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 full 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.
61Calories per 100g
1.1gProtein
14.7gCarbs
0.5gFat
Calories in any amount of Kiwi
Weigh your portion and type it in. Values scale from the 100g figures above.
42 kcal ·
0.8g protein ·
10.1g carbs ·
0.3g fat
Kiwi calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
17 kcal
0.3g
4.2g
0.1g
50 g
31 kcal
0.6g
7.4g
0.3g
100 g
61 kcal
1.1g
14.7g
0.5g
1 serving: 1 medium (69 g)
42 kcal
0.8g
10.1g
0.3g
150 g
92 kcal
1.7g
22.1g
0.8g
200 g
122 kcal
2.2g
29.4g
1g
250 g
153 kcal
2.8g
36.8g
1.3g
300 g
183 kcal
3.3g
44.1g
1.5g
500 g
305 kcal
5.5g
73.5g
2.5g
1 lb
277 kcal
5g
66.7g
2.3g
Kiwi Micronutrients (100g)
Dietary Fiber3 g
Total Sugars9 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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