How many calories are in a Kiwi? There are about 64 calories in a 3.5-ounce raw Kiwi. The nutrient breakdown of one Kiwi is the following:
How many calories are in a Kiwi? iStock-photo credit: Roman Samokhin
- 64 calories
- Carbs- 14 grams
- Fiber- 3 grams
- Fat- 0.44 grams
- Protein- 1 gram
- Vitamin C- 83% of the Daily Value
- Vitamin E- 9% of the Daily Value
- Vitamin K- 34% of the Daily Value
- Folate- 7% of the Daily Value
- Copper-15% of the Daily Value
- Potassium- 4% of the Daily Value
- Magnesium- 4% of the Daily Value
Kiwi is extremely high in Vitamin C and provides 80% of the average daily vitamin C needs. Vitamin C is a powerful antioxidant in the body and helps to fight off radicals and cells against oxidative damage.
Kiwis are low in calories and are a great weight loss food because they are high in fiber and nutrients. Some research studies have shown that eating Kiwis can help reduce the risk of heart disease and help improve blood pressure levels.
There was a 2012 study where 102 men who smoked ate three kiwis per day for 8 weeks. Those who did this had significant reductions in blood pressure compared to the control group. Kiwis contain both soluble and insoluble fiber and their benefits are improving a healthy gut, improving heart health, and making sure bowel movements happen regularly.
The Bottom Line is Kiwis is a low-calorie fruit that has a good amount of fiber that is a great weight loss food because it fills you up. Some of the health benefits of Kiwis are lowered blood pressure levels, lower risk of heart disease and an improved healthy gut.
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References
- Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018 Dec;57(8):2659-2676. doi: 10.1007/s00394-018-1627-z. Epub 2018 Feb 22. PMID: 29470689; PMCID: PMC6267416.
- Karlsen A, Svendsen M, Seljeflot I, Laake P, Duttaroy AK, Drevon CA, Arnesen H, Tonstad S, Blomhoff R. Kiwifruit decreases blood pressure and whole-blood platelet aggregation in male smokers. J Hum Hypertens. 2013 Feb;27(2):126-30. doi: 10.1038/jhh.2011.116. Epub 2012 Jan 19. PMID: 22258209.
- Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018 Dec;57(8):2659-2676. doi: 10.1007/s00394-018-1627-z. Epub 2018 Feb 22. PMID: 29470689; PMCID: PMC6267416.
- Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. Am J Clin Nutr. 2018 Nov 1;108(5):1069-1091. doi: 10.1093/ajcn/nqy097. PMID: 30475962; PMCID: PMC6250988.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/327046/nutrients
- Recio-Rodriguez JI, Gomez-Marcos MA, Patino-Alonso MC, Puigdomenech E, Notario-Pacheco B, Mendizabal-Gallastegui N, de la Fuente Ade L, Otegui-Ilarduya L, Maderuelo-Fernandez JA, de Cabo Laso A, Agudo-Conde C, Garcia-Ortiz L; EVIDENT Group. Effects of kiwi consumption on plasma lipids, fibrinogen and insulin resistance in the context of a normal diet. Nutr J. 2015 Sep 15;14:97. doi: 10.1186/s12937-015-0086-0. PMID: 26374292; PMCID: PMC4572627.
