Nutrition Facts

.ME

N/A servings per container

Serving size 1 medium kiwi (~100g peeled)

Amount per serving
Calories 42
% Daily Value*
Sodium 6mg 0%%
Protein 1.1g 1%%
Total Fat 0.4g 0%%
Trans Fat 0g
Cholesterol 0mg 0%%
Added Sugars 0g 0%%
Total Sugars 6.9g
Dietary Fiber 3g 12%%
Saturated Fat 0.1g 0%%
Total Carbohydrate 10.6g 1%%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Nutrition Facts

Kiwi (*Actinidia deliciosa*) is a nutrient-dense, small, oval-shaped fruit with vibrant green flesh and tiny black seeds. A single medium kiwi (~100g) provides **42 kcal**, making it a moderate-calorie option suitable for balanced diets. It contains **0.4g of fat**, negligible saturated and trans fats, and **3g of dietary fiber**—12% of your daily value—supporting digestive health. The **6.9g of natural sugars** are predominantly fructose, offering a sweet flavor without refined additives. Kiwi is also a good source of **1.1g of protein**, contributing 1% to daily needs, with low sodium (6mg) and no cholesterol. Its high water content (~85%) helps with hydration while delivering essential vitamins and minerals in minimal calories.

Calorie Information

With **42 kcal per 100g**, kiwi is an energy-efficient fruit ideal for weight management or active lifestyles. Its low calorie density stems from high water and fiber content, which fill you up while providing minimal energy. Kiwi’s carbs are mostly natural sugars (6.9g), converted quickly into glucose for an instant energy boost. Meanwhile, **3g of fiber** (12% DV) slows digestion, stabilizing blood sugar. The fruit’s unique balance of carbs and fiber makes it great for pre- or post-workouts, though portion control is key for those mindful of sugar intake.

Health Benefits

Kiwi packs a powerful vitamin punch: a single serving delivers **180% of your Vitamin C needs**, aiding immunity and collagen production. It also contains **35% DV of Vitamin K** for bone health, **11% DV of Potassium** for heart function, and **15% DV of Vitamin E** as an antioxidant. The dietary fiber supports gut health and satiety, while enzymes like **actinidin** aid digestion. Kiwi’s low glycemic index (~50) benefits blood sugar control, and its high folate (~15% DV) supports cellular repair.