Kiwi Nutrition Facts
Tiny fruit, huge vitamin C payload — more per gram than an orange.
About Kiwi
Kiwi is one of the most nutrient-dense foods on the planet by weight. A single medium kiwi has more vitamin C than an orange, along with vitamin K, vitamin E, folate, and fiber — all for about 42 calories. Research suggests the combination of vitamins and the actinidin enzyme can support immune function and digestion.
Macronutrients
Per serving: 1 medium (69g)
42
Calories
0.8g
Protein
10g
Carbs
0.4g
Fat
2.1g
Fiber
Vitamins
Minerals
Fun Fact
Kiwi was originally called the Chinese gooseberry and was renamed by New Zealand exporters in 1959.
Seasonality
Available year-round; US season November to May, New Zealand imports fill the rest of the year.
Storage Tip
Firm kiwis ripen at room temperature in 3–5 days; refrigerate when they yield to gentle pressure.
Nutrition Facts
Serving size 1 medium (69g)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Key Highlights
- 71% Daily Value of Vitamin C
- 10% Daily Value of Copper
- 42 calories per serving
- 2.1g of dietary fiber
Nutrition values are based on USDA FoodData Central and represent typical values per serving. Actual nutrition may vary based on variety, growing conditions, and preparation method. Percent Daily Values are based on a 2,000-calorie diet.
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