How healthy is kiwi?
Is kiwi healthy? Yes, for most people. Kiwi scores 86/100 on the HowHealthyIs Score: 100 g provides 61 kcal, 93 mg vitamin C and 3 g fiber. Gram for gram it has more vitamin C than an orange, plus useful fiber and vitamin E. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Kiwi ranks higher than 86% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Fiber18%
- Vitamin E16%
- Potassium11%
- Magnesium7%
- Calcium4%
- Protein4%
- Iron3%
- Vitamin A1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 163 minus 0 = 162. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in kiwi?
Calories42kcal
Protein0.8g
Carbohydrates10g
Fat0.4g
Fiber2.1g
Sugars6.2g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 61 kcal | 42 kcal | |
| Protein | 1.1 g | 0.8 g | 2% |
| Carbohydrates | 15 g | 10 g | 4% |
| Fiber | 3 g | 2.1 g | 7% |
| Sugars | 9 g | 6.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.5 g | 0.4 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 4 µg | 2.8 µg | 0% |
| Vitamin C | 93 mg | 64 mg | 71% |
| Vitamin E | 1.5 mg | 1 mg | 7% |
| Minerals | |||
| Calcium | 34 mg | 23 mg | 2% |
| Iron | 0.3 mg | 0.2 mg | 1% |
| Potassium | 312 mg | 215 mg | 5% |
| Magnesium | 17 mg | 12 mg | 3% |
| Sodium | 3 mg | 2.1 mg | 0% |
Source: USDA FoodData Central, "Kiwifruit, green, raw" (FDC 168153). Values rounded.
Why is kiwi good for you?
- 64 mg vitamin C in 1 kiwi, 71% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Breakfast or a light snack
- Getting a full day of vitamin C from two small fruits
What should you watch out for?
- Kiwi is a known allergen for some people, especially those with latex allergy.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How does kiwi compare?
Common questions about kiwi
How many calories are in kiwi?
100 g of kiwi has 61 kcal. A typical portion, 1 kiwi (69 g), has about 42 kcal.
How much protein is in kiwi?
Kiwi has 1.1 g of protein per 100 g, or about 0.8 g in 1 kiwi.
Is kiwi good for weight loss?
Kiwi is low in calories (61 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.