Kiwi is small, fuzzy, and full of flavor. Many people search for “calories dans un kiwi” before adding it to their diet. Here is the good news. Kiwi is low in calories. One medium kiwi has about 42 calories. It also gives you vitamin C, fiber, and potassium. In this guide, you will learn the exact calories and nutrition facts. You will also see the health benefits and how many kiwis to eat. Let’s get started.
How Many Calories Are in a Kiwi? (Calories dans un Kiwi)
The calories in a kiwi depend on its size and type. Here are the numbers for green kiwi:
- Per 100 g: about 61 calories
- One medium kiwi (about 69 g): about 42 calories
Gold kiwi is a little different. It has about 60 calories per 100 g. Gold kiwis are often bigger and sweeter. A medium gold kiwi usually lands between 45 and 60 calories.
Does that sound low? It is. A kiwi has fewer calories than a banana or a glass of orange juice. It also has water and fiber, so it fills you up.
Sizes vary, so these numbers are close estimates. Weigh your kiwi if you want a precise count. Remember that you eat the flesh, and you can eat the skin too.
Kiwi Nutrition Facts: Full Breakdown
Here is what you get in 100 g of green kiwi:
- Carbs: 14.7 g
- Sugar: 9 g
- Fiber: 3 g
- Protein: 1.1 g
- Fat: 0.5 g
Most of the calories come from carbs. These carbs are natural sugars and fiber. Kiwi has very little fat and protein.
One medium kiwi has about 10 g of carbs, 6 g of sugar, and 2 g of fiber. That fiber helps your gut and keeps you full.
Kiwi also has a low glycemic index. That means it raises blood sugar slowly. This makes it a smart snack for most people. If you have diabetes, check with your doctor about portions.
Vitamins and Minerals in a Kiwi
Kiwi is a vitamin powerhouse. Here is what 100 g of green kiwi gives you:
- Vitamin C: about 93 mg. That is more than the daily need for most adults.
- Vitamin K: about 40 mcg. It helps your blood clot and keeps bones strong.
- Vitamin E: about 1.5 mg. It protects your cells from damage.
- Folate: about 25 mcg. Your body uses it to make new cells.
- Potassium: about 312 mg. It supports your heart and muscles.
Vitamin C is the star here. One medium kiwi gives you around 64 mg. That covers most of what adults need in a day. Gold kiwi has even more.
Top Health Benefits of Eating Kiwi
Boosts immunity. Vitamin C helps your immune system work well. Some studies link kiwi to fewer cold symptoms, especially in older adults. It won’t stop every cold, but it helps.
Supports digestion. Kiwi has fiber and an enzyme called actinidin. Together they help break down food. Studies show that eating two to three kiwis a day can ease constipation.
Helps heart health. Kiwi has potassium and fiber. Both support healthy blood pressure. In one study, people who ate three kiwis a day had slightly lower blood pressure. The effect was small, but it counts.
Good for your skin. Your body needs vitamin C to make collagen. Collagen keeps skin firm. Vitamin E also protects skin from damage.
May help sleep. One small study found that people slept better after eating two kiwis before bed. Researchers think it may be due to antioxidants and serotonin. The research is limited, so treat this as a possible benefit, not a promise.
Green Kiwi vs. Gold Kiwi: What’s the Difference?
Both kiwis are healthy. They just look and taste different. Here is a quick side-by-side look.
| Feature | Green Kiwi | Gold Kiwi |
|---|---|---|
| Skin | Fuzzy and brown | Smooth and bronze |
| Flesh | Green | Yellow |
| Taste | Tangy | Sweeter and softer |
| Calories (per 100 g) | About 61 | About 60 |
| Fiber (per 100 g) | About 3 g | About 2 g |
| Sugar (per 100 g) | About 9 g | About 10 g |
| Vitamin C (per 100 g) | About 93 mg | About 161 mg |
Calories are almost the same, so pick the one you enjoy most. Want more fiber? Go green. Want more vitamin C? Go gold.
Is Kiwi Good for Weight Loss?
Yes, kiwi can help. It is low in calories and high in water. The fiber keeps you full for longer. That can help you eat less later.
Kiwi also satisfies a sweet tooth. Swap a cookie for a kiwi and you save calories.
But no single food burns fat. Weight loss comes from your whole diet and daily habits. Kiwi is a smart addition, not a magic fix. Pair it with protein, like yogurt, for a filling snack.
How Many Kiwis Can You Eat Per Day?
For most people, one to two kiwis a day is a safe amount. Some studies used up to three a day with no problems.
Be careful in these cases:
- Allergies: Kiwi can cause itching or swelling in the mouth. Some people have serious reactions. Stop eating it if this happens. People with latex or birch pollen allergies are at higher risk.
- Blood thinners: Kiwi has vitamin K. If you take warfarin, keep your intake steady and ask your doctor.
- Kidney disease: Kiwi is rich in potassium. Ask your doctor about limits.
Easy Ways to Add Kiwi to Your Diet
Kiwi is simple to enjoy. Try these ideas:
- Cut it in half and scoop it out with a spoon.
- Slice it over yogurt, oatmeal, or cereal.
- Blend it into a smoothie.
- Add it to a fruit salad.
- Toss it into a green salad for a tangy kick.
Wash the skin well if you plan to eat it. Kiwi also makes a great snack on the go.
FAQs
How many calories are in one kiwi?
A medium green kiwi has about 42 calories. A gold kiwi has about 45 to 60, depending on size.
Can you eat kiwi skin?
Yes. The skin is safe and has extra fiber. Wash it well first. Gold kiwi has smooth skin that is easier to eat. Some people dislike the fuzzy texture of green kiwi skin.
Does kiwi have a lot of sugar?
No. A medium kiwi has about 6 g of sugar. That is much less than an apple or a banana. The fiber also slows how fast your body absorbs it.
Conclusion
Now you know the calories dans un kiwi. A medium kiwi has only about 42 calories. It also gives you vitamin C, fiber, and potassium. It supports your immune system, digestion, heart, and skin. Eat one or two a day, and check with your doctor if you have allergies or take blood thinners. Enjoy this tasty little fruit.
Hylavita’s suggestion to read
- How Many Calories Are in Popcorn? A Complete Guide
- How Many Calories Are in an In-N-Out Burger? A Complete Guide
- How Many Calories Are in Rice? A Complete Nutrition Guide
Disclaimer: This article is for general information only and is not medical or nutritional advice. Nutrition values are approximate and can vary by size, ripeness, and variety. If you have allergies, diabetes, kidney disease, or take medication such as blood thinners, please talk to your doctor or a registered dietitian before changing your diet.
