Kiwicalories and nutrition per 100 g
100 g raw
61kcal
Protein, fat and carbs per 100 g
- Protein
- 1.1 g
- 7% of energy
- Fat
- 0.5 g
- 7% of energy
- Carbs
- 14.7 g
- 86% of energy
- Fiber
- 3 g
- Sugar
- 9 g
- Boiled, 100 g
- 68 kcal
- Roasted, 100 g
- 76 kcal
- kiwi (69 g)
- 42 kcal
On this page
Servings
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| kiwi · 69 g | 42 kcal | 0.8 g | 0.4 g | 10.1 g |
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 61 kcal | 1.1 g | 0.5 g | 14.7 g |
| Boiled | 90% | 68 kcal | 1.3 g | 0.6 g | 16.3 g |
| Roasted | 80% | 76 kcal | 1.4 g | 0.7 g | 18.4 g |
What to pair it with
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 4 mcg | 1% |
| Vitamin C | 92.7 mg | 124% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 40.3 mcg | 45% |
| Vitamin B1 (thiamine) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.03 mg | 3% |
| Vitamin B3 (niacin) | 0.34 mg | 2% |
| Vitamin B6 (pyridoxine) | 0.06 mg | 5% |
| Vitamin B9 (folate) | 25 mcg | 6% |
| Choline | 7.8 mg | 2% |
| Calcium | 34 mg | 3% |
| Iron | 0.31 mg | 2% |
| Magnesium | 17 mg | 5% |
| Phosphorus | 34 mg | 5% |
| Potassium | 312 mg | 12% |
| Sodium | 3 mg | 0% |
| Zinc | 0.14 mg | 2% |
| Selenium | 0.2 mcg | 0% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.1 mg | 6% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculatorFurther reading
Supplements3 min read
How to take iron so it gets absorbed
Why iron tablets are better not taken twice a day, what alternate-day dosing studies showed, and how calcium, tea, coffee and vitamin C affect absorption.
6 sources
Minerals3 min read
Tea after buckwheat: how drinks affect iron absorption
Why tea and coffee with buckwheat or legumes lower iron absorption, when to drink them instead, and what helps.
6 sources
Similar foods
Data: USDA FoodData Central, record “Kiwifruit, green, raw”.