Kiwifruit, green (raw)
Exceptionally high in vitamin C; two kiwis cover more than a day's needs.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Kiwifruit, green for gym-goers
Per 100 g, kiwifruit, green (raw) provides 61 kcal, 1.1 g protein, 14.7 g carbohydrate (3 g fiber, 9 g sugars) and 0.5 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 kiwi, about 69 g) comes to roughly 42 kcal and 0.8 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Kiwifruit, green
Green kiwifruit, eaten raw, has about 61 kcal per 100 g and an exceptional 93 mg or so of vitamin C per 100 g, more than oranges or strawberries. It also has more fiber and potassium than many fruits with similar calories, plus actinidin, an enzyme that breaks down protein.
In a gym diet
One kiwi covers most of an adult's daily vitamin C for only about 40 kcal, and two cover more than a full day, which is efficient when calories are tight. Clinical studies suggest two green kiwis a day may help with regularity, handy when a high-protein diet runs low on fiber. Actinidin may help digest some proteins, though in normal meals the effect is modest. Kiwis are small, cheap and easy to add to breakfast.
Preparation and cooking
Halve a kiwi and scoop the flesh out with a spoon, or wash it and eat the thin, fuzzy skin for extra fiber. Since actinidin tenderizes protein, kiwi purée works as a meat marinade. The same enzyme stops gelatin from setting and can turn dairy bitter if it sits, so mix kiwi into yogurt right before eating.
Buying and storage
Pick kiwis that give slightly under gentle pressure. Firm ones ripen at room temperature in a few days and then keep in the fridge for a week or more. Golden kiwifruit is sweeter and smoother, with somewhat different numbers, so log it separately.
Things to watch
Kiwi is a recognized allergen. Some people, including some with latex allergy, get mouth itching or more serious reactions. If you have a known kiwi allergy, avoid it completely.
Meal ideas
- Morning bowl: skyr, two sliced kiwis, granola and a scoop of vanilla protein.
- Green smoothie: kiwi, spinach, banana, whey and water blended until smooth.
- Kiwi salsa: diced kiwi, red onion, chili and lime spooned over grilled white fish.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (103%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 1.8 g | #8 of 18 |
| Protein per 100 g | 1.1 g | #5 of 18 |
| Fiber per 100 g | 3 g | #6 of 18 |
| Lowest calories per 100 g | 61 kcal | #12 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Cherries, sweet (raw)
63 kcal · P 1.1 · C 16 · F 0.2
→Grapefruit, pink/red (raw)
42 kcal · P 0.8 · C 10.7 · F 0.1
→Orange (raw)
47 kcal · P 0.9 · C 11.8 · F 0.1
→Watermelon (raw)
30 kcal · P 0.6 · C 7.6 · F 0.2
→Pomegranate arils (raw)
83 kcal · P 1.7 · C 18.7 · F 1.2
→Strawberries (raw)
32 kcal · P 0.7 · C 7.7 · F 0.3
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in kiwifruit, green?
Kiwifruit, green (raw) has about 61 kcal per 100 g, or roughly 42 kcal per 1 kiwi (69 g).
How much protein is in kiwifruit, green?
About 1.1 g of protein per 100 g and 0.8 g per 1 kiwi. That works out to 1.8 g per 100 kcal, so it's not primarily a protein source.
Is kiwifruit, green good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Can you eat kiwi skin?
Yes. Green kiwi skin is edible and adds fiber and some antioxidants. Wash it well and rub off some of the fuzz if the texture bothers you. Thin-skinned golden kiwis are easier to eat whole.
Do kiwis help with digestion?
Several clinical trials found that two green kiwis a day improved stool frequency and comfort in people with constipation. The effect is put down to their fiber, how much water they hold and the enzyme actinidin. They're a gentle, food-based option, but get persistent digestive problems checked by a clinician.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.