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Calories in Kiwifruit
Nutrition Facts

Written by Sky Taylor, Diet Bites

Calories in Kiwi

The energy values of raw kiwi are very minimal. One medium size fruit contains about 46 kcals. A large contains only 10 kcals more.

In my long life, I have never eaten a fully-ripened kiwi that tasted sweet. They always have a sour bite to them, some more than others. I do not use them when I prepare fruit salad because of their tartness.

I have often seen them placed on the popular 'cookie pizza' recipes with other fruits such as strawberries, blueberries, pineapple and such. Generally, there is the bottom sugar cookie layer, then a spread of powdered sugar mixed with cream cheese forms the next layer - often with a splash or vanilla or lemon juice; and finally, fruits are arranged on top.

The sugar mixtures contained in the filling and the cookie do serve to tame the sour notes of the kiwi.

Kiwi, a Great Source for Vitamin C

There are 57 mg's of vitamin C in one medium fruit, without the skin. One large contains close to 70 mg's.

Nutrients in Kiwi

They have a significant amount of potassium - over 300 mg's for a large fruit. They are super low in the unhealthy fats, nominal in energy values, and a large fruit contains a hefty 3+ dietary fiber grams which supports digestive health and also combats constipation.

They are an excellent source of vitamin A - 159 IU for one larger kiwi. Vitamin A benefits vision health.

And finally, they make a great snack for dieters, a bit sour, or not.

Nutrition Facts for Kiwifruit

Kiwifruit Unit Measures 1 large without skin 1 medium without skin

Water

g
75.58
63.12

Calories

kcal
56
46

Protein

g
0.90
0.75

Total Fat

g
0.40
0.33

Ash

g
0.58
0.49

Carbohydrate

g
13.54
11.31

Fiber, total dietary

g
3.1
2.6

Calcium, Ca

mg
24
20

Iron, Fe

mg
0.37
0.31

Magnesium, Mg

mg
27
23

Phosphorus, P

mg
36
30

Potassium, K

mg
302
252

Sodium, Na

mg
5
4

Vitamin C

mg
68.2
57.0

Thiamin

mg
0.018
0.015

Riboflavin

mg
0.045
0.038

Niacin

mg
0.455
0.380

Vitamin B-12

mcg
0.00
0.00

Vitamin A, IU

IU
159
133

Retinol

mcg
0
0

Cholesterol

mg
0
0

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