HOW MANY CALORIES ARE IN A KIWI?
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Did You Know
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Health & Lifestyle
Keeping your caloric intake under control without sacrificing taste can sometimes be a challenge. But it's a lot easier with Zespri Kiwifruit. There's so much big flavor in a tiny package that it's hard to believe that there is between 90 and 100 calories in 2 kiwis.
(More specifically, 100 calories for Zespri SunGold; 90 calories, Zespri Green.)
Hard to imagine? Maybe.
True? Definitely!
Kiwi Calorie Comparisons*
We've talked about the similarities and differences between kiwifruit and strawberries, bananas and mangos, not only with their nutritional value, but also in their taste profile. But how do kiwifruit compare to other fruits when it comes to calories?
| SunGold™ Kiwifruit | 2 medium / 162g | 100 calories |
| Green Kiwifruit | 2 medium / 148g | 90 calories |
| Apple | 1 medium (3"dia.) / 182g | 95 calories |
| Avocado | 1 cup / 150g | 240 calories |
| Bananas | 1 large (9" or longer) / 154g | 135 calories |
| Blackberries | 1 cup / 144g | 62 calories |
| Blueberries | 1 cup / 148g | 85 calories |
| Figs | 1 cup / 152g | 111 calories |
| Oranges | 1 cup / 184g | 85 calories |
| Raisins | 1 cup / 149g | 494 calories |
| Grapes | 1 cup / 92g | 62 calories |
| Mangos | 1 cup / 165g | 100 calories |
| Strawberries | 1 cup / 166g | 54 calories |
Looking for low-calorie foods? Look no further than Zespri Kiwifruit. It's a tiny, tasty package that packs a big nutritional punch. In fact, one serving of Zespri Green Kiwifruit contains as much potassium as a medium banana, as much fiber as a cup of oatmeal, and more than a day’s worth of vitamin C. But one thing kiwi is not big on, is calories.
Kiwi and Fiber - Keeping Hunger at Bay
Does low-calorie mean less filling? Absolutely not!
Kiwifruit is a "superfood," in part because it is one of the only fruits that contain both types of fiber — soluble and insoluble. Both types of fiber aid with digestion.
High fiber diets have been shown to relieve digestive stress and help lower "bad cholesterol." Just as important, though, fiber helps you feel full without that bloated feeling. So, you won't have to worry about being hungry soon after eating.
High Water Content
A lot of time when we are feeling hungry, we're actually dehydrated. When you do not drink enough water, your body receives mixed signals on hunger. Drinking plenty of water will help ease hunger pangs.
But a tall glass of water isn't the only way to stay properly hydrated. Eating fruit and veggies that have high water content — like Zespri kiwifruit — are a tasty and healthy way to keep hydrated. Check out our blog on fruit-infused water for more tips of turning your plain ol' glass of water into a dynamic drink, packed with power.
Low GI
Kiwi also has the added benefit of being a low-cal superfood that also has a low glycemic index (GI) score. Foods with a low GI value (55 or less) are more slowly digested, absorbed and metabolised. These foods will cause a lower — and slower — rise in blood glucose.
Zespri Green has a GI of 39 and SunGold™ has a GI of 38. That's good news for anyone trying to control their blood sugar.
So, eating a serving size of Zespri Green with your breakfast or lunch, for example, can slow down the uptake of sugars into your bloodstream. This will help you avoid mid-afternoon sugar crashes so you can stay refreshed, energized and focused throughout the day.
You can read more about how Zespri Kiwifruit is great for gut health.
Looking for More Info on Kiwi Nutrition?
Eating Zespri Kiwifruit is a wonderfully effective way to keep yourself powered through your day. More than just uniquely delicious, kiwifruit are also nutrient dense, delivering healthy doses of life-enriching nutrients to the human body.
Visit our nutrition page for more fun kiwi nutrition facts.
Low-Cal Kiwi Recipes
When you cook with kiwifruit, you're adding a whole lot of nutrient-dense flavor to the meal — either with the tropical sweetness of SunGold™ or the tanginess of Zespri Green. You're also adding powerful nutritional value as well. One thing you won't be adding, though, is a lot of extra calories.
For example, you can start your mornings with our Sunrise Smoothie Bowl. Using SunGold™ kiwi along with a banana, chia seeds, granola, yogurt and more, you're sure start the day off with a healthy amount of vitamin C, potassium and other antioxidants. And with the added fiber of the chia seeds, you'll feel full without feeling weighed down.
Powerful nutrition with a taste that will bring a smile to your face. And all under 450 calories!
But when looking for low-cal kiwifruit ideas, you're not just limited to smoothies and breakfast bowls. Visit our recipe page and check out our main entrees selections.
Let us know your favorite low-cal kiwi recipe, or if you've created a Zespri masterpiece of your very own. Sound off on social and don't forget to tag @ZespriKiwifruit — your dish just might be featured!
