Calories in Kiwi: Nutritional facts for Kiwi Types

Kiwi calories in 100g (3.5oz) of raw green kiwifruit is 61 calories. Raw gold kiwifruit contains 61 calories per 100g (3.5oz).

Raw green kiwifruit contains 610 calories per 1kg (2.2lbs). Raw gold kiwifruit contains 610 calories per 1kg (2.2lbs).

One medium green kiwifruit (76g or 2.7oz) contains 46 calories. One large green kiwifruit (91g or 3.2oz) contains 56 calories. One small green kiwifruit (50g or 1.8oz) contains 31 calories. One medium gold kiwifruit (89g or 3.1oz) contains 54 calories. One large gold kiwifruit (114g or 4.0oz) contains 70 calories. One small gold kiwifruit (60g or 2.1oz) contains 37 calories.

The health benefits of Kiwi are shown in the list below:

• Excellent Source of Vitamin C: Kiwifruit, particularly the gold variety, is exceptionally rich in Vitamin C, a potent antioxidant that supports immune function and collagen production for skin health. (Richardson DP, Ansell J, Drummond LN. (2018). The nutritional and health attributes of kiwifruit: a review.)
• Aids Digestion: Green kiwifruit contains dietary fiber and a unique enzyme called actinidin, which helps break down proteins and can improve digestive comfort, reducing bloating and aiding regular bowel movements. (Kaur L, Rutherfurd SM, Moughan PJ, Drummond L, Boland MJ. (2010). Actinidin enhances gastric protein digestion as assessed using an in vitro gastric digestion model.)
• Supports Immune Health: Beyond Vitamin C, kiwifruit contains other nutrients and antioxidants like Vitamin E and carotenoids that contribute to a robust immune system response. (Skinner MA, Bentley-Hewitt KL, Rosendale D, Naoko ST, Pernthaner A. (2013). Effects of kiwifruit on innate and adaptive immunity and symptoms of upper respiratory tract infections.)
• May Improve Sleep Quality: Some research suggests that consuming kiwifruit before bed may improve sleep onset, duration, and efficiency, possibly due to its antioxidant content and serotonin levels. (Lin HH, Tsai PS, Fang SC, Liu JF. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems.)
• Contributes to Heart Health: The fiber, potassium, and antioxidants in kiwifruit can help manage blood pressure and cholesterol levels, contributing to overall cardiovascular health. (Stonehouse W, Gammon CS, Beck KL, Conlon CA, von Hurst PR, Kruger R. (2013). Kiwifruit: our daily prescription for health.)

Kiwifruit has potential downsides for certain individuals which are detailed below:

• Allergic Reactions: Kiwi allergy is relatively common, sometimes linked to latex allergy or birch pollen allergy (oral allergy syndrome). Symptoms can range from mild mouth itching to severe systemic reactions. (Lucas JS, Lewis SA, Hourihane JO. (2003). Kiwi fruit allergy: a review.) Individuals with known fruit or latex allergies should be cautious. Alternatives include fruits like berries or melons, assuming no allergy exists to those.
• Potential for Digestive Upset: Due to its fiber content and acidity, consuming large amounts of kiwifruit might cause stomach upset, gas, or diarrhea in sensitive individuals. Introduce kiwi gradually if prone to digestive issues. A suggested daily amount is 1-2 kiwifruits.
• Oxalates: Kiwifruit contains oxalates, which can contribute to kidney stone formation in susceptible individuals. Those with a history of calcium oxalate kidney stones may need to limit their intake. (Noonan SC, Savage GP. (1999). Oxalate content of foods and its effect on humans.) Consult a healthcare provider for personalized advice.

Kiwifruit can be problematic for some individuals with acid reflux, but kiwifruit consumption is not universally bad for everyone with the condition. Kiwifruit is acidic, with a pH typically ranging from 3.1 to 3.9. Dietary guidelines often recommend that individuals with gastroesophageal reflux disease (GERD) identify and limit foods that trigger their specific symptoms, and acidic foods are common triggers for many people. Research investigating dietary patterns has noted associations between the intake of certain food groups, including fruits considered acidic, and the prevalence or severity of reflux symptoms in some populations, although results can vary (Kubo A, Block G, Quesenberry CP Jr, Buffler P, Corley DA. Dietary guideline adherence for gastroesophageal reflux disease.). 

