Nutrition for Kiwi
Calories, Protein, Vitamins and More
Kiwi Nutrition Summary
One kiwi (69 grams or 2.43 oz) contains 42 calories and 0.8 grams of protein. Kiwi consist of 83% water, 15% carbohydrates, 1% protein, and less than 1% of fat.Kiwi is an excellent source of many nutrients, including dietary fiber, Vitamin C and potassium. It also contains significant amounts of calcium.
In one kiwi:
- Calories: 42
- Protein: 0.8 g
- Sugar: 6.2 g
- Dietary fiber: 2.1 g
- Fat: 0.4 g
- Sodium: 2.1 mg
See the Kiwi Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Kiwifruit, green, raw.
Calories in Kiwi
Kiwi has 42 calories per kiwi or 61 calories for every 100 grams. Most of its calories are from carbohydrates.86% of calories in kiwi are from carbohydrates, 8% of calories are from fat and 7% of calories are from protein.
Calories from Carbs
The majority, or 86% of the calories in kiwi are from carbohydrates.
The carbs in kiwi are mostly in the form of dietary fiber and sugar (25% and 75%). An excellent high-fiber food, a single kiwi contains 8% of recommended daily values or 2.1 grams of dietary fiber.
- Dietary fiber: 2.1 g
- Sugar: 6.2 g
Calories from Fat
A small portion, or 8% the calories in Kiwi are from fat. Kiwi is very low in total fat, with 0.4 grams per kiwi. Most of the fat in kiwi are healthier unsaturated fats.
Kiwi is cholesterol free and trans-fat free.
Kiwi is cholesterol free and trans-fat free.
- Total fat: 0.4 g
- Polyunsaturated fat: 0.2 g
Omega-6 in Kiwi
A source of omega-6 fatty acids, every kiwi of kiwi contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in kiwi comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.17 g
Calories Similar to Kiwi
Some other fruits or fruit juices with similar calories to kiwi by weight:- Acai Berry Juice: +1 calories
- Mango: -1 calories
- Grape Juice: -1 calories
- Guava Juice: +1 calories
Protein in Kiwi
One kiwi has 0.8 grams of protein or about 2% of daily recommended intake. Although kiwi is relatively low in protein, it does contain all 9 essential amino acids at small amounts.- Protein: 0.79 g
- Threonine: 0.03 g
- Isoleucine: 0.04 g
- Leucine: 0.05 g
- Lysine: 0.04 g
- Phenylalanine: 0.03 g
- Valine: 0.04 g
- Histidine: 0.02 g
Protein Similar to Kiwi
Some other fruits or fruit juices with similar amounts of protein to kiwi by weight:- Lemon: same
- Banana: same
- Raspberries: same
- Nectarine: -0.1 grams
Vitamins and Minerals in Kiwi
An good source of nutrients, kiwi contains abundant amounts of Vitamin C and potassium. In fact, a single kiwi contains 85% of recommended daily values or 64 milligrams of Vitamin C.Vitamins in kiwi (1 fruit):
- Vitamin a: 2.8 ug
- Niacin: 0.2 mg
- Vitamin b6: < 0.1 mg
- Vitamin c: 64 mg
- Vitamin e: 1 mg
- Folate: 17.3 ug
- Vitamin k: 27.8 ug
- Calcium: 23.5 mg
- Potassium: 215.3 mg
- Iron: 0.2 mg
- Magnesium: 11.7 mg
- Zinc: 0.1 mg
- Selenium: 0.1 ug
- Phosphorus: 23.5 mg
- Copper: 0.1 mg
- Manganese: 0.1 mg
- Choline: 5.4 mg
Similar to Kiwi for Vitamin C
Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to kiwi:- Persimmon: -18 MG
- Papaya: -22 MG
- Strawberries: -23 MG
- Lemon Zest: +25 MG
Flavonoids and Carotenoids in Kiwi [3]
Kiwi contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids luteolin and kaempferol. In one kiwi:
- beta-carotene: 36 ug
- lutein + zeaxanthin: 84 ug
- luteolin: 0.51 mg
- kaempferol: 0.71 mg
Kiwi Nutrition Chart
|
Kiwi:
( -
g )
|
||
|---|---|---|
| calories |
|
KCAL % |
| carbohydrates |
|
G % |
| dietary fiber |
|
G % |
| sugar | G | |
| total fat |
|
G % |
| saturated fat |
|
G % |
| monounsaturated fat | G | |
| polyunsaturated fat | G | |
| protein |
|
G % |
| sodium |
|
MG % |
| Vitamin A |
|
UG % |
| Vitamin C |
|
MG % |
| calcium |
|
MG % |
| iron |
|
MG % |
| magnesium |
|
MG % |
| potassium |
|
MG % |
| thiamin (Vitamin B1) |
|
MG % |
| riboflavin (Vitamin B2) |
|
MG % |
| niacin (Vitamin B3) |
|
MG % |
| Vitamin B6 |
|
MG % |
| pantothenic acid (Vitamin B5) |
|
MG % |
| folate (Vitamin B9) |
|
UG % |
| Vitamin E |
|
MG % |
| Vitamin K |
|
UG % |
| histidine |
|
G % |
| isoleucine |
|
G % |
| leucine |
|
G % |
| lysine |
|
G % |
| methionine |
|
G % |
| phenylalanine |
|
G % |
| threonine |
|
G % |
| tryptophan |
|
G % |
| valine |
|
G % |
| Water | G | |
| phosphorus |
|
MG % |
| manganese |
|
MG % |
| zinc |
|
MG % |
| selenium |
|
UG % |
| choline |
|
MG % |
| copper |
|
MG % |