How Many Calories Are in a Kiwi?
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Other tools you may find usefulKiwi - a small fruit with a giant vitamin bomb
Kiwi (actinidia) is an exotic fruit originally from China, and popularized all over the world thanks to cultivation in New Zealand. Due to its characteristic, hairy appearance, it hides refreshing green or yellow flesh with small black seeds under the skin. In a weight-loss diet, kiwi has an excellent reputation as a low-calorie fruit - 100 grams of the edible part of the fruit contains only 61 kilocalories (kcal). It is characterized by high nutritional density, which means that it provides huge doses of vitamins and minerals with a minimum amount of calories.
Our kiwi calorie calculator allows you to precisely calculate the energy value of the fruit based on its weight and suggests the health-promoting properties of regular consumption of this unique citrus fruit.
Nutritional profile of kiwi - rich in vitamin C, potassium and fiber
Kiwi is an absolute record holder in the world of vitamins. One large kiwi can cover over 100% of an adult's daily requirement for vitamin C, outclassing lemons and oranges in this respect. In addition, kiwi provides:
- Actinidin:A unique proteolytic enzyme that naturally breaks down proteins of animal origin. This helps in faster digestion of heavy meat meals, prevents flatulence and supports the functioning of the stomach. For this reason, raw kiwi prevents the jelly from setting (it breaks down the gelatin).
- Potassium and folic acid:Potassium supports blood pressure control, and folic acid is necessary for the proper development of the nervous system.
- Serine (L-tryptophan):A compound that supports the synthesis of serotonin (the happiness hormone), which, combined with antioxidants, means that regular eating of kiwi before bed significantly improves the quality of sleep and makes it easier to fall asleep.
Table of nutritional values and macronutrients in 100g of fresh kiwi
The table below presents a detailed list of nutrients in 100 grams of fresh, green kiwi (without peel):
| Nutrient | Content in 100g of the product | Role in the human body | Recommended Daily Allowance (RDA) |
|---|---|---|---|
| Energy value | 61 kcal | Low caloric density, ideal for weight loss. | 3.0% (for a 2000 kcal diet) |
| Water | 83.0 g | Supports hydration and removal of toxins. | - |
| Carbohydrates | 14.66 g | Mainly simple sugars (fructose, glucose). | 4.9% |
| Dietary fiber | 3.0 g | Very high content, regulates digestion. | 12.0% |
| Protein | 1.14 g | A small amount of plant protein. | 2.3% |
| Fats | 0.52 g | Traces of vegetable fats. | 0.7% |
| Vitamin C | 92.7 mg | Powerful antioxidant, immune protection. | 116.0% (record amount!) |
| Potassium | 312 mg | Normal blood pressure and heart function. | 8.9% |
Frequently asked questions (FAQ)
How many calories does one medium kiwi have?
A medium-sized kiwi without the skin weighs about 70-75 grams. It provides approximately 42 to 46 kilocalories (kcal).
Can you eat kiwi with the peel?
Yes, kiwi peel is 100% edible and extremely healthy. It contains three times more dietary fiber than the pulp itself and plenty of vitamin E and antioxidants. Before eating, however, the kiwi should be scrubbed very thoroughly in warm water to remove the characteristic fuzz.
Why shouldn't you add kiwi to jelly?
Kiwi contains the enzyme actinidin, which breaks down proteins. Gelatin is an animal protein, so it breaks down under the influence of actinidin and the jelly does not set. To prevent this, scald the kiwi with boiling water before adding it to the jelly, which deactivates the enzyme.
Does kiwi help you fall asleep?
Yes. Scientific research has shown that eating two kiwis an hour before bed for 4 weeks significantly accelerates falling asleep, lengthens sleep time and improves its quality. This is due to the high content of serotonin and antioxidants in the fruit.
What is the glycemic index (GI) of kiwi?
The glycemic index of kiwi is 50, which classifies it as a low glycemic index product. Kiwi does not cause sudden insulin releases and is safe for diabetics and people with insulin resistance.