One medium kiwi (about 75 grams) contains roughly 42 calories. That makes it one of the lowest-calorie fruits you can eat, comparable to a small plum or half a peach. Most of those calories come from natural sugars, with about 10 grams of carbohydrates per fruit.
Full Nutrition Breakdown Per Kiwi
A single medium green kiwi (75g) provides 42 calories along with 10.1 grams of carbohydrates, 0.4 grams of fat, and a small amount of protein. It contains 6 grams of sugar and 2 grams of dietary fiber when peeled. If you eat the fuzzy skin (which is completely edible), the fiber jumps by about 50%, bringing it to roughly 3.5 grams per fruit.
Where kiwi really stands out is its vitamin C content. A single cup of kiwi delivers about 164 milligrams of vitamin C, which is well over the daily recommended amount for most adults. That’s roughly twice what you’d get from an orange of the same size. The same cup also provides about 552 milligrams of potassium, placing kiwi in the same league as bananas for this mineral.
Calories by Serving Size
Since kiwis vary in size, here’s a quick reference:
- Small kiwi (69g, about 2 inches): roughly 36 calories
- Medium kiwi (75g): 42 calories
- One cup, sliced (about 180g): roughly 100 calories
If you’re tracking calories for a smoothie or fruit salad, the cup measurement is the most practical. Two medium kiwis will get you close to a full cup.
Green Kiwi vs. Golden Kiwi
Golden kiwis (the smooth-skinned, yellow-fleshed variety) are slightly sweeter and run close to the same calorie count as green kiwis. The nutritional differences between the two are minor in terms of calories and carbs. Golden kiwis do contain a bit less fiber and less of the digestive enzyme that green kiwis are known for, but they’re higher in vitamin E, especially if you eat the skin (which boosts vitamin E content by about 32%).
Why Kiwi Is Worth the Calories
Beyond being low calorie, kiwi contains an enzyme called actinidin that actively helps your body break down protein. This enzyme stays active in the acidic environment of your stomach, which means eating kiwi alongside a protein-rich meal can improve digestion and reduce bloating. Green kiwi has more of this enzyme than the golden variety.
The fiber in kiwi also contributes to digestive health. Green kiwi in particular has been studied for its ability to relieve constipation, thanks to the combination of fiber and actinidin working together. Juicing kiwi removes much of the fiber, and cooking or heating it destroys the actinidin, so eating it fresh and whole gives you the most benefit.
Eating the Skin Adds Nutrition
Most people peel their kiwis, but the skin is where a significant portion of the nutrition hides. Eating a kiwi with the skin on triples the antioxidant content compared to eating the flesh alone. It also bumps fiber from about 2 grams to 3.5 grams per fruit, which is a meaningful increase for such a small piece of produce. The calorie difference from the skin is negligible.
If the fuzzy texture of green kiwi skin bothers you, golden kiwis have a smoother, thinner skin that’s easier to eat. You can also rub the fuzz off a green kiwi with a paper towel before biting in.