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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Kiwi

A small, nutrient-dense fruit with an edible peel and high vitamin C. Whether your goal is keto, weight loss, or bodybuilding, here is the exact nutritional breakdown you need to hit your macronutrient goals.

💡 Serving Size Guide

A standard serving of 1 medium weighs approximately 69g.
That means one serving contains 42 calories, 0.8g of protein, and 10.1g of carbs.

61 Calories per 100g
1.1g Protein
14.7g Carbs
0.5g Fat

Kiwi Micronutrients (100g)

  • Dietary Fiber 3 g
  • Total Sugars 9 g
  • Net Carbs (Total Carbs - Fiber) 11.7 g

Frequently Asked Questions

Is Kiwi good for weight loss?

With 61 calories per 100g, Kiwi can absolutely be part of a healthy diet. Because it contains 3g of dietary fiber and 1.1g of protein, it helps regulate satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).

Can I eat Kiwi on a Keto Diet?

The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Kiwi has 11.7g of net carbs (14.7g total minus 3g fiber). You should consume this sparingly or avoid it to stay in ketosis.

Does Kiwi have high protein?

Providing 1.1g of protein per 100g, Kiwi is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.

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