Kiwifruit Calorie Comparison

  • Health & Lifestyle
  • Did You Know

You can tell a lot by taking that first bite into a Zespri SunGold or Zespri Green kiwifruit. You just feel like you're doing your body a favor with every bite. After all, kiwifruit is full of flavor and life-enriching nutrients — 16 of them, in fact. Plenty of vitamin C and E and folate. A heaping helping of potassium. Yup, it has all that and then some. One thing it doesn't have in abundance — calories.

How Many Calories in Kiwifruit?

When you add kiwifruit into your diet, you can keep your caloric intake under control without sacrificing taste. keeping your Keeping your caloric intake under control without sacrificing taste can sometimes be a challenge. Fortunately, adding fruit to our diet definitely helps — especially if that fruit is kiwifruit. How many calories are in Zespri kiwifruit?


Zespri Green Kiwifruit Zespri SunGold Kiwifruit
45 55

Based on a single medium kiwifruit.

Zespri kiwifruit is one of the most nutritious fruits available — certainly one of the most flavorful. It tops the nutritional value tables compared to all other fruit. But kiwis aren't the only fruit that are low-cal.

What are the fruits with the lowest calorie content?

Top Ten Low-Calorie Fruits

When it comes to taste, nutritional value and caloric taste, Zespri Kiwifruit more than holds its own. But it's not the only low-cal fruit in the game. Here are the top 10 fruits with the lowest calorie count. The data is taken directly from the USDA:

Watermelon Strawberries Peaches Cantaloupe Honeydew
30 calories 32 calories 39 calories 34 calories 36 calories
Grapefruit Blackberries Papaya Blueberries Grapes
42 calories 43 calories 43 calories 57 calories 67 calories

Where does Zespri Kiwifruit fit in to the USDA's 100-gram model?


Zespri Green Kiwifruit Zespri SunGold Kiwifruit
61 66

Based on a 100-gram serving

How Many Calories in Strawberries Compared to Kiwifruit

Part of kiwifruit's charm is in its versatility. Kiwifruit "plays well" with other fruits, adding a fair bit of vibrant color and powerful nutrients to any fruit bowl. And nowhere is this truer than with strawberries.

"You can balance out the strawberry’s sweet with a hint of tart from a green kiwifruit. Or take the sweetness to the next level by blending strawberries with the tropical goodness of Zespri SunGold."

But how many calories do strawberries have? And how does it compare to Zespri Kiwifruit?

Strawberries 1 cup, halved 49 calories
SunGold Kiwifruit 1 medium 55 calories
Green Kiwifruit 1 medium 45 calories

This is partly why our Traffic Light Smoothie recipe is so popular. Kids love it because it looks great and tastes even better. Parents love it because it's quick snack that's easy to make. It's a deliciously perfect low-cal treat that will satisfy anyone's sweet tooth.

How Many Calories in Grapefruit Compared to Kiwifruit?

Grapefruit is a cross between a pomelo and an orange. And it's full of nutrients and life-enriching antioxidants. It's also low in calories. Half a grapefruit, about 100g, contains just 42 calories. But it delivers 52% of the recommended daily intake* for vitamin C. While not quite the powerhouse that kiwifruit is, that's still quite a bit of vitamin C.

And just like Zespri kiwifruit, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly.

Grapefruit 1 medium (3"dia.) 95 calories
SunGold Kiwifruit 1 medium 55 calories
Green Kiwifruit 1 medium 45 calories

* Percent Daily Intakes are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How Many Calories in an Orange Compared to Kiwifruit?

For decades, oranges were the undisputed king of vitamin C. And it’s easy to see why. One medium orange, about the size of a tennis ball, packs in more than a day's worth of immune-boosting vitamin C, as well as plenty of potassium.

Kiwifruit, especially the gold kiwi variety, has nearly triple the amount of vitamin C and five times as much potassium. Eaten together, the kiwifruit-orange is a dynamic duo of antioxidants!

But how many calories in an orange? Are oranges considered a low-cal fruit?

