How many calories does a kiwifruit contain?
How many do you think?
Surprisingly for such a sweet tasting snack, the kiwifruit only contains in average 80 kcal per 100 g. More precisely, Zespri SunGold kiwifruit has 79 kcal per 100 g, whilst the Zespri Green variety has 81 kcal per 100 g.
-Ongoing research suggests that eating kiwifruit could actually reduce and slow down the uptake of sugars from your food into your bloodstream
-This can help reduce feelings of tiredness and hunger between meals
How many calories are there in a serving of two kiwifruit?
Knowing the amount of calories per 100 g isn’t much use if you don’t know what an average kiwifruit weighs! Since our recommendation is to eat two kiwifruits per day, we’ll give you the average calorie values for this serving. There are around 90 kcals in two medium Zespri Green kiwifruit, and 110 kcal in two Zespri SunGold kiwifruit. This is because the yellow kiwifruit are usually bigger, and weigh a little more than the Green variety.
Taste and nutrition3,4
The calories in kiwifruit come from their natural sugars, which give both the Zespri Green and SunGold variety their delicious juicy sweetness. But that’s not all there is packed into these little bundles of goodness. Kiwifruit are bursting with 16 essential nutrients.
Healthy recipes with Zespri Green kiwifruit
Keeping calorie intake under control without sacrificing taste can sometimes be a challenge. But with a pack of kiwifruits in the fridge it becomes far easier! Their soft texture means they are easy to crush or blend, which of course means one thing: it’s smoothie time! If you are a fan of fruity drinks than you should take a look at our latest recipe, a tempting mix of kiwifruit, orange and lime that will have you licking the lid of the blender!
- Monro J: Kiwifruit – a double agent for glycaemic control and nutrient enhancement: 1st International Symposium on Kiwifruit & Health.
- Mishra S, Monro J: Kiwifruit remnants from digestion in vitro have functional attributes of potential importance to health. Food Chem 2012;135:2188-2194.
- USDA national nutrient database for standard reference (release 28) 2015. Available from: https://ndb.nal.usda.gov/ndb/ (accessed 9 January 2017).
- New Zealand Ministry of Health. New Zealand FOODfiles 2014 Version 01. Available from: www.foodcomposition.co.nz/ (accessed 10 January 2017).