At a glance
- 0.7 g protein and 40 calories per 1 kiwi (69 g).
- 1.7 g protein per 100 calories: #457 of 536 foods in our USDA list, #17 of 47 in fruit.
- 1.4 g fiber and 1 mg sodium per serving.
What is kiwi like to eat?
Kiwis are small, fuzzy fruit with bright green flesh and a sweet-tart taste. They can be scooped with a spoon, sliced over yogurt or added to fruit salads.
How can you eat more kiwi?
Try this
Halve and scoop with a spoonSlice over Greek yogurtAdd to a fruit saladBlend into a green smoothieIs kiwi good on a GLP-1?
Kiwi is soft and easy to eat in small spoonfuls, though its tartness does not suit everyone. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does kiwi compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Kiwi | 1 kiwi | 0.7 g | 40 | 1.7 g |
| Orange | 1 medium | 1.3 g | 66 | 1.9 g |
| Strawberries | 1 cup halves | 0.9 g | 47 | 1.9 g |
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
Close to kiwi per calorie: cream cheese (1.7 g), pecans (1.4 g), blueberries (1.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Ripen firm kiwis on the counter, then store them in the fridge once they give slightly.
What's the full nutrition for kiwi?
| Nutrient | Per 1 kiwi (69 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 40 | 58 | |
| Protein | 0.7 g | 1 g | 1% |
| Fat | 0.4 g | 0.6 g | |
| Saturated fat | 0 g | 0 g | 0% |
| Carbohydrate | 9.5 g | 13.8 g | |
| Fiber | 1.4 g | 2.1 g | 5% |
| Sugar | 5.9 g | 8.6 g | |
| Sodium | 1 mg | 2 mg | 0% |
| Calcium | 17 mg | 24 mg | 1% |
| Iron | 0 mg | 0.04 mg | 0% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Kiwifruit (kiwi), green, peeled, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