Oranges 1 large (~1 cup) 85 calories
SunGold Kiwifruit 1 medium 55 calories
Green Kiwifruit 1 medium 45 calories

Fortunately, when it comes to kiwi and oranges, it's not a one-or-the-other deal. You don't have to choose! Kiwifruit and oranges work well together and are featured in a lot of smoothie recipes. And the glycemic effect of oranges — much like with kiwifruit — is minimal. So eating oranges and kiwifruit won't raise your blood sugar.

(The Glycemic Index (GI) of oranges is 43. Zespri Green kiwifruit have a GI of 39.2 while Zespri SunGold kiwifruit have a GI of 49.3. This puts all three fruits comfortably in the "low GI" category.)

Your first thought might be to combine oranges and kiwifruit into a smoothie. (And that would be a delicious idea!) But give this a try instead:

Low-Cal Kiwi-Orange Salad

Refreshingly tangy, tasty vitality in a beautiful serving. That's one of the beautiful things about this recipe. But the fact that it's quick, simple and only about 200 calories per serving makes this dish even better.

You Will Need: You Will Do:
— For the salad:
2 small hearts of romaine lettuce
2 small kiwi, peeled and sliced into 1/4- inch rounds (Green or SunGold)
1 small orange, peeled and sliced into 1/2-inch rounds

— For the dressing: 1 ½ tablespoons olive or walnut oil
3 tablespoons apple cider (or champagne vinegar)
1 teaspoon lemon juice
1 tablespoon water

— For garnish (optional): 1 medium red onion, peeled and sliced into rings
2 tablespoons sliced roasted almonds
  1. Wash lettuce.
  2. Spin or pat dry and tear into bite sized pieces.
  3. Put lettuce on a serving platter.
  4. Top with kiwis and oranges arranged in a circular pattern.
  5. Combine the oil, vinegar, lemon juice, water, sugar substitute, salt and pepper in a small bowl.
  6. Whisk until blended.
  7. Drizzle dressing over salad.
  8. (Optional) Garnish with red onion rings and toasted almonds.

Those with nut allergies should opt for olive oil over walnut oil, and skip the roasted almonds for the garnish.

How Many Calories in an Apple Compared to Kiwifruit?

Like kiwifruit, apples are low in calories and high in fiber. And it's the high fiber content that helps fill you up. In fact, an apple is almost three times as filling as a chocolate bar. And with its natural sweetness, apples are almost guaranteed to satisfy any sugar cravings.

Apples 1 small (2¾" dia.)/149g 49 calories
SunGold Kiwifruit 1 medium 55 calories
Green Kiwifruit 1 medium 45 calories

How Many Calories in a Banana Compared to Kiwifruit

We consider bananas and kiwifruit to be nutritional twinsies. We've talked about their similarities before:

"There are two types of fiber — soluble and insoluble — and both are important. Both types are found in kiwifruit and bananas, a rarity among fiber-rich fruits. [ . . . ]
Now you see why many people view kiwifruit and bananas as nutritional twinsies. Their fiber and potassium content are nearly identical. But that’s where the similarities end! "

But how many calories does a banana have? And how does it compare to kiwi?

Bananas 1 largel (8" - 8 ⅞" long) 121 calories
SunGold Kiwifruit 1 medium 55 calories
Green Kiwifruit 1 medium 45 calories

Best Fruit Salad Recipe: Kiwi Berry Fruit Salad

Why choose one fruit when you can have them all? Or, at the very least, most. And with our Kiwi Berry Fruit Salad, that's exactly what you'll get.

You Will Need: You Will Do:
1 Zespri Green kiwifruit
1 Zespri SunGold kiwifruit
2 cups strawberries, hulled and quartered
2 cups of sweet grapes
1 cup raspberries
1 cup blueberries
1 orange, halved and juiced
  1. Wash the berries and grapes and pat dry.
  2. Peel and cut kiwis into bite size pieces.
    Need tips for peeling? Just follow these instructions!
  3. Remove the hull of the strawberries.
    (The hull is the green leafy top of the strawberry.)
  4. Cut the strawberries in quarters.
  5. Combine fruit and orange juice in a bowl and toss gently.

Let stand at room temperature for about 15 minutes, stirring occasionally so that the flavors mix. Serve. Enjoy! This combination brings out the flavor of each fruit while being easy to digest. And it's delightfully easy to make.

Give it a taste for yourself. Let us know how you like it!