Calories in a Kiwi

The kiwi fruit goes by several names, including kiwifruit, kiwi and the Chinese gooseberry.. Kiwis are a type of berry that grow on Actinidia deliciosa, which is a twining vine. It is brown in color and usually measures between six and seven centimeters. Today, almost all areas of the world cultivate the kiwi and it is has a very high demand in commercial markets. Because the kiwi has unique nutritional value, both in terms of healing properties and calories, it has become a popular choice for those who are health conscious.


Calories and Nutrition in a Kiwi

The serving size of a kiwi is one fruit.





Total Fat

  • Saturated Fat
  • Polyunsaturated Fat
  • Monounsaturated Fat

0.4 g (1%)

  • 0.022 g (0%)
  • 0.218 g
  • 0.036 g


0 mg (0%)


2 mg (0%)


237 mg

Total Carbohydrate

  • Dietary Fiber
  • Sugars

11.14 g (4%)

  • 2.3 g (9%)
  • 6.83 g


0.87 g

Vitamin C






* % Daily Values

Health Benefits Of Eating Kiwi

1. Reduce Respiratory Problems

Perhaps the health benefit associated with kiwi fruit that is most well-known is related to its use in reducing the symptoms of respiratory issues such as wheezing and asthma. Studies have shown that kiwi and other fruits that are rich in vitamin C provide significant protection.

One study related to the effects of kiwi fruit and other fruits rich in vitamin C was published in Thorax and took place in Italy. The study looked at 18,737 kids between ages six and seven and found that the kids who had the most kiwi and citrus fruit reduced their chance of experiencing wheezing by 44%, their chance of experiencing runny noses by 28%, their chance of having a chronic cough by 25% and their chance of experiencing shortness of breath by 32%.

2. Protect from DNA Damage

Most of the health benefits of kiwis related to protection from DNA damage are due to their high content of vitamin C. That is because vitamin C helps prevent damage caused by free radicals. In addition to this, kiwi also contains carotenoids and flavonoids that help protect DNA from experiencing oxidative stress. This combination of factors helps a variety of issues related to both oxidative stress and DNA damage such as cancer growth, asthma, rheumatoid arthritis and osteoarthritis.

3. Keep Cardiovascular Health

Kiwis are great at helping your cardiovascular health due to their unique combination of nutrients, specifically potassium, polyphenols and vitamin C. These three nutrients work together and help with a variety of issues related to heart health, such as protecting your body from the free radicals which cause oxidative stress (that in turn could create atherosclerosis, a cause of heart disease), protecting your heart and blood vessels and reducing your risk of developing blood clots.

Kiwis actually perform better than aspirin in terms of reducing clotting as they will not create negative consequences. A study from Norway showed that people who have two or three kiwis each day for around 30 days reduce their risk of forming blood clots by 18% as well as decreasing blood triglycerides by 15%.

4. Improve Eye Health

Another one of the many benefits associated with kiwis is related to your eyes. That is because kiwi contains both lutein and zeaxanthin, compounds which are vision-promoting and can help protect from macular degeneration.

  • Lutein in particular is a phytonutrient that filters out UV light and blue light which can cause damage and in turn help protect against free radical damage.
  • Zeaxanthin has the same benefits so when put together, they are an excellent way to slow down the process of macular degeneration and protect against loss of vision.

In addition, the antioxidants found in kiwis can improve visual acuity. This data is supported by a study from Archives of Ophthalmology which found that macular degeneration related to age can be reduced by 36% with the consumption of three servings of fruit each day.

5. Aid in Pregnancy

Everyone knows that it is very important to have a good diet during pregnancy but few realize the benefits associated with kiwis during this time. The vitamin C found in kiwis help with bone growth and maintaining cell strength while they also help the developing child with tissue repair and bone development. In addition, kiwis contain folate, a B vitamin that helps produce and maintain new cells, making it vital for pregnancy.

6. Other Benefits

  • Promote Digestive Health. Kiwi contains fiber and supplies prebiotics which allows it to help keep the digestive tract healthy and prevent constipation.
  • Boost Immune System. Kiwis contain many nutrients which help boost the immune system including fiber, folate, zinc and vitamins K, B12, B6, D and C.
  • Keep Healthy Skin. The vitamin C found in kiwis helps with both the repair and growth of bodily tissues and this in turn helps with skin pigmentation, collagen formation and rejuvenating damaged skin.
  • Prevent Anemia. Kiwi helps the body absorb iron which in turn helps prevent anemia.