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Gold Kiwifruit Calories
Rich in vitamin C and fiber, low-calorie tropical fruit
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Gold Kiwifruit has 61 calories. It contains 14.2 g of carbs, 1.2 g of protein, 0.4 g of fat and 2.1 g of fiber. Its 161 mg of Vitamin C covers 179% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Gold Kiwifruit Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
14.2g
· 5% DV
Protein
1.2g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 7% · Fat 6%
Gold Kiwifruit nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 14.2 g | 5% |
| Fiber | 2.1 g | 8% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Gold Kiwifruit?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 61 kcal |
| 1 slice (thin) | 25 g | 15 kcal |
| 1 slice (thick) | 40 g | 24 kcal |
| 1 piece (small) | 70 g | 43 kcal |
| 100 g | 100 g | 61 kcal |
| 1 serving (whole) | 120 g | 73 kcal |
| 1 piece (large) | 140 g | 85 kcal |
| 1 cup (chopped) | 150 g | 92 kcal |
| 1 cup (shredded) | 180 g | 110 kcal |
| 2 piece (double) | 200 g | 122 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Gold Kiwifruit
Can you eat the skin of Gold Kiwifruit?
Yes, Gold Kiwifruit skin is edible and is usually smoother and less fuzzy than green kiwifruit skin. Rinse the fruit well under running water, then bite into it or slice it; scoop out the flesh if you prefer not to eat the skin.
What is the difference between Gold Kiwifruit and green kiwifruit?
Gold Kiwifruit has golden flesh and a sweeter, less tangy taste than green kiwifruit. Its skin is typically smoother, too. Both work in fruit salads and smoothies, but gold kiwifruit gives them a milder, sweeter flavor.
How can you tell when Gold Kiwifruit is ripe?
Ripe Gold Kiwifruit yields slightly to gentle pressure and smells sweet. If it is still firm, leave it at room temperature for a few days. Avoid fruit that is mushy, leaking, or visibly damaged.
How should you store Gold Kiwifruit?
Keep firm Gold Kiwifruit at room temperature until it softens slightly, then refrigerate it to slow further ripening. Store cut pieces in a covered container in the refrigerator and eat them soon.
Can you freeze Gold Kiwifruit?
Yes, peel and slice Gold Kiwifruit before freezing it. Freeze the slices separately on a tray first, then transfer them to a sealed bag or container; thawed kiwifruit softens, so it is best in smoothies or sauces.
Why does Gold Kiwifruit taste sweeter than green kiwifruit?
Gold Kiwifruit varieties generally have a sweeter, less tart flavor than green varieties. Ripeness also affects the taste: a firm fruit can taste sharper, while one that has softened slightly is usually sweeter.
Can Gold Kiwifruit help with constipation?
Gold Kiwifruit contains fiber, which can support regular bowel movements. Its effect varies from person to person, and having it with enough fluids and other fiber-rich foods can help support healthy digestion.
Can you eat Gold Kiwifruit on an empty stomach?
Yes, most people can eat Gold Kiwifruit on an empty stomach. If its acidity or fiber bothers your stomach, have it with other food instead.
Does Gold Kiwifruit raise blood sugar?
Yes, Gold Kiwifruit contains carbohydrates and can raise blood sugar, though it also provides fiber as a whole fruit. If you have diabetes, follow your individual meal plan and ask your clinician or dietitian for advice specific to you.
Can Gold Kiwifruit cause an allergic reaction?
Yes, Gold Kiwifruit can trigger an allergy in some people, causing symptoms such as an itchy mouth, swelling, or hives. Avoid it if you have reacted to kiwifruit before; seek emergency help for trouble breathing.
Gold Kiwifruit Vitamins & Minerals
Vitamins
Vitamin C
161mg · 179% DV
Vitamin K
40µg · 33% DV
Vitamin E
1.5mg · 10% DV
Folate
31µg · 8% DV
Minerals
Copper
0.13mg · 14% DV
Potassium ⭐
315mg · 9% DV
Phosphorus
34mg · 5% DV
Magnesium
12mg · 3% DV
Sodium
3mg · 0% DV
Gold Kiwifruit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gold Kiwifruit
To burn the 61 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Gold Kiwifruit?
Gold Kiwifruit has bronze-brown skin, golden flesh and a ring of tiny black seeds. Kiwifruit originated in China, while gold-fleshed varieties were developed in New Zealand. Compared with the familiar green type, it is usually sweeter and less tangy, with soft, juicy flesh.
It works well as a snack, sliced over breakfast cereal or yogurt, or added to a fruit salad. Its vitamin C and fibre make it a nutrient-rich fruit, while it remains relatively light; 100 g provides 61 calories. Eat it peeled or cut in half and scooped with a spoon. Pair it with plain yogurt or oats for a simple breakfast.
How Nutritious Is Gold Kiwifruit?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Gold Kiwifruit Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Gold Kiwifruit Contain Allergens?
No known major allergens
Which Diets Is Gold Kiwifruit Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gold Kiwifruit Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.