Kiwi Calories – Per Fruit & Per 100g
Kiwi is one of the most nutrient-dense fruits you can eat for its calorie count — small in size but loaded with Vitamin C, Vitamin K, and fiber. And unlike many fruits, eating the skin is actually recommended.
⚡ Quick Answer: One medium kiwi (76g) has 46 calories. 100g of kiwi has 61 calories. Two kiwis a day provide more than double your daily Vitamin C requirement for under 100 calories.
📋 This guide covers: Calories per fruit, calories per 100g, green vs gold kiwi, nutrition facts, eating kiwi skin, and why kiwi is one of the best fruits for sleep.
This complete kiwi calories guide breaks down everything you need to know about this small but nutritionally impressive fruit.
Kiwi Calories Per Fruit
| Serving | Weight | Calories | Carbs | Fiber |
|---|---|---|---|---|
| 1 Small Kiwi | 69g | 42 | 10g | 2.1g |
| 1 Medium Kiwi | 76g | 46 | 11g | 2.3g |
| 1 Large Kiwi | 91g | 56 | 13g | 2.7g |
| 2 Medium Kiwis | 152g | 92 | 22g | 4.6g |
| 1 Cup, Sliced | 180g | 108 | 26g | 5.4g |
Kiwi Calories Per 100g
| Form | Per 100g | Calories |
|---|---|---|
| Fresh Kiwi (green, no skin) | 100g | 61 |
| Fresh Kiwi (with skin) | 100g | 60 |
| Dried Kiwi (sweetened) | 100g | 312 |
| Kiwi Juice | 100g | 54 |
Green Kiwi vs Gold Kiwi Calories
| Variety | Per 100g | Calories | Vitamin C | Sugar |
|---|---|---|---|---|
| Green Kiwi (Hayward) | 100g | 61 | 93mg | 9g |
| Gold Kiwi (SunGold) | 100g | 63 | 161mg | 13g |
Kiwi Nutrition Facts (Medium Kiwi, 76g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | — |
| Carbohydrates | 11g | 4% |
| Fiber | 2.3g | 8% |
| Sugar | 7g | — |
| Protein | 0.9g | 2% |
| Vitamin C | 71mg | 79% |
| Vitamin K | 28mcg | 23% |
| Potassium | 215mg | 5% |
Can You Eat Kiwi Skin?
Yes — and it’s actually recommended:
- Skin adds extra fiber — about 50% more fiber per fruit when eaten with skin
- Skin contains folate and Vitamin E — concentrated in the outer layer
- Minimal extra calories — the skin itself adds negligible calories
- Best practice: wash well and eat like a peach, biting through the fuzzy skin — or use a spoon to scoop if you prefer
Kiwi and Sleep — What’s the Connection?
- Kiwi is one of the few fruits with naturally occurring serotonin precursors
- Studies have found eating 2 kiwis before bed may improve sleep onset and quality
- At only 92 calories for 2 kiwis, it’s one of the lightest evening snack options available
Kiwi Calories FAQ
How many calories are in one kiwi?
A medium kiwi (76g) has 46 calories, 11g of carbs, and 2.3g of fiber.
How many calories in 100g of kiwi?
100g of fresh green kiwi has approximately 61 calories.
Is gold kiwi higher in calories than green kiwi?
Very slightly — gold kiwi has about 63 calories per 100g vs 61 for green, but delivers nearly double the Vitamin C.
Can you eat kiwi skin?
Yes — the skin is edible and adds extra fiber and Vitamin E with almost no additional calories.
How many kiwis should I eat per day?
Two medium kiwis provide 92 calories and over 200% of your daily Vitamin C — a nutritionally excellent and calorie-efficient daily serving.
Want to calculate calories for your Subway order too?
Try Our Free Subway Calories Calculator →* Calorie and nutrition values are approximate and may vary by kiwi variety and ripeness.
