The fruit kiwi can fit your nutrition plan if you enjoy it. Today we explore kiwi calories, its macro- and micronutrients and benefits.
Let us begin!
How Many Calories Are in 100 Grams of Kiwi?
The figures for kiwi calories refer to peeled fruit.
Kiwi Calories
100 grams of peeled kiwi contain 73 calories.
Kiwi Macronutrients
100 grams of kiwi contain:
- Calories: 73 kcal
- Protein: 1 g – 4 kcal – (5%)
- Carbohydrates: 15 g – 60 kcal – (82%)
- Fat: 1 g – 9 kcal – (12%)
Kiwi Micronutrients
In 100 grams of kiwi are these micronutrients:
Vitamins
- Vitamin B1 (thiamine): 0.027 mg
- Vitamin B2 (riboflavin): 0.025 mg
- Vitamin B3 (niacin): 0.341 mg
- Vitamin B5 (pantothenic acid): 0.183 mg
- Vitamin B6 (pyridoxine): 0.063 mg
- Vitamin B9 (folic acid): 25 micrograms
- Vitamin B12 (cyanocobalamin): 0 micrograms
- Vitamin C: 92.7 mg
- Vitamin A: 4 micrograms
- Vitamin D: 0 micrograms
- Vitamin E: 1.46 mg
- Vitamin K: 40.3 micrograms
Minerals
- Calcium: 34 mg
- Iron: 0.31 mg
- Magnesium: 17 mg
- Zinc: 0.14 mg
- Sodium: 3 mg
- Potassium: 312 mg
- Phosphorus: 34 mg
- Selenium: 0.2 micrograms
How Much Does a Kiwi Weigh?
A medium kiwi weighs 100 g, providing 73 calories.
Are Kiwis a Good Fruit?
Absolutely. They provide micronutrients and are convenient: carry a kiwi for a snack, add it to smoothies, halve and spoon out the flesh, or chop into salad.
Their antioxidant compounds include chlorophylls and carotenoids. These antioxidant functions help reduce cellular ageing and support immunity.
Among minerals, potassium approaches the content in a banana.
Vitamins include folic acid (vitamin B9) and especially vitamin C. Green kiwis contain twice the vitamin C of strawberries or oranges, themselves familiar vitamin C sources. The golden kiwi can provide three times as much.
Like most fruit, kiwi supports bowel movements. Eating kiwi with skin increases dietary fibre further.
How Many Kiwis Can You Eat Daily?
There is no fixed daily number of kiwis, minimum or maximum. Avoid displacing other fruits and ingredients.
Should Athletes Eat Kiwi?
Athletes benefit from fruit supplying fibre, water, trace elements, vitamins and minerals. Regular kiwi can be useful, but eating kiwis is not compulsory for everyone.
If you enjoy it and it fits your routine, go ahead and enjoy its health benefits.
Can You Eat Kiwi Skin?
The skin is edible and contains much fibre, both soluble and insoluble, alongside extra vitamin C.
Wash the fruit before eating it whole.
When Is the Best Time to Eat Kiwi?
There is no best time for kiwi. Its versatility suits breakfast, a snack or dessert after lunch or dinner.
Whenever suits you.
Can You Eat Fruit at Night?
Yes! No clock makes kiwi or other fruit harmful after a particular hour. Its carbohydrates may also support next-morning training.
Unsure how to fit fruit into your day? At INDYA, our sports nutritionists plan around your goals, needs, preferences and schedules. Explore our subscription options and improve sports performance.
