Fruits
Kiwi nutrition facts
A 1 RACC (140 g) serving of kiwi provides 81 calories, 1 g protein, 20 g carbohydrate, and 1 g fat — about 7% of its calories from protein, 87% from carbohydrate, and 6% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 RACC (140 g) | Per 100 g |
|---|---|---|
| Calories | 81 | 58 |
| Protein | 1 g | 1 g |
| Total carbohydrate | 20 g | 14 g |
| Total fat | 1 g | 0 g |
Vitamins & minerals
Per serving (140 g)
- Vitamin C
- 105 mg
- Vitamin A (RAE)
- 5.60 mcg
- Vitamin E
- 1.82 mg
- Vitamin K
- 56.4 mcg
- Thiamin (B1)
- 0.04 mg
- Riboflavin (B2)
- 0.03 mg
- Niacin (B3)
- 0.52 mg
- Vitamin B6
- 0.09 mg
- Folate (DFE)
- 36.4 mcg
- Magnesium
- 22.0 mg
- Phosphorus
- 47.6 mg
- Zinc
- 0.20 mg
- Copper
- 0.19 mg
- Manganese
- 0.09 mg
- Selenium
- 0.28 mcg
Photo by Mohamed Marey on Unsplash
Selecting, storing & prepping kiwi
- Selecting
- A ripe kiwi gives slightly to gentle pressure, similar to a ripe peach.
- Storing
- Firm kiwis ripen at room temperature over a few days. Once ripe, refrigerate and use within about 1–2 weeks.
- Prepping
- The fuzzy skin is edible, though most people prefer to peel it — a spoon scooped along the inside of the skin removes the flesh cleanly in one piece.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 RACC (140 g), kiwi is an excellent source of Vitamin C, Vitamin K, and Copper and a good source of Dietary Fiber and Vitamin E.
% of the FDA Daily Value per 1 RACC (140 g) serving.
Key metrics
Nutrient density
Per 100 kcal, kiwi delivers about 10% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin C than 98% of foods · 96% of fruits
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest fruits to kiwi by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in kiwi?
- A 1 RACC (140 g) serving of kiwi has about 81 calories. Per 100 g, it has 58 calories — a low calorie density.
- How much protein is in kiwi?
- Kiwi provides about 1 g of protein per 1 RACC (140 g) serving.
- What are the macros in kiwi?
- Per serving, kiwi has roughly 1 g protein, 20 g carbohydrate, and 1 g fat. By calories, that is 7% protein, 87% carbohydrate, and 6% fat.
- Is kiwi high in protein?
- Kiwi has a protein density of about 1.8 g per 100 kcal, and 7% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in kiwi?
- Per 1 RACC (140 g), kiwi is a notable source of Vitamin C, Vitamin K, Copper, and Vitamin E. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of kiwi?
- Per 1 RACC (140 g), kiwi has 81 calories, 1 g protein, 20 g carbohydrate, and 1 g fat, plus notable amounts of Vitamin C, Vitamin K, Copper, and Vitamin E. See the full nutrition facts label above for every vitamin and mineral.
Use it
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 327046 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Kiwi Nutrition Facts.” https://nutrifactshub.com/foods/kiwi