Calories in Kiwi

100 g of kiwi has 58 kcal, and 1 medium kiwi (69 g) has about 40 kcal.

58 kcalper 100 g

40 kcal in 1 medium (69 g)

Very low density · 0.58 kcal per g

Protein 1g 6% of the calories
Carbs 13.8g 85% of the calories
Fat 0.6g 9% of the calories
Fiber 2.1g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 14 minutes of walking, or 5 minutes of running, for a 70 kg body - context, not a debt to work off.

Kiwi nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 medium (69 g)
Nutrient	Per 100 g	Per serving
Energy	58kcal	40kcal
Fat	0.64g	0.44g
Saturated Fat	-	-
Unsaturated Fat	-	-
Carbs	13.8g	9.5g
Sugars	-	-
Fiber	2.1g	1.5g
Protein	1g	0.7g
Salt	0.01g	0.007g
Water	83.8g	57.8g

Alcohol	0g	0g
Caffeine	0mg	0mg

Starch	0g	0g

Monounsaturated	0.047g	0.032g
Polyunsaturated	0.29g	0.2g
Omega-3	0.042g	0.029g
ALA	0.042g	0.029g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.25g	0.17g
AA	0g	0g
LA	0.25g	0.17g
Trans Fat	0g	0g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.027mg	0.019mg
Vitamin B2 (Riboflavin)	0.025mg	0.017mg
Vitamin B3 (Niacin)	0.34mg	0.24mg
Vitamin B5 (Pantothenic Acid)	0.18mg	0.13mg
Vitamin B6 (Pyridoxine)	0.063mg	0.043mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	32.9µg	22.7µg
Vitamin A	4µg	2.8µg
Vitamin C	58.8mg	40.6mg
Vitamin D	0IU	0IU
Vitamin E	1.5mg	1mg
Vitamin K	40.3µg	27.8µg
Choline	7.8mg	5.4mg

Calcium	24.4mg	16.8mg
Copper	0.13mg	0.089mg
Iron	0.037mg	0.025mg
Magnesium	14.8mg	10.2mg
Manganese	0.068mg	0.047mg
Phosphorus	27.6mg	19.1mg
Potassium	302mg	208mg
Selenium	0.2µg	0.14µg
Zinc	0.45mg	0.31mg

Beta-carotene	52µg	35.9µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	122µg	84.2µg
Flavonoids	2.2mg	1.5mg
Flavan-3-ols	0.37mg	0.26mg
Flavones	0.74mg	0.51mg
Flavonols	1.1mg	0.74mg

Cystine	0.031g	0.021g
Histidine	0.027g	0.019g
Isoleucine	0.051g	0.035g
Leucine	0.066g	0.046g
Lysine	0.061g	0.042g
Methionine	0.024g	0.017g
Phenylalanine	0.044g	0.03g
Threonine	0.047g	0.032g
Tryptophan	0.015g	0.01g
Tyrosine	0.034g	0.023g
Valine	0.057g	0.039g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in kiwi

1 medium (69 g) is 40 kcal, about 2% of a 2,000 kcal day.

High in vitamin C58.8 mg per 100 g (73% of the daily reference)
High in vitamin K40.3 µg per 100 g (54% of the daily reference)
Low in fat0.64 g per 100 g
Low in salt0.01 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of kiwi

50 g	29 kcal
69 g1 medium	40 kcal
100 g	58 kcal
138 g2 servings	81 kcal
200 g	117 kcal

Any amount g 40 kcal

Foods with similar calories

Other published foods within reach of 58 kcal per 100 g, so the number has something to sit against.

Banana 39 kcal more 97kcal / 100 g

Apple 3 kcal more 61kcal / 100 g

Orange 8 kcal less 50kcal / 100 g

Raspberries 7 kcal less 51kcal / 100 g

Mango 2 kcal more 60kcal / 100 g

Peach 12 kcal less 46kcal / 100 g

Questions about kiwi

1 medium kiwi (69 g) has about 40 kcal, and 100 g has 58 kcal.

1 medium kiwi (69 g) has 1.5 g of fiber, and 100 g has 2.1 g.

Yes. 100 g of kiwi has 58.8 mg of vitamin C, 73% of what an adult needs in a day.

100 g of kiwi covers this much of an adult's daily need: vitamin C 73%, vitamin K 54%, folate 16%, potassium 15%.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 medium kiwi (69 g) has about 40 kcal. The calorie calculator works out how many you need.

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