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Fruits

Kiwi

Kiwis are 83% water, so 100 g (3.5 oz) brings only 61 kcal and 3 g of fiber.

USDA description: Kiwifruit, green

  • High in fiber
  • Low energy density

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
A lot of fiber per calorie+2
High water content+1
Sum6
Capped at 55

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
6 primary
Data
USDA FDC 168153

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Nutrition facts

Calories
61 kcal per serving
61 kcal per 100 g (3.5 oz)
Protein
1.1 g per serving
1.1 g per 100 g (3.5 oz)
Carbohydrates
14.7 g per serving
14.7 g per 100 g (3.5 oz)
of which sugars
9 g per serving
9 g per 100 g (3.5 oz)
Fiber
3 g per serving
3 g per 100 g (3.5 oz)
Fat
0.5 g per serving
0.5 g per 100 g (3.5 oz)
of which saturated
0 g per serving
0 g per 100 g (3.5 oz)
Water
83.1 g per serving
83.1 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Kiwifruit, green, raw (FDC ID 168153), accessed September 23, 2026.

A typical 100 g (3.5 oz) serving provides about 61 kcal, 1.1 g of protein, and 3 g of fiber.

The typical serving (100 g (3.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The most common green kiwifruit is the Hayward variety (Actinidia deliciosa), with fuzzy brown skin and tart green flesh; gold or yellow kiwifruit belongs to another species (Actinidia chinensis) and is sweeter. It is eaten peeled, sliced or halved and scooped out with a spoon, and is available all year. This page covers raw green kiwifruit, with 61 kcal, 3 g of fiber and 92.7 mg of vitamin C per 100 g according to USDA.

A 100 g (3.5 oz) serving provides 61 kcal, 3 g of fiber and barely 1.1 g of protein, so it is best eaten with a high-protein dairy food, as in the Greek yogurt with fruit and seeds. Constipation is one of the most common side effects of semaglutide (Wegovy) in its 68-week trials, according to its label, and this site's guide to constipation on GLP-1 medications includes kiwifruit among the high-fiber foods that may help. The 2025 nutrition advisory on GLP-1 therapy suggests increasing fiber gradually, so in the weeks after a dose increase start with one kiwifruit a day and drink fluids with it.

What the evidence says

Since 2025 the EU has authorized, for green Hayward kiwifruit, the claim "consumption of green kiwifruit contributes to normal bowel function by increasing stool frequency", only for fresh kiwifruit sold whole or only peeled or cut, with consumers told that the effect is obtained with a daily intake of 200 g of flesh, twice this page's serving (Commission Implementing Regulation (EU) 2025/1560). In a crossover trial with 184 adults in New Zealand, Italy and Japan that compared 2 green kiwifruits a day with psyllium for 4 weeks, complete spontaneous bowel movements with kiwifruit rose from baseline by 1.53 a week in people with functional constipation and by 1.73 in those with constipation-predominant irritable bowel syndrome, with only mild adverse events (American Journal of Gastroenterology, 2023). It was funded by Zespri International, New Zealand's kiwifruit marketer, which also applied for the EU claim, and it was not done in people taking GLP-1 medications.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

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.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about kiwis

How much protein does a 100 g (3.5 oz) serving of kiwis have?

100 g (3.5 oz) of kiwis has 1.1 g of protein. A typical 100 g (3.5 oz) serving has about 1.1 g of protein. That is 1.9 g of protein per 100 kcal.

How many calories are in a 100 g (3.5 oz) serving of kiwis?

100 g (3.5 oz) of kiwis has 61 kcal. A typical 100 g (3.5 oz) serving has about 61 kcal. That is a very low energy density.

How many grams of fiber are in a 100 g (3.5 oz) serving of kiwis?

100 g (3.5 oz) of kiwis has 3 g of fiber. A typical 100 g (3.5 oz) serving has about 3 g of fiber. They carry our “High in fiber” tag.

How filling are kiwis?

Very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: very low energy density; a lot of fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

Are kiwis a good choice on a GLP-1 medication?

Based on our tags, this is what matters about kiwis on a GLP-1 medication. “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. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of kiwis?

We use 100 g (3.5 oz) as a typical serving. That amount provides about 61 kcal, 1.1 g of protein, and 3 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Kiwifruit, green, raw (FDC ID 168153).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
  4. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Implementing Regulation (EU) 2025/1560 authorising a health claim for green kiwifruit and amending Regulation (EU) No 432/2012.accessed .
  5. RegulatorEFSA Journal.EFSA NDA Panel. Green kiwifruit (lat. Actinidia deliciosa var. Hayward) and maintenance of normal defecation: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA Journal. 2021;19(6):6641. doi:10.2903/j.efsa.2021.6641.accessed .
  6. Clinical trialThe American Journal of Gastroenterology.Gearry R, Fukudo S, Barbara G, et al. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort: Results of an International Multicenter Randomized Controlled Trial. Am J Gastroenterol. 2023;118(6):1058-1068. doi:10.14309/ajg.0000000000002124.accessed .