How many calories in a red kiwi fruit?

January 4, 2026 •

3 min read

A single medium-sized green kiwi contains around 42 calories, and while red kiwi varieties are sweeter, their calorie count is comparable. This vibrant fruit offers a low-calorie, nutrient-dense option for those looking to enjoy a healthy snack, with the added benefit of a sweet, berry-like flavour.

Quick Summary

This guide provides a detailed look at the calorie count of red kiwifruit, exploring its nutritional profile and comparing it to other kiwi varieties. It covers the health benefits of this sweet, antioxidant-rich fruit and offers tips for incorporating it into a balanced diet.

Key Points

Low Calorie Count: A red kiwi fruit contains a modest number of calories, making it a smart choice for weight management.
Rich in Antioxidants: The red flesh is packed with anthocyanins, a powerful antioxidant that combats oxidative stress.
High in Vitamin C: Like all kiwis, the red variety is an excellent source of immune-boosting Vitamin C.
Good Source of Fiber: It provides essential dietary fiber, which supports healthy digestion and gut health.
Sweet, Berry-Like Flavor: Despite being low-calorie, red kiwi offers a uniquely sweet and flavorful taste.
Supports Heart Health: Its potassium content helps regulate blood pressure, contributing to cardiovascular wellness.
Easy to Add to Diet: Its versatility makes it simple to incorporate into smoothies, salads, or enjoy on its own.

Understanding the Calorie Count of Red Kiwi

While the vibrant red kiwi is a newer variety on the market, its nutritional value and calorie content align closely with its green and gold counterparts. Brands like Zespri RubyRed and other cultivars boast a sweet, berry-like flavor profile that comes with a surprisingly low number of calories. A key takeaway is that despite its sweeter taste, the red kiwi remains an excellent, low-calorie choice for health-conscious consumers. Its calorie count typically falls within the same range as other kiwifruit, making it a guilt-free addition to any diet.

Factors Affecting Calorie Count

Several factors can influence the exact calorie count of any kiwifruit, including red varieties:

Size and Weight: A larger red kiwi will naturally contain more calories than a smaller one. Standard nutrition labels are often based on a medium-sized fruit (around 75-90g).
Ripeness: As kiwifruit ripens, its sugar content increases, which slightly affects the total calorie count. A very ripe, soft kiwi will have a slightly higher sugar and calorie content than a firmer one.
Cultivar Differences: Different red kiwi cultivars, such as Zespri RubyRed or Hongyang, may have slight variations in their sugar and nutrient composition, leading to minor caloric differences.

Red Kiwi Nutrition: More Than Just Calories

The appeal of the red kiwi goes beyond its low-calorie status. The distinctive red pigment is due to a powerful antioxidant called anthocyanin, also found in berries, which offers significant health benefits.

Here is a quick breakdown of its nutritional profile, based on a 100g serving, offering a rich source of vital nutrients:

Vitamin C: An exceptionally high concentration that far surpasses the daily recommended intake.
Potassium: Helps regulate blood pressure and supports heart health.
Antioxidants: Rich in polyphenols and other antioxidants that combat oxidative stress and inflammation.
Folate: Essential for cell growth and important during pregnancy.
Dietary Fiber: Aids in digestion and promotes a healthy gut.

Red Kiwi's Role in a Balanced Diet

Incorporating red kiwifruit into your diet is a delicious and effortless way to boost your nutrient intake. Its sweet, berry-like flavour makes it a versatile ingredient, and its impressive health benefits make it a smart choice for weight management and overall wellness.

Here are some ideas for including red kiwis in your meals:

Enjoy it as a standalone snack.
Add sliced red kiwi to breakfast smoothies for a vibrant colour and nutritional boost.
Toss it into salads for a burst of sweet-tart flavour.
Use it as a topping for yogurt or oatmeal.
Create a delicious and simple fruit salad with a mix of kiwi varieties.

Comparison: Red Kiwi vs. Other Kiwis

While all kiwifruit varieties are healthy, there are slight differences in their nutritional content and taste. This table offers a quick comparison between the red, green, and golden varieties, illustrating why red kiwifruit is a special addition to the kiwi family.


Feature	Red Kiwi	Green Kiwi (e.g., Hayward)	Gold Kiwi (e.g., SunGold)
Taste Profile	Sweet with a hint of berries	Tangy and slightly tart	Sweet, tropical, less tangy
Calories (per 100g)	~59 kcal	~65 kcal	~61 kcal
Vitamin C	High, similar to or slightly more than gold	High	Very High, up to three times an orange
Fiber	Good source	Highest source of fiber	Good source
Antioxidants	Rich in anthocyanins	Rich in general antioxidants	High in antioxidants
Primary Pigment	Anthocyanin	Chlorophyll	Carotenoids

Red Kiwi Health Benefits

The anthocyanin pigment in red kiwifruit contributes to its antioxidant properties, which help protect the body against free radical damage and reduce inflammation. This powerful antioxidant effect can contribute to reducing the risk of chronic diseases. Additionally, kiwis, including the red variety, are excellent for digestive health due to their dietary fiber content.

For more detailed nutritional information on kiwifruit, the USDA's database is a reliable resource, such as the entry for kiwifruit (Chinese gooseberries).

Conclusion

In summary, a red kiwi fruit is a low-calorie, high-impact nutritional choice. With a calorie count comparable to other kiwi varieties, it offers a wealth of antioxidants, vitamins, and minerals that support immune health, digestion, and overall well-being. Its unique, sweet flavour makes it an enjoyable and versatile snack for anyone seeking to enhance their diet with a colourful, healthy, and delicious fruit. Enjoying a red kiwi is a simple way to boost your nutrient intake without adding excessive calories.

Frequently Asked Questions

Both red and green kiwis are highly nutritious, but red kiwis contain anthocyanins, an antioxidant pigment also found in berries. Red kiwis may offer slightly different health benefits due to these compounds, but both are excellent sources of vitamin C and fiber.

While the exact number can vary by size and ripeness, a medium-sized red kiwi typically contains fewer than 60 calories, similar to green and gold varieties.

The vibrant red color in the kiwi's flesh is caused by anthocyanins, a naturally occurring pigment found in fruits like blueberries and raspberries.

Yes, just like with other kiwi varieties, the skin of a red kiwi is edible and a great source of fiber and antioxidants. For some cultivars, the skin is less fuzzy than a green kiwi, though many prefer to peel it.

Red kiwis are generally sweeter than green kiwis, with a subtle berry-like flavour.

As a low-calorie and high-fiber fruit, red kiwi can be a great addition to a weight management plan. The fiber helps you feel full, and its natural sweetness can satisfy cravings for high-sugar snacks.

Store ripe red kiwis in the refrigerator for up to two weeks to maintain their freshness. If the fruit is firm when purchased, you can ripen it at room temperature.