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Kiwi

Kiwi

EverydayFresh

Kiwi is a small oval fruit known for its fuzzy brown exterior and vibrant green flesh studded with tiny black seeds. This nutrient-dense fruit contains more vitamin C than an orange of equal size and provides actinidin, a natural enzyme that aids in protein digestion. While many people peel kiwis, the fuzzy skin is entirely edible and adds additional fiber and nutrients to this sweet-tart fruit.

Macro Impact

A 1 fruit serving contains 45 calories, 1g protein, 10g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 45 calories?
Walking3.5 mph, moderate pace
10 min
YogaModerate effort, gentle pace
8 min
SwimmingModerate effort, freestyle
6 min
Biking12-14 mph, moderate effort
5 min
StairsStair climbing, moderate pace
5 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size1 fruit (76 g)
Amount per serving
Calories45
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate10g
4%
Dietary Fiber2g
8%
Total Sugars7g
Includes Added Sugars0g
0%
Protein0.8g
Vitamin D0mcg
0%
Calcium24mg
2%
Iron0.2mg
1%
Potassium228mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
10 / 275 g
4%
Fiber
2 / 28 g
8%
Sugars
7 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
1 / 30 mcg
3%
Cobalamin, B12
0 / 2 mcg
0%
Folate
20 / 400 mcg
5%
Vitamin A
5 / 800 mcg
1%
Vitamin C
64 / 83 mg
77%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
18 / 105 mcg
17%
Minerals
Calcium
24 / 1k mg
2%
Copper
0 / 1 mg
12%
Iron
0 / 13 mg
1%
Magnesium
12 / 370 mg
3%
Manganese
0 / 2 mg
4%
Phosphorous
24 / 700 mg
3%
Potassium
228 / 3k mg
8%
Selenium
0 / 55 mcg
1%
Sodium
2 / 2.3k mg
0%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
1 / 45 mcg
1%
Iodine
4 / 150 mcg
3%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
64 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Kiwifruit (kiwi), green, peeled, raw. USDA Foundational Foods. FDC ID 2710831.
  2. 2.Kiwifruit, green, raw. USDA Standard Reference, Legacy. Food ID 168153.
  3. 3.Kiwi fruit, raw. Canadian Nutrient File. Food ID 1585.
  4. 4.Kiwi fruit, raw. Frida. Public Food Key 1858.
  5. 5.Kiwifruit, green (hayward), peeled, raw. Australian Nutrient Database. Public Food Key F004816.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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