How Many Calories Are in Kiwi Fruit

A single medium kiwi fruit contains about 42 calories. That’s for a fresh, raw kiwi weighing around 75–80 grams, with the skin removed. A smaller kiwi might have around 35 calories, while a larger one could approach 50. Because kiwi is naturally sweet, high in fibre, and low in calories, it’s one of the best fruits to include in calorie-conscious or fat-loss diets. It satisfies a sweet tooth without sending your sugar or calorie intake through the roof.

Kiwi Calories by Size and Serving

Kiwi calories scale predictably based on weight. One cup of sliced kiwi (roughly 180 grams) contains around 110 calories. Two kiwis typically total about 90–100 calories, depending on size. You can safely eat one or two kiwis as a snack or fruit portion without worrying about breaking your calorie target, especially since the fruit is rich in water and fibre — two key players in appetite control.

Nutritional Breakdown of Kiwi

Kiwi is a nutrient-dense fruit, meaning it provides a high amount of vitamins and fibre for a low calorie cost. One medium kiwi gives you over 70% of your daily vitamin C, plus vitamin K, potassium, and small amounts of vitamin E and folate. It contains about 10 grams of carbs, including 6–8 grams of natural sugar, 2 grams of fibre, and almost no fat or protein. The unique combination of antioxidants and fibre makes kiwi particularly good for immune function and digestion.

Is Kiwi Good for Weight Loss?

Yes — kiwi is an excellent fruit choice for fat loss. The fibre helps slow digestion, reduce sugar spikes, and increase satiety, while the low calorie density means you can enjoy the fruit without overconsuming. It also has a low energy-to-volume ratio, meaning it fills your stomach more than most snacks that have the same calorie count. Kiwi can curb sugar cravings naturally and pairs well with Greek yogurt, protein shakes, or raw almonds for a more complete snack.

Kiwi and the Glycemic Index

Kiwi has a low glycemic index (GI) of around 50, making it a smart choice for managing blood sugar. Unlike processed or dried fruits, fresh kiwi causes a slow and steady rise in glucose levels, especially when paired with a protein or fat source. This makes it suitable for people with insulin resistance, diabetes, or those trying to minimize energy crashes between meals.

How Kiwi Fits Into a Calorie-Controlled Diet

In fat-loss or maintenance diets, kiwi is one of the most versatile fruits. It’s portion-friendly, low in calories, easy to track, and offers a sweet, tangy flavour that satisfies both taste and texture cravings. You can slice it into salads, blend it into smoothies, use it as a topping for oatmeal or yogurt, or eat it straight with a spoon. The key is keeping it fresh and whole — dried kiwi or sugar-coated versions can triple the calories and spike blood sugar.

Kiwi Calories Are Low — But Nutrient Density Is High

What makes kiwi special isn’t just the low calorie count. It’s the nutrient return you get per calorie. One medium kiwi delivers about 42 calories — but packs more vitamin C than an orange, plus potassium, antioxidants, and gut-friendly fibre. From a diet design standpoint, it gives you maximum nutrition per bite, which helps you feel satisfied and energized without needing volume or added sugar.

Skin-On Kiwis? Even More Fiber, Same Calories

Most people peel kiwis, but the skin is edible and rich in insoluble fibre. If you eat kiwi with the skin (after rinsing it thoroughly), the calorie count stays the same — but fibre intake increases, and you get more of the antioxidants concentrated just under the surface. This helps with digestion and blood sugar control even further. The taste is slightly tart and fuzzy, but many people get used to it and swear by the added benefit.

Golden Kiwis: Slightly Sweeter, Slightly Higher in Calories

Golden kiwis — the yellow-fleshed variety — are typically a bit larger and sweeter than green kiwis. A medium golden kiwi has around 50–55 calories, compared to 42 in a green kiwi of the same size. The difference is minimal unless you’re eating them in bulk. They also contain more vitamin C per gram, making them a slightly better option if immune support is the goal.

