Kiwi Nutrition Facts: Is Kiwi Good for You?

Kiwi is a fruit that provides several key nutrients. It is high in vitamin C and vitamin K, and is a good source of dietary fiber, copper, and vitamin E. It is low in calories, fat, and sodium. While it contains natural sugars, kiwi can be part of a balanced diet when consumed in appropriate portions, considering your overall daily intake.

61Calories

1.1gProtein

14.7gCarbs

3gFiber

0.52gFat

9gSugars

Per 100 g · Kiwifruit, green, raw

High in (20% DV or more per 100 g): Vitamin C, Vitamin K
Good source of (10 to 19% DV): Dietary fiber, Copper, Vitamin E

What stands out in kiwi

High in vitamin C. A 100-gram serving of raw green kiwi provides 92.7 mg of vitamin C. This amount supplies 103% of the Daily Value (DV) for this vitamin.
High in vitamin K. Kiwi is also high in vitamin K, with 40.3 mcg per 100 grams. This is 34% of the DV.
Good source of fiber. With 3 grams of dietary fiber per 100 grams, kiwi is a good source of fiber, providing 11% of the DV.
Low calorie and fat. A 100-gram portion of kiwi contains 61 calories and about 0.5 grams of total fat. It is free of cholesterol and very low in sodium.

What to keep in mind

A 100-gram serving of kiwi contains 9 grams of total sugars. This sugar is naturally occurring in the fruit.

Kiwi nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	61 kcal	–
Protein	1.1 g	2%
Total fat	0.52 g	1%
Saturated fat	0.03 g	0%
Monounsaturated fat	0.05 g	–
Polyunsaturated fat	0.29 g	–
Cholesterol	0 mg	0%
Carbohydrate	14.7 g	5%
Dietary fiber	3 g	11%
Total sugars	9 g	–
Water	83.1 g	–
Sodium	3 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	312 mg	7%
Calcium	34 mg	3%
Iron	0.31 mg	2%
Magnesium	17 mg	4%
Phosphorus	34 mg	3%
Zinc	0.14 mg	1%
Copper	0.13 mg	14%
Manganese	0.1 mg	4%
Selenium	0.2 mcg	0%
Vitamin A (RAE)	4 mcg	0%
Vitamin C	92.7 mg	103%
Vitamin D	0 mcg	0%
Vitamin E	1.5 mg	10%
Vitamin K	40.3 mcg	34%
Thiamin (B1)	0.03 mg	2%
Riboflavin (B2)	0.03 mg	2%
Niacin (B3)	0.34 mg	2%
Vitamin B6	0.06 mg	4%
Folate (DFE)	25 mcg	6%
Vitamin B12	0 mcg	0%
Choline	7.8 mg	1%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Kiwi by portion

The nutrition information changes with portion size. A single kiwi fruit (about 69 g) has 42 calories, 10.1 g of carbohydrates, and 2.1 g of fiber. A larger portion of one cup of sliced kiwi (180 g) contains 110 calories, 26.5 g of carbohydrates, and 5.4 g of fiber. The FDA’s reference serving size of 148 g provides 90 calories and 4.4 g of fiber.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup, sliced	180 g	110	2 g	26.5 g	5.4 g	0.9 g
1 fruit (2″ dia)	69 g	42	0.8 g	10.1 g	2.1 g	0.4 g
1 serving (FDA label reference amount)	148 g	90	1.6 g	21.8 g	4.4 g	0.8 g

How kiwi compares with other fruits

Among 30 fruits analyzed on this site, raw green kiwi ranks first for its vitamin C and vitamin K content per 100 grams. It also ranks in the top 10 for potassium and dietary fiber. Nutritionally, kiwi is similar to other common fruits in calories. A 100-gram serving has 61 calories, comparable to mango (60 kcal), blueberries (57 kcal), and pear (57 kcal). Its dietary fiber content of 3 grams is higher than that of mango (1.6 g) and blueberries (2.4 g), and almost the same as a pear (3.1 g).

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Kiwi	61	1.1 g	14.7 g	3 g	0.52 g
Mango	60	0.82 g	15 g	1.6 g	0.38 g
Cherries	63	1.1 g	16 g	2.1 g	0.2 g
Blueberries	57	0.74 g	14.5 g	2.4 g	0.33 g
Pear	57	0.36 g	15.2 g	3.1 g	0.14 g

Quick answers

How many calories are in a kiwi?

A single kiwi fruit with a 2-inch diameter (69 g) has 42 calories. A one-cup serving of sliced kiwi (180 g) contains 110 calories.

How much sugar is in a kiwi?

A single kiwi (69 g) contains 6.2 grams of sugar. A 100-gram serving of raw kiwi has 9 grams of total sugars.

Is kiwi a good source of fiber?

Yes, kiwi is a good source of fiber. A 100-gram serving provides 3 grams of fiber, which is 11% of the Daily Value. A single fruit contains 2.1 grams of fiber.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how kiwi fits your situation.