Kiwifruit often simply called kiwi is a small, nutrient-packed fruit with vibrant green flesh and tiny edible seeds. Despite its sweet taste, kiwi is relatively low in calories, making it a popular choice for people aiming to eat healthily or lose weight. On average, one medium-sized kiwifruit contains around 40 to 45 calories. The exact amount depends slightly on the variety and size, but the difference is minimal.

Golden kiwis, which have smoother skin and yellow flesh, tend to be slightly sweeter and marginally higher in sugar, but their calorie count remains roughly the same.

Calories by Weight and Size

A standard kiwifruit weighs between 70 and 100 grams. A 100-gram serving of kiwi provides approximately 61 calories, which includes the skin if consumed. Most people peel their kiwi, which slightly lowers the calorie intake, bringing it closer to 42 calories per fruit.

If you're eating kiwi sliced into a fruit salad, in a smoothie, or as part of a dessert, it's helpful to know that the calorie content remains low per portion, even when eaten with other fruit.

Nutritional Breakdown

Kiwifruit is remarkably nutrient-dense for its calorie content. A medium kiwi contains about 10 grams of carbohydrate, most of which comes from natural fruit sugars, and around 2 to 3 grams of dietary fibre. It’s also a good source of vitamin C, often providing more than 100% of the recommended daily intake in just one fruit.

In addition, kiwis supply vitamin K, vitamin E, potassium, folate, and small amounts of calcium and magnesium. The fruit contains no fat and very little protein, so its primary nutritional value lies in its antioxidants, vitamins, and fibre.

Health Benefits of Kiwifruit

Kiwis are among the most antioxidant-rich fruits available, especially due to their high vitamin C and polyphenol content, which help protect the body against oxidative stress. The fibre in kiwi supports gut health and helps maintain regular digestion. Studies have shown that eating two kiwis a day can help relieve constipation and improve overall bowel function.

Kiwifruit also contributes to immune health, skin repair, and blood pressure regulation due to its potassium and vitamin C. Because of its relatively low sugar content and high fibre, kiwi is suitable even for people with insulin resistance or those following a low-GI approach to eating.

Downsides and Allergies

While kiwi is a healthy choice for most people, some individuals may experience allergic reactions, especially those who are sensitive to latex or tropical fruits. Symptoms can include itching in the mouth or throat after eating raw kiwi. The skin can also cause irritation in some people, although it is edible and nutritious for those who tolerate it.

Because it is mildly acidic, eating large amounts of kiwi on an empty stomach may cause minor discomfort in some individuals, particularly those with sensitive digestive systems.

Glycaemic Index of Kiwifruit

Kiwifruit has a low glycaemic index, usually measured between 50 and 55, making it a safe fruit for blood sugar management. The balance of natural sugar and fibre slows glucose absorption, resulting in a gradual rise in blood sugar levels.

For people managing diabetes or following a low-GI diet, kiwi is an excellent fruit choice. It provides natural sweetness without a spike in insulin, especially when paired with a meal that includes protein or healthy fats.

How Kiwifruit Is Grown and Prepared

Kiwifruit grows on vines in temperate climates, typically in countries like New Zealand, Italy, and parts of the UK. The fruit is harvested when mature and continues to ripen off the vine. It’s usually eaten raw, either peeled and sliced or scooped straight from the skin with a spoon.

While most people remove the fuzzy brown skin, it is fully edible and contains additional fibre, antioxidants, and nutrients. Washing the fruit thoroughly allows you to enjoy it whole, though the texture is not to everyone’s liking.

Healthier Ways to Include Kiwi in Your Diet

Kiwifruit can be used in a variety of meals and snacks. It’s excellent in fruit salads, smoothies, breakfast bowls, or simply eaten on its own. You can pair it with yoghurt and nuts for a balanced snack or add it to porridge or muesli for natural sweetness without added sugar.

Because of its low calorie and high nutrient profile, kiwi can be a great option for anyone trying to manage weight or improve their diet quality. It also makes a great natural topping or substitute in desserts where you’d otherwise use syrups or sweeteners.

Summary

A medium kiwifruit contains around 40 to 45 calories, making it one of the most calorie-efficient fruits you can eat. It offers a wide range of nutrients, including vitamin C, fibre, potassium, and antioxidants, with very little sugar relative to its sweetness. Kiwifruit has a low glycaemic index, making it suitable for blood sugar control, and supports immune health, digestion, and hydration. Whether eaten on its own or used in meals, it’s a versatile, nutrient-rich food that fits easily into a balanced, calorie-conscious diet.

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