Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Small kiwi, peeled, 50 g | 24 | 0.5 | 0.3 | 5.2 |
| Medium kiwi, peeled, 70 g | 33 | 0.7 | 0.4 | 7.2 |
| Large kiwi, peeled, 100 g | 47 | 1.0 | 0.6 | 10.3 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Green kiwi | 33 kcal |
| Golden kiwi | 42 kcal |
| Dried candied kiwi, 30 g | 99 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 65.1 mg | 65% |
| Vitamin K | 28 mcg | 23% |
| Vitamin E | 1 mg | 7% |
| Potassium | 218 mg | 6% |
How many calories are in one kiwi
A medium kiwi weighs 75-85 g with the skin and has about 70 g of flesh: 33 kcal, 7 g of carbs and 2 g of fiber. A small one gives about 24 kcal, a large one 47. Yellow golden kiwi is sweeter and higher in calories, about 60 kcal per 100 g, but even then one fruit rarely goes over 50 kcal.
Kiwi with and without skin
The skin is about 10% of a kiwi. It can be eaten: it is thin, edible and adds fiber, while barely changing the calories. Only the fuzz gets in the way, so green kiwi is usually peeled, while golden kiwi has smooth skin and is eaten with it more often. If you weigh a kiwi with skin and do not peel it, count it whole: the difference from the flesh is under 5 kcal.
Dried kiwi
Store-bought dried kiwi is usually candied: slices are soaked in sugar syrup and dried. They have about 330 kcal per 100 g, and a 30 g handful comes to 99 kcal, like three fresh kiwis but without their vitamin C and volume. If you want something sweet, fresh kiwi is a much better deal.
What kiwi is good for
One kiwi gives about two thirds of the daily vitamin C, more than an orange of the same weight, plus vitamin K, vitamin E and potassium. It is high in fiber for a fruit and contains actinidin, an enzyme that helps digest protein. For weight loss a kiwi is a handy 33 kcal snack. A kiwi allergy can cause a burning feeling in the mouth, and then it is better avoided.
How to count your serving
Count by the piece, about 33 kcal per medium kiwi, or weigh and multiply by 0.47. If the kiwi is in a smoothie, salad or with yogurt, take a photo in MyFoodMate AI and the app counts everything together.