How many calories are in a kiwi?
Health & Lifestyle
Did You Know
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.
|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|
*Calorie information from FDA.gov official site.
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.
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.
Kiwi also has the added benefit of being a low-cal food that also has a low glycemic index (GI) score. Foods with a low GI value (55 or less) are more slowly digested, absorbed and metabolized. 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.
You can read more about how Zespri Kiwifruit is great for gut health.