Kiwi calorie count by variety and size
The calorie content of a kiwi can vary based on its size and whether it's a green or golden (SunGold) variety. While the difference is minor, it's helpful for those meticulously tracking their intake to know the specifics. On average, a medium green kiwi (about 75g) has around 42-49 calories, while a golden kiwi might be slightly more, averaging about 48-55 calories. These figures are for the peeled fruit; however, the skin is edible and contains additional fiber.
Nutritional breakdown of a single kiwi
Beyond just the calories, kiwis offer an impressive array of nutrients. A single fruit contributes significantly to your daily vitamin C and K intake, among other key components. The low glycemic index of kiwis also means their natural sugars are absorbed more slowly, preventing rapid spikes in blood sugar.
Comparing green and golden kiwis
| Nutrient | Medium Green Kiwi (Approx. 75g) | Medium Golden Kiwi (Approx. 75g) |
|---|---|---|
| Calories | ~42-49 kcal | ~48-55 kcal |
| Carbohydrates | ~10.1g | ~10-11g (Estimate) |
| Fiber | ~2.1g | ~2.0g (Estimate) |
| Sugars | ~6.7g | ~7-8g (Estimate) |
| Vitamin C | ~70mg | Higher than green, over 70mg |
| Potassium | ~237mg | ~240-280mg (Estimate) |
Incorporating kiwi into a balanced diet
Because of its low-calorie, high-fiber, and high-nutrient profile, kiwi is an excellent fruit for promoting health and managing weight. The fiber content helps promote a feeling of fullness, which can reduce overall calorie consumption. Kiwis are also a versatile ingredient that can be easily added to various meals, from breakfast smoothies to lunchtime salads, to provide a boost of flavor and nutrition without adding excess calories.
Health benefits of eating kiwi
In addition to being a low-calorie fruit, kiwis are loaded with health benefits:
- Immune System Support: The high vitamin C content helps bolster the immune system, protecting against illness.
- Digestive Health: Both soluble and insoluble fiber aid digestion and help maintain bowel regularity.
- Heart Health: Potassium helps manage blood pressure, while fiber works to lower triglycerides, supporting cardiovascular health.
- Antioxidant Properties: Kiwis contain antioxidants that fight free radicals in the body, reducing oxidative stress and potential cellular damage.
- Improved Sleep Quality: Some studies suggest that the serotonin in kiwifruit can have a sedative effect and help improve sleep.
Versatile ways to enjoy kiwi
There are numerous ways to enjoy kiwi, adding a burst of flavor and a healthy nutritional kick to your diet. Consider adding sliced kiwi to a fruit salad, or blending it into a smoothie with other greens and a protein source for a balanced, low-calorie meal replacement.
- Breakfast: Slice kiwi over Greek yogurt with a sprinkle of chia seeds for a fiber-rich and satisfying morning meal.
- Snack: Eat it on its own for a quick, healthy snack. You can even eat the skin for extra fiber!
- Salad: Add kiwi cubes to a grilled chicken or quinoa salad to add a unique, tangy flavor profile.
- Dessert: Layer slices with other berries and meringue for a naturally sweet and colorful treat.
Conclusion
So, how many calories are in one whole kiwi? A medium fruit contains approximately 42 to 49 calories, solidifying its place as a nutrient-dense and low-calorie food. It's a superb choice for weight management, providing fiber for satiety and a multitude of vitamins and antioxidants for overall health. Whether you choose the green or golden variety, a single kiwi delivers big on nutrition for a minimal caloric cost, making it a simple and effective addition to any healthy eating plan. For more detailed information on kiwifruit nutrition and potential health benefits, refer to the review published in Nutrients.
