Calories in 2 Kiwis: A Breakdown by Variety
When considering how many calories are in 2 kiwis, the specific number can depend on the variety and size. Both green and gold kiwis are low in calories, making them a fantastic dietary choice for those watching their intake.
Green Kiwis
A two-kiwi serving of the classic green variety, known for its tangy flavor and fuzzy brown skin, contains approximately 90 calories. This low-calorie count is combined with a high density of nutrients, including more fiber than its golden counterpart. A two-kiwi serving offers about 4g of dietary fiber and a significant portion of your daily recommended vitamin C and K.
Golden Kiwis
Golden kiwis, with their smoother skin and sweeter, more tropical taste, have a slightly higher calorie count. Two medium-sized golden kiwis typically contain around 100-110 calories. While slightly more caloric due to a higher sugar content, they offer an even greater dose of vitamin C, with a two-kiwi serving often exceeding the vitamin C content of an orange.
Comparison of Green vs. Golden Kiwi (per 2-kiwi serving)
To help illustrate the nutritional differences, here is a comparison table:
| Nutrient | Green Kiwi (2 medium) | Golden Kiwi (2 medium) |
|---|---|---|
| Calories | ~90 kcal | ~100-110 kcal |
| Carbohydrates | ~22g | ~22g |
| Fiber | ~4g | ~3.7g per cup (higher in green) |
| Sugar | ~13g | ~13g (slightly higher) |
| Vitamin C | ~90mg (100% DV) | >90mg (more than green) |
| Vitamin K | ~56mcg | Not listed (present) |
| Potassium | ~462mg | ~460mg (similar to green) |
Note: Nutritional information can vary slightly based on size, ripeness, and specific variety within each type.
The Health Benefits of Eating Two Kiwis a Day
Beyond simply counting calories, a two-kiwi-a-day habit offers numerous health advantages due to its dense nutritional profile.
Digestive Health
The high fiber content in kiwis promotes regular bowel movements and aids digestion. A study published in the Foods journal also noted that daily kiwifruit intake increased dietary fiber intake for most participants, potentially offering a natural laxative effect. Kiwis also contain actinidin, a natural enzyme that aids in protein digestion.
Immune Support
Kiwis are exceptionally rich in vitamin C, a powerful antioxidant that bolsters the immune system. As noted in research, the vitamin C found in whole foods like kiwi offers benefits that often surpass those of single-nutrient supplements.
Cardiovascular Health
Regular consumption of kiwis has been linked to improved cardiovascular health. The combination of potassium, fiber, and antioxidants can help regulate blood pressure and reduce the risk of heart disease.
Support for Weight Management
For those on a weight loss journey, kiwis are an excellent choice due to their low calorie count and high fiber content. The fiber helps increase feelings of fullness, curbing hunger pangs and reducing overall calorie consumption.
Improved Sleep Quality
Remarkably, some research has suggested that eating two kiwis before bed can help improve sleep quality due to their serotonin content. While more research is ongoing, it's a pleasant and healthy way to potentially improve your rest.
Incorporating Kiwi into Your Diet
There are many simple and delicious ways to add kiwis to your daily meals:
- Breakfast: Add sliced kiwi to oatmeal, yogurt, or blend it into a smoothie with spinach and a banana for a nutrient-packed start to your day.
- Salads: Toss kiwi cubes into a fresh fruit salad or a savory salad with chicken or quinoa to add a tangy, sweet flavor.
- Snack: Simply peel and eat them on their own. Their natural sweetness can satisfy a sugar craving without the guilt.
- Dessert: Use kiwi slices to top meringue or serve them alongside sorbet for a lighter dessert option.
Conclusion
So, how many calories are in 2 kiwis? The answer is a modest 90 to 110, depending on the variety. Both green and gold kiwis offer a low-calorie, nutrient-dense package that supports weight management, digestive health, and immune function. Including this versatile and delicious fruit in your daily diet is an easy and effective way to boost your overall wellness, proving that great things truly can come in small packages.
Authoritative Outbound Link
For more detailed information on kiwifruit nutrition and health attributes, the article "The nutritional and health attributes of kiwifruit: a review" from the National Institutes of Health provides comprehensive data.