Because tolerance is highly individual, some people with acid reflux may find they can eat kiwi without issue, while others experience heartburn or regurgitation. Factors influencing tolerance include the amount eaten, the ripeness of the fruit, and what other foods are consumed concurrently. There is no specific research establishing a universally "safe" or "unsafe" amount regarding Kiwi acid reflux interactions for individuals. Personal tolerance testing is necessary. Starting with a very small portion, such as one or two slices, is advisable to gauge individual reaction. Consulting with a healthcare provider or registered dietitian is recommended for personalized dietary advice regarding acid reflux management (Newberry C, Lynch K. (2019). The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn.).

Yes, kiwis are good because they are packed with essential nutrients, particularly Vitamin C, Vitamin K, Vitamin E, potassium, and fiber. The nutrient profile supports various aspects of health; the high Vitamin C content bolsters immune function and skin health (Richardson DP, Ansell J, Drummond LN, 2018) while the fiber and unique enzyme actinidin promote digestive health and regularity (Kaur L, Rutherfurd SM, Moughan PJ, Drummond L, Boland MJ. 2010). Kiwifruit's antioxidants help combat oxidative stress, contributing to heart health and potentially reducing inflammation.

Yes, kiwi can be good for weight loss when included as part of a balanced, calorie-controlled diet. Using kiwi for weight loss efforts can be beneficial because kiwifruit is relatively low in calories (one medium green kiwi has 46 calories) but high in water and dietary fiber. Fiber promotes feelings of fullness (satiety), which can help reduce overall calorie intake by managing appetite. Kiwifruit also has a low glycemic index, meaning it causes a slower rise in blood sugar compared to high-GI foods, which can be beneficial for weight management. Its nutrient density provides vitamins and minerals without excessive calories.

The general recommendation is 1 to 2 kiwifruits a day. Kiwi counts towards the general fruit intake recommendations in the Dietary Guidelines for Americans, which suggest adults consume 1.5 to 2 cups of fruit per day. One serving of kiwifruit is typically considered one medium kiwi or one-half cup sliced. Eating one to two kiwifruits per day is a reasonable amount for most adults to enjoy the health benefits as part of their total fruit consumption.

There isn't a strict maximum limit for kiwifruit consumption, but moderation is sensible. Eating excessive amounts (e.g., many kiwis in one sitting) could potentially lead to digestive issues like diarrhea or stomach cramps in some individuals due to the high fiber and acidity. For those susceptible to oxalate kidney stones, very high intake should be avoided. Consuming kiwifruit within the recommended 1.5-2 cups of total daily fruit intake is unlikely to cause problems for most people.

Fresh green (Hayward) and fresh gold (SunGold) kiwifruit contain the same number of calories per 100 grams, at 61 calories, despite differences in taste and nutrient profiles like Vitamin C. Miniature kiwi berries are more calorie-dense at 76 calories per 100 grams. The most significant difference is seen with dried kiwifruit, where water removal concentrates sugars and nutrients, resulting in a much higher calorie count, ranging from 300 to 340 calories per 100 grams. Fresh green and gold kiwis are the lowest calorie types among common options, while dried kiwifruit is the highest calorie type.

Kiwifruit (Actinidia deliciosa) originally started in China, where it grew wild and was known as yang tao (sunny peach or macaque peach). It was primarily gathered from the wild rather than cultivated extensively for fruit. Seeds were taken from China to New Zealand in the early 20th century (1904) by Mary Isabel Fraser, the principal of Wanganui Girls' College. Initial cultivation focused on ornamental vines, but horticulturists like Alexander Allison and Hayward Wright recognized the fruit's potential. Hayward Wright developed the 'Hayward' cultivar in the 1920s, the large, oval, fuzzy brown-skinned, green-fleshed variety that dominates global production today. The fruit was initially called Chinese gooseberry in New Zealand. During the Cold War era, exporting under this name to the United States became problematic. New Zealand exporters in 1959, led by Turners and Growers, rebranded it "kiwifruit" after New Zealand's national bird, the kiwi, which is also small, brown, and fuzzy. This marketing move was highly successful, and kiwifruit cultivation spread globally, particularly to Italy, Chile, Greece, and France, though New Zealand remains a major player. Its integration into cuisine is relatively modern compared to ancient fruits, it became popular internationally from the 1960s onwards, primarily eaten fresh or used in desserts like pavlova (a meringue dessert popular in Australia and New Zealand often topped with kiwi), fruit salads, and tarts. Savory applications are less traditional and more common in modern fusion cooking.