raw” (FDC ID 168153, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Kiwi calories by weight, 50–300 g
150 g of kiwi has 92 calories and 200 g has 122. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 31 | 0.6 / 0.3 / 7.5 | 1.5 |
| 100 g | 61 | 1.1 / 0.5 / 15 | 3 |
| 150 g — typical serving | 92 | 1.7 / 0.8 / 23 | 4.5 |
| 200 g | 122 | 2.2 / 1 / 30 | 6 |
| 250 g | 153 | 2.8 / 1.3 / 38 | 7.5 |
| 300 g | 183 | 3.3 / 1.5 / 45 | 9 |
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Try it with your numbers
Portion → calories and macros
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How much movement is one serving?
A serving (two, 150 g) is 92 kcal — roughly 30 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Kiwi: swaps and alternatives
No need to swap: kiwis already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 9 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of kiwi.
Kiwi vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mandarin Oranges | 53 | 0.8 / 0.3 / 13 |
| Blueberries | 55 | 0.7 / 0.3 / 14 |
| Dragon Fruit | 57 | 0.4 / 0.1 / 15 |
| Kiwi | 61 | 1.1 / 0.5 / 15 |
| Fruit Salad | 62 | 0.8 / 0.3 / 16 |
| Lychee | 66 | 0.8 / 0.4 / 17 |
| Grapes | 69 | 0.7 / 0.2 / 17 |
FAQ
How many calories are in 100 g of kiwi?
100 g of kiwi has 61 calories, with 1.1 g protein, 0.5 g fat and 15 g carbohydrates (3 g fiber).
How many calories are in a serving of kiwi?
A serving (two, 150 g) has 92 calories: 1.7 g protein, 0.8 g fat and 23 g carbs.
What are the macros of kiwis?
Per 100 g: 1.1 g protein, 15 g carbs and 0.5 g fat. By calories that's about 8% protein, 84% carbs and 8% fat.
How long do you have to walk to burn a serving of kiwi?
About 30 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person — that's the 92 calories in a serving (two, 150 g).
What vitamins and minerals are in kiwi?
Per 100 g, kiwi is richest in vitamin C (93 mg, 103% DV), vitamin K (40 mcg, 34% DV), copper (0.13 mg, 14% DV) — from USDA FoodData Central record 168153.
How much fiber is in kiwis?
100 g of kiwi has 3 g of fiber; a serving (two, 150 g) has 4.5 g — 18% of the 25 g a day the WHO recommends.
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