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Kiwi (with skin) Calories
Vitamin C, fiber, antioxidant
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Kiwi (with skin) (80 g) has 49 calories. That works out to 61 calories per 100 g. It contains 11.8 g of carbs, 1 g of protein, 0.5 g of fat and 3 g of fiber. Its 74.2 mg of Vitamin C covers 82% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
What is Kiwi (with skin)?
Kiwi with skin is the familiar green or golden-fleshed fruit eaten with its thin, fuzzy brown peel. Kiwifruit originated in China and is now grown in many regions, including New Zealand. The peel is edible: rinse it well, then bite into the fruit or slice it whole if you enjoy a little extra texture.
Its juicy flesh balances sweetness with a bright tang, while the skin tastes slightly sharper. It works as a breakfast fruit, a quick snack, or a fresh addition to yoghurt, porridge and fruit salads. Kiwi with skin provides fibre and vitamin C, with relatively few calories. If the fuzz feels distracting, rub the washed fruit gently with a clean towel before eating.
Kiwi (with skin) Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
14.7g
· 5% DV
Protein
1.2g
· 2% DV
Fat
0.6g
· 1% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 7% · Fat 8%
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Kiwi (with skin) Vitamins & Minerals
Vitamins
Vitamin C
92.7mg · 103% DV
Vitamin K
41µg · 34% DV
Vitamin E
1.5mg · 10% DV
Folate
25µg · 6% DV
Minerals
Potassium ⭐
312mg · 9% DV
Phosphorus
34mg · 5% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Kiwi (with skin)?
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.
Kiwi (with skin) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kiwi (with skin)
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.
Is Kiwi (with skin) 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 Kiwi (with skin) Contain Allergens?
No known major allergens
Which Diets Is Kiwi (with skin) 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
Kiwi (with skin) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Compare Kiwi (with skin)
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Frequently Asked Questions About Kiwi (with skin)
Can you eat kiwi skin?
Yes, kiwi skin is edible, and eating the fruit unpeeled adds texture and fiber. The fuzzy surface can feel unpleasant, so rinse the kiwi well and rub it gently under running water before biting or slicing it.
How do you eat kiwi with the skin on?
Wash the kiwi, then slice it into rounds or wedges and eat the pieces with the skin attached. The peel can be noticeable when eaten plain; adding skin-on slices to a fruit salad or smoothie makes its texture less prominent.
How do you ripen a hard kiwi?
Leave a hard kiwi at room temperature until it gives slightly when pressed. To speed things up, place it in a paper bag with an apple or banana; check it regularly so it does not become overly soft.
How can you tell when a kiwi is ripe?
A ripe kiwi gives slightly to gentle pressure but should not feel mushy or leak juice. If it is still firm, let it sit at room temperature for longer; a very soft or damaged fruit may be past its best.
How should you store kiwi?
Keep firm kiwis at room temperature away from direct sunlight, and refrigerate them once ripe to slow further softening. Store cut kiwi in a covered container in the refrigerator and eat it soon; discard fruit that smells or looks off.
Can you freeze kiwi with the skin on?
Yes. Wash and slice the kiwi before freezing it in a single layer, then transfer the frozen pieces to a sealed container. Freezing softens the fruit, so thawed kiwi works better in smoothies than as a fresh-textured snack.
Why does kiwi make your mouth tingle?
Kiwi can cause mild mouth tingling because of its actinidin enzyme and natural acidity. Stop eating it if the sensation is uncomfortable; swelling of the lips or throat, hives, or trouble breathing can signal a serious allergic reaction and needs urgent help.
Does kiwi help with constipation?
Kiwi can help support regular bowel movements because it provides fiber. Eat it as part of a fiber-containing diet and drink enough fluids; persistent constipation should not be managed by relying on kiwi alone.
Can you eat kiwi before bed?
Yes, eating kiwi before bed is generally fine and does not have to disrupt sleep. Its acidity may bother you if you get reflux, so avoid having it close to bedtime if it triggers your symptoms.
Can kiwi be eaten during pregnancy?
Yes, kiwi can be eaten during pregnancy; wash the skin thoroughly under running water before eating it with the peel. If kiwi has caused you an allergic reaction before, avoid it and ask your healthcare professional about safe alternatives.
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Nutrition data compiled from USDA FoodData Central and scientific sources.