How many calories are in a kiwi?
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Health & Lifestyle
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Did You Know
Calorie counts matter if you’re trying to make smarter food choices—but that doesn’t mean giving up flavor. With Zespri Kiwifruit, you get the best of both worlds: big taste, low calories. You also get a ton of nutritional benefits in every bite.
So, how many calories are in a kiwi? The answer depends on the variety. And Zespri has two delicious options worth knowing about.
Zespri Green Kiwifruit has about 90 calories per two medium fruits. Zespri SunGold Kiwifruit clocks in at 100 calories for two.
Let’s break down kiwi calories, nutrition facts, and how Zespri can help support a healthier lifestyle.
Key Points About Kiwifruit Calories
- Low in Calories: A serving of two Zespri Green kiwifruit contains just 90 calories, while a serving of two Zespri SunGold kiwifruit contains 100 calories.
- Supports Blood Sugar: Zespri kiwifruit is a low-glycemic-index (GI) food (Green: 39, SunGold: 38), helping you manage blood sugar levels and maintain steady, sustained energy.
- A Potassium Powerhouse: One serving of Zespri Kiwifruit delivers as much potassium as a medium banana, which is vital for muscle function and fluid balance.
- More Vitamin C Than an Orange: That same 90-calorie serving also provides more than a full day's worth of Vitamin C, a powerful antioxidant that supports your immune system.
- Eat the Skin (Really!): Whether it’s the fuzzy green kiwi or the smooth gold kiwi fruit, the skin is perfectly edible. Eating the skin can double the fiber content and maximizes the fruit's nutritional benefits.
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 calories compare to other fruits?
| Zespri SunGold Kiwifruit | 2 medium / 162g | 100 calories |
| Zespri 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.
So when you’re looking for calorie-smart foods, look no further than Zespri Kiwifruit. It’s a tiny, tasty pop of big nutritional punch. 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.
The one thing kiwi is not big on, is calories.
Kiwi Calories Per Serving: What Counts as One Serving?
The standard serving size for kiwifruit is two medium fruits. Depending on the variety, this equals about 148-162g and 90–100 calories.
That may not sound like much—and that’s the point. In two small pieces of fruit, you get:
● Over 100% of your daily vitamin C
● A good dose of dietary fiber
● Electrolytes like potassium
● A hydrating, filling snack
Zespri Green and SunGold kiwifruit are nutrient-dense without being calorie-dense—ideal for portion control and snacking without guilt.
High Water Content Helps You Stay Full
Feeling hungry is usually a sign that 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—is a tasty and healthy way to keep hydrated. Check out our blog on fruit-infused water for more tips on turning your plain ol’ glass of water into a dynamic drink, packed with power.
Low GI for Sustained Energy
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.
Are Kiwis Good for Weight Loss?
Absolutely. Thanks to their smart calorie count, high fiber, and water content, kiwifruit is a smart choice for anyone trying to manage their weight.
● Low in calories
● High in fiber (helps with fullness and digestion)
● Naturally sweet (no need for added sugar)
● Easy to prep and portion
Zespri Green kiwifruit contains nearly 5 grams of fiber per serving, while SunGold delivers tropical sweetness with fewer than 100 calories. When eaten regularly, they make a great addition to any balanced weight-loss plan.
(As always, if weight loss is your goal, speak with your family physician for what “balanced weight-loss plan” means for you specifically.)
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 is also nutrient-dense, delivering enriching nutrients to the human body.
Visit our nutrition page for more fun kiwi nutrition facts.
Low-Cal Kiwi Recipes
Cooking with kiwifruit adds flavor, color, and nutrition without packing on calories. Whether you prefer the tangy bite of Zespri Green or the golden sweetness of SunGold, they shine in both sweet and savory dishes.
Try this recipe idea:
● Sunrise Smoothie Bowl – Blend SunGold kiwi with banana, chia seeds, yogurt, and granola. It’s under 450 calories, packed with vitamin C, potassium, antioxidants, and fiber.
You’ll feel full, energized, and satisfied—without any heavy ingredients.
Don’t stop at breakfast. Zespri’s recipe page features low-calorie lunch and dinner options too. There are endless ways to enjoy your kiwifruit, from salsa-topped salmon to kiwi vinaigrette salads.
Looking for More Kiwi Nutrition Tips?
Zespri Kiwifruit is more than just a refreshing snack. It delivers real nutritional value in every bite, with naturally low calories and a satisfying mix of fiber, vitamins, and antioxidants.
If you’re focused on eating better, staying hydrated, or building healthier habits, Zespri Green and SunGold Kiwifruit can support your goals. Each variety offers a unique flavor and robust health benefits.
Ready to Add More to Your Day with Fewer Calories?
Healthy eating should always taste this good. Bright, juicy, and joyfully nutritious, Zespri Kiwifruit makes healthy eating simple. Naturally low in calories and packed with nutrients, it’s the kind of snack that fits any lifestyle.
Pick up Zespri Green or SunGold at your local store and discover how great better-for-you can taste. For more tips and recipes, visit our nutrition and recipe pages. Don’t forget to share your favorite kiwi creations and tag @ZespriKiwifruit—we love celebrating with you!
Kiwi Calories FAQ
Q: Are kiwifruit a good snack for people watching their weight?
Yes! Zespri Kiwifruit is naturally lower in calories and high in fiber and water, making it a smart and satisfying choice.
Q: What is the serving size of a kiwi?
A standard serving is two medium fruits—about 90 calories for Green and 100 for SunGold.
Q: How many calories are in one Zespri kiwifruit?
A: One medium Zespri Green kiwifruit has approximately 45 calories, and one medium Zespri SunGold kiwifruit has approximately 50 calories. A standard two-fruit serving is 90-100 calories.
Q: Is kiwifruit good for weight loss?
A: Kiwifruit can be an excellent food for weight management. It's low in calories and high in water content, which helps you feel full and stay hydrated. Its high fiber content also aids in satiety, helping to control hunger.
Q: What does a "low glycemic index (GI)" mean?
A: The glycemic index (GI) measures how slowly or quickly a food causes your blood sugar to rise. A low-GI food (55 or less) is digested more slowly, causing a lower, slower rise in blood sugar. With a GI of 38-39, Zespri kiwifruit provides sustained energy without a "sugar crash".
Q: Is it better to eat kiwifruit or a banana for potassium?
A: Honestly, why choose? Both are great sources! A serving of either Zespri Green or Zespri SunGold Kiwifruit provides as much potassium as a medium banana. Kiwifruit, however, delivers this potassium with fewer calories (90 vs. 135 for a large banana) and significantly more Vitamin C.
Q: Do kiwis have more vitamin C than oranges?
They do! In fact, SunGold has over 100% more vitamin C than an orange. Green also beats out orange juice per serving.
Q: Can I eat kiwi every day?
Absolutely. Zespri Kiwifruit are a delicious and healthful daily addition to your fruit routine.
Q: What are some ways to enjoy kiwifruit?
Smoothie bowls, salads, salsas, and even kiwi-infused water—check out our kiwifruit recipes for more inspiration!
