Kiwi Nutrition Facts
Complete kiwi nutrition breakdown with 61 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Jul 14, 2026
61
Calories
1.1g
Protein
14.7g
Carbs
Generally yes
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A 100g serving of kiwi provides about 61 kcal. Per 100g you get about 14.66g carbs and 1.14g protein. Glycemic index is around 50.
Kiwi is a whole food with approximately 61 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (100g serving)
- 61 kcal
- Carbs (100g)
- 14.66g
- Protein (100g)
- 1.14g
- Serving reference
- 100g · 100g serving
- Glycemic index
- 50
Serving calculator
How much did you eat or drink — Kiwi?
61
Calories
1.1g
Protein
14.7g
Carbs
0.5g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
61 kcal
Calories
Vitamins
- Vitamin C: 92.7mg
Minerals
- Potassium: 312mg
Scientific explanation
Research-backedKiwi provides approximately 61 kcal per 100g with 1.1g protein, 14.7g carbohydrates, and 0.5g fat. Dietary fiber is 3.0g per 100g. The glycemic index is estimated at 50 (medium), meaning glucose rises at a moderate rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, kiwi appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Kiwi is a whole food with measurable macro nutrients
Cons
- Portion size still matters for calorie goals
Best time to eat
Pair with protein and fiber for balanced meals.
Good windows
- With main meals
Consider avoiding
- Very large portions without activity
Diet compatibility
Weight loss
Friendly
At 61 kcal and 3.0g fiber per 100g, this food fits calorie-conscious plans.
Keto
Use caution
Net carbs ~11.7g per 100g - too high-carb for standard keto.
Diabetic friendly
Friendly
GI 50 with 9.0g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is a kiwi healthy?
Yes — a kiwi is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 50.
Can I eat a kiwi every day?
Most people can include a kiwi daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Kiwis good for weight loss?
At 61 kcal and 3.0g fiber per 100g, this food fits calorie-conscious plans.
How many calories are in a kiwi?
A typical medium serving of kiwi has about 61 calories, while 100g contains about 61 calories (USDA reference).
Are Kiwis good before a workout?
Kiwis can work before activity when you want easy carbs; pair a kiwi with protein if your session is long.
Are Kiwis high in sugar?
Kiwis contain about 9.0g sugar per 100g — mostly natural sugars when whole.
Is kiwi good for weight loss?
At 61 kcal and 3.0g fiber per 100g, this food fits calorie-conscious plans.
Is kiwi keto-friendly?
Net carbs ~11.7g per 100g - too high-carb for standard keto.
What is the glycemic index of kiwi?
Estimated GI is 50. Pair with protein or fat to blunt glucose response.
Is kiwi safe for people with diabetes?
GI 50 with 9.0g sugar - generally blood-sugar friendly in moderation.
How many calories does a single kiwi have?
A typical medium-sized kiwi (weighing approximately 75 grams) contains about 46 calories, while a standard 100-gram serving provides 61 calories.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 4
- Last updated
- Jul 14, 2026
References
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