Fruit

Kiwi nutrition, weighed and measured.

Weigh out 1 kiwi and you are looking at 42 calories, with 0.8 g of protein inside them. That is USDA’s figure for “Kiwifruit, green, raw”. The nutrients it delivers best are vitamin C and vitamin K. Use the selector that follows to match your own portion; the panel and the nutrient table track it.

By Alen Yaco · Updated 20 September 2026

Source data is USDA FoodData Central (168153). The sums run on your device and nothing leaves it.

The calorie count for kiwi

The short answer is 42 calories for 1 kiwi. By weight that is 61 per 100 g, and the table gives the other common portions.

How much protein is in kiwi?

The protein count for 1 kiwi is 0.8 g, equal to 2 percent of the Daily Value. Kiwi is not a protein food in any sense. What it supplies is carbohydrate.

Looked at as a share of calories: carbohydrate 86 percent, fat 7 percent, protein 7 percent.

Kiwi in the kitchen

Kiwifruit is a woody vine berry. You will find the hairy, brown-skinned green variety most often, though smooth, hairless golden kiwis are becoming common. Choose fruit that yields slightly to gentle thumb pressure. Avoid those with soft spots, damp patches, or shrivelled skin, which indicate bruising or age.

Heat destroys the vibrant green colour and turns the flesh grey and mushy. The most common error is adding raw kiwi to gelatine or cream too early. An enzyme in the uncooked fruit digests gelatine and curdles dairy, preventing jelly from setting and making cream turn bitter.

Eat it raw by scooping the flesh from the skin, or peel it to slice into fruit salads. It pairs well with pavlova in New Zealand baking. In savoury Korean cooking, pureed kiwi acts as a meat tenderiser, softening beef before grilling because of its active enzymes.

Micronutrients in kiwi

1 kiwi delivers vitamin C at 71 percent of a day, vitamin K at 23 percent of a day. Everything else USDA reports for it is in the table, scaled to your serving.

Fibre runs to 3 g per 100 g, or 11 percent of the Daily Value.

Of its 15 g of carbohydrate, 9 g is sugar. In whole fruit that sugar arrives with fibre and water, which is the difference between eating it and drinking it.

Kiwi against a daily budget

If you eat 2,000 calories a day, 1 kiwi accounts for 2 percent of them, and for 2 percent of the 50 g protein benchmark. To replace 2,000 with your real number, use the TDEE calculator; to turn that into targets, the macro calculator.

Three recipes built around kiwi

Each of these comes from the Calorie Counter Team, and each carries nutrition worked out from its ingredients’ USDA entries rather than estimated from the finished dish.

Lunch · British

Kiwi and Avocado Salad

A salad combining kiwi, avocado, and spinach with a lime and olive oil dressing.

10 min · serves 2

237kcal

3gprotein

19gfat

18gcarbs

Ingredients

• Kiwis, peeled 150 g
• Avocado, stoned and peeled 150 g
• Baby spinach leaves 50 g
• Olive oil 15 g
• Lime juice 15 g
• Table salt 2 g

Method

1. Peel the kiwis and slice them into 5mm rounds.
2. Cut the avocado flesh into 15mm cubes.
3. Whisk the lime juice, olive oil, and salt in a large bowl.
4. Add the spinach, kiwi slices, and avocado cubes to the bowl.
5. Toss the ingredients gently to coat them in the dressing.

Per serving, from 6 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Dinner · Asian

Pork and Kiwi Stir-Fry

A quick stovetop dish pairing sliced pork tenderloin with chopped kiwi, ginger, and soy sauce.

15 min · serves 2

330kcal

34gprotein

14gfat

16gcarbs

Ingredients

• Pork tenderloin 300 g
• Kiwis, peeled 200 g
• Soy sauce 20 g
• Sesame oil 10 g
• Fresh ginger root, grated 10 g
• Garlic cloves, minced 6 g

Method

1. Slice the pork tenderloin into 5mm strips.
2. Peel the kiwis and chop them into 10mm pieces.
3. Heat the sesame oil in a wok over high heat.
4. Add the garlic and ginger, then stir-fry for 30 seconds.
5. Add the pork and stir-fry for 4 minutes until cooked through.
6. Add the kiwi and soy sauce, then cook for 2 minutes until the kiwi softens.

Per serving, from 6 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Breakfast · British

Kiwi and Chia Seed Pudding

A chilled breakfast cup made from blended kiwi, chia seeds, and almond milk.

250 min · serves 2

202kcal

4.9gprotein

7.3gfat

33gcarbs

Ingredients

• Kiwis, peeled 250 g
• Chia seeds 40 g
• Unsweetened almond milk 120 g
• Raw honey 15 g

Method

1. Peel the kiwis and place them in a blender.
2. Blend the kiwis for 10 seconds until liquid.
3. Pour the pureed kiwi into a jar with the chia seeds, almond milk, and honey.
4. Stir the mixture thoroughly with a spoon for 1 minute.
5. Cover the jar and refrigerate it for 4 hours.

Summed from 4 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Calorie Counter Team, food critic

Kiwi as part of a meal

What a meal containing kiwi comes to, using USDA numbers for every part of it.

Fruit: where kiwi sits

All figures are for 100 g. Check the form column before comparing a raw food with a cooked one.

Common questions on kiwi

What is the calorie count for 1 kiwi?

USDA measures 1 kiwi at 42 calories, or 61 calories for each 100 g. The record used is “Kiwifruit, green, raw” (FDC 168153).

Is there much protein in kiwi?

0.8 g in 1 kiwi, or 1.1 g per 100 g. That is 2 percent of the 50 g Daily Value.

Does kiwi fit a calorie deficit?

Weight change comes from the whole week’s intake. 1 kiwi contributes 42 calories and 0.8 g of protein (7 percent of its energy), which means it needs a protein-rich partner on the plate.

Is kiwi high in carbs?

Expect 10 g of carbs from 1 kiwi, including 2.1 g of fibre and 6.2 g of sugar.

Can you eat the skin of a kiwi?

Yes, the skin is entirely edible. Wash the fruit thoroughly to remove the dusty coating. Golden kiwis have smoother, hairless skin that is much easier to chew than the fuzzy skin of the green variety.

How do you ripen firm kiwis quickly?

Place the hard fruit inside a paper bag with an apple or a banana. These fruits release ethylene gas, which hastens ripening. Keep the bag closed at room temperature and check the firmness daily.

Sources

• Kiwifruit, green, raw — USDA FoodData Central, FDC ID 168153
• Daily Values for nutrition labelling, 21 CFR 101.9