How Many Calories are Present in Kiwi?

The calories in kiwi start from around 42 calories in one small kiwi weighing around 69 grams. In addition to calories, the nutrition profile of this fruit shows that it is quite rich in various essential vitamins, potassium, and folate needed by the body, hence making them an essential part of a balanced diet. In this article, you will find out more about how the calories in kiwi as compared with the calories in common food items that contain kiwi along with its health benefits.

No Room Rent Capping | No Medical Check-up up to 55yrs | Tax Benefit up to 75k | Buy Health Insurance starting @ ₹244 pm

About Calories in Kiwi

Kiwi is a popular summer fruit that is rich in nutrients and has a low number of calories. To be precise, one kiwi weighing 69 grams has 42 calories.  

Nutrition Facts About Kiwi

Kiwi is often thought of as a healthy fruit owing to the fact that it has a ton of Vitamin C, vitamin E, potassium and folate. A fibrous fruit, it is packed with several antioxidants. Take a look at the table provided below to know the basic breakdown of the nutrients and calories in kiwi.

Nutrients in 1 Kiwi (69 grams)


1 kiwi fruit calories



0.4 grams


0 milligrams


2.1 milligrams


215 milligrams


10 grams


0.8 grams

Vitamin A

1.2 % of the RDA

Vitamin C

107% of the RDA


1.7% of the RDA


1.2% of the RDA

How Many Calories Does Kiwi Have? 

If you want to lead a healthy lifestyle, you should make an effort to understand the calories contained within the food you consume on a regular basis. Consider the table mentioned below in order to understand the calories found in varied servings of kiwi.

Kiwi Portion Size


1 kiwi calories (69 grams)


2 kiwi calories (138 grams, 2’’ diameters each)


kiwi calories 100g


Calories in Common Food Items with Kiwi

Kiwi is a popular fruit owing to which there presently exist a number of ways in which it can be consumed. Examine the table mentioned below in order to ascertain the calories in dishes that contain kiwi.

Dishes Containing Kiwi and Quantity Size


Apple Kiwi Smoothie (1 glass – 278 grams)


Kiwi Bread (1 slice)


Kiwi Chia Pudding (1 serving)


Kiwi Avocado Salsa (1 serving)


Kiwi Muffin (1 muffin)


Kiwi Strawberry Lime Salad (1 serving)


Kiwi Cucumber Salad (1 serving)


Kiwi Cheesecake (1 slice)


Kiwi Lemonade (16 fl oz)


Kiwi Parfait (1 cup)


Kiwi Lime Sorbet (1/2 cup)


Health Benefits of Eating Kiwi

There are several health benefits of kiwi associated with its regular consumption. Check out the points examined below.

1. Promotes Good Skin

Kiwi is rich in Vitamin C which helps with the production of collagen. Apart from being valued by cells and organs, collagen is also important for the skin as it helps enhance your body’s ability to heal wounds.

2. Encourages Good Sleep

Antioxidants and serotonin found within kiwi have been known to help improve the sleep quality of adults.

3. Helps with Heart Health and Blood Pressure

The fibre, antioxidants and potassium found within kiwi all support heart health. Potassium helps relax blood vessels and aids with the management of blood pressure

4. Prevents Kidney Stones

The potassium found within kiwis can help prevent kidney stones from being formed.

5. Helps Keep Cancer at Bay

There are several antioxidants found in kiwis that help keep free radicals at bay. A high number of free radicals can damage your DNA which can result in the onset of varied forms of cancer.

6. Prevents Constipation

People who consume kiwi on a regular basis have been found to have small intestines that are able to retain water better owing to which their stools are more frequent and have a softer consistency. Those suffering from mild constipation therefore can consume kiwi as it is a natural alternative to medical laxatives.


How Much Kiwi Should You Consume Every Day?         


People can safely eat one to three kiwis each day. This quantity is sufficient enough to boost the nutrients they derive from this fruit. 


By adding kiwi to your diet, keeping tabs on what you consume and staying fit, you can lead a healthy lifestyle. This healthy lifestyle is often sought out as it helps maintain a good BMI and BMR which are important when it comes to weight management. Further, a healthy lifestyle can help you avail of a good health insurance policy if you happen to be in the market for the same. People who are overweight, however, have a hard time securing the perfect health insurance plan as they are more likely to face health complications. Therefore it is worth leading a healthy lifestyle and staying fit such that you can score a good health insurance plan that provides ample coverage for a modest premium.

Health Insurance Plans Available at Bajaj Markets

FAQs on Calories in Kiwi

  • ✔️How many kiwis should I consume each day?

    You can consume anywhere from one to three kiwis each day.

  • ✔️How many calories are present in 100 grams of kiwi?

    100 grams of kiwi contain 61 calories.

  • ✔️Briefly mention some health benefits of kiwi

    The health benefits associated with the consumption of kiwi are as follows.


    • Promotes good skin

    • Encourages good sleep

    • Helps with heart health and blood pressure

    • Prevents kidney stones

    • Helps keep cancer at bay

    • Prevents constipation


  • ✔️ What is a good resource to learn about the calorie profile of kiwis?

    The Bajaj MARKETS website is a good resource to learn about the calorie profile of kiwis.


  • ✔️Mention some dishes that contain kiwis

    The following dishes contain kiwis.

    • Apple kiwi smoothie 

    • Kiwi bread 

    • Kiwi chia pudding 

    • Kiwi avocado salsa 

    • Kiwi muffin 

    • Kiwi strawberry lime salad 

    • Kiwi cucumber salad 

    • Kiwi cheesecake 

    • Kiwi lemonade 

    • Kiwi parfait 

    • Kiwi lime sorbet