Kiwis vs oranges

Key differences

• Neither is a meaningful source of protein: 1.9 and 2 g per 100 kcal.
• Oranges have fewer calories: 47 kcal per 100 g, versus 61 for kiwis, so the same calories come with more grams of food.
• Kiwis have more fiber: 3 g per 100 g, versus 2.4 g for oranges.

Comparison per 100 g and per serving

In bold, the value more favorable to satiety when the gap is clear. Difference: Oranges minus Kiwis. Source: USDA FDC 168153 and 169097.

Per typical serving

With typical servings, 100 g (3.5 oz) of kiwis have about 61 kcal and 1.1 g of protein, and 180 g (6.5 oz) of oranges about 85 kcal and 1.7 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Kiwis and oranges have the same estimated satiety score: 5 out of 5.

Only oranges were measured in people, in the Holt satiety index (1995): 202 versus 100 for white bread.

• 5/5Kiwis: Very low energy density; a lot of fiber per calorie; high water content.
• 5/5Oranges: Very low energy density; a lot of fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Kiwis

• If you want to add fiber: 3 g per 100 g.
• If you prefer a lighter typical serving: about 61 kcal in 100 g (3.5 oz).

Oranges

• If you want to eat more grams for the same calories: 47 kcal per 100 g.

On a GLP-1 medication

Kiwis. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Oranges. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Kiwis: every nutrient, frequently asked questions, and similar foods.
• Oranges: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• Oranges vs tangerines
• Oranges vs orange juice

See all comparisons