Kiwi’s Enzyme Power: Digestion and Bloating

Kiwi contains a natural enzyme called actinidin, which helps break down proteins — similar to papain in papaya. This makes it useful as a digestive aid, especially after heavy meals. Some studies suggest kiwi may reduce bloating and gastric discomfort when eaten with or after protein-rich foods. That means kiwi isn’t just low in calories — it may also help your body use other calories more efficiently.

Safe for Low-Cal and Low-Carb Plans

Even though kiwi has natural sugar, the overall net carb impact is low due to its fibre and glycemic profile. For people following low-carb or moderate-carb diets, a kiwi is often still a smart inclusion. One medium kiwi has about 8 net carbs, which fits into even stricter carb targets when portioned correctly. It’s much easier to budget than fruits like bananas or grapes, which can deliver 20+ grams of sugar per serving.

Low Calorie, High Nutrition

Kiwi is a rare win in the fruit world: low calorie, high nutrition, low GI, digestion-friendly, and versatile. At around 42 calories per fruit, it’s one of the best sweet foods you can include in a weight-loss or clean eating plan — and it delivers benefits far beyond the numbers on the label.

Kiwi as a Strategic Snack Before Meals

Eating a kiwi 10–15 minutes before a meal can help preload your stomach with fibre, fluid, and enzymes — which slows down digestion and naturally reduces how much you eat afterward. That 42-calorie fruit can lead to hundreds fewer calories consumed across the rest of your meal. It's a subtle but effective appetite-control tool, especially if you're prone to overeating during lunch or dinner.

It’s One of the Few “Travel-Friendly” Fruits Under 50 Calories

Most fruits that are convenient to carry — bananas, apples, grapes — land in the 80–120 calorie range. Kiwi is rare because you can take one on the go, eat it with a spoon or bite it like an apple, and still stay under 50 calories. That makes it a great option for commuters, dieters at the office, or anyone trying to snack light without needing prep or refrigeration.

Calorie Density Helps With Volume Eating

Calorie density is how many calories are packed into a gram of food. Kiwi has a low calorie density of about 0.6 calories per gram, meaning you get a lot of food mass for very little energy. This is the key to volume eating — a strategy that helps you feel physically full without blowing your calorie budget. For context: chocolate has about 5–6 calories per gram, and chips range from 4 to 5. Kiwi lets you chew more, fill up more, and crave less, naturally.

It Performs Well in Calorie Deficit AND Reverse Dieting

Whether you’re in a calorie deficit or transitioning into reverse dieting (slowly increasing calories post-fat loss), kiwi works. It lets you continue eating light without feeling deprived during a cut, and as you reintroduce more carbs during a reverse phase, kiwi’s clean carbs, fibre, and micronutrient load help support stable energy and blood sugar. It bridges the gap between diet phases better than most high-fructose fruits.

The Satiety-to-Calorie Ratio Is Unusually High

Few foods offer as much mouthfeel, sweetness, fibre, acidity, and hydration in 42 calories. That’s why kiwi performs so well as a snack, dessert, or craving-killer — it satisfies multiple sensory and digestive triggers that your body mistakes as “fullness.” When you look at satiety per calorie — not just taste or sugar content — kiwi punches well above its weight.

Strategic Food Tool

At about 42 calories per fruit, kiwi is more than a low-calorie option — it’s a strategic food tool. It supports weight loss, appetite control, digestion, blood sugar stability, and long-term sustainability. Few fruits hit all those targets while staying under 50 calories and tasting like candy. If you're building food content that helps real people get lean, stay full, or eat smart — kiwi should always be on the list.

Summary

A medium kiwi has about 42 calories, making it a low-calorie, high-fibre fruit loaded with vitamin C and natural sweetness. It supports digestion, blood sugar control, and satiety, with a low glycemic impact that fits easily into any weight-conscious diet. Whether as a snack or part of a meal, kiwi delivers a refreshing, nutrient-rich option without the calorie baggage.