You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Kiwi fruit

Add to my diary

Kiwi fruit

Also known as: Quả kiwi · Desserts, sweets & fruit · 100 g serving · 2 min total

Good choice

Quả kiwi 100g ~61 kcal; vitamin C cao.

Lời khuyên: Ăn tươi. Không phải nước ép.

61 kcal per serving

Protein 1.1 g · Carbs 14.7 g · Fat 0.5 g · Fibre 3.0 g · Sugars 9.0 g · Sodium 3.0 mg

Where the calories come from

Where the calories come fromCalories: 7% protein, 86% carbohydrate, 7% fat. 61 kcal total.61kcal / serving
  • Protein1.14 g · 7%
  • Carbohydrate14.7 g · 86%
  • Fat0.52 g · 7%

Estimated, per 100 g serving.

Daily Value at a glance

Protein2 % % Daily Value
Fibre11 % % Daily Value
Sodium0 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy61.0 kcal3%
Protein1.1 g2%
Carbohydrate14.7 g5%
of which net carbs (carbs minus fibre)11.7 g—
of which sugars9.0 g—
of which added sugars0.0 g0%
Fat0.5 g1%
of which saturated fat0.0 g0%
Fibre3.0 g11%
Sodium3.0 mg0%
Where the calories come from
Protein 7% · Carbohydrate 96% · Fat 7% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A4.0 µg RAE0%
Vitamin C92.7 mg103%
Vitamin E1.5 mg10%
Vitamin K40.3 µg34%
Niacin (B3)0.3 mg2%
Vitamin B60.1 mg6%
Folate (B9)25.0 µg6%
Calcium34.0 mg3%
Iron0.3 mg2%
Magnesium17.0 mg4%
Phosphorus34.0 mg3%
Potassium312.0 mg7%
Zinc0.1 mg1%
Selenium0.2 µg0%
Copper0.1 mg11%
Manganese0.1 mg4%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 100 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin C: 103 %; Vitamin K: 34 %; Copper: 11 %; Vitamin E: 10 %; Potassium: 7 %; Vitamin B6: 6 %Vitamin C103 %Vitamin K34 %Copper11 %Vitamin E10 %Potassium7 %Vitamin B66 %
Health scoreHealth score 88 out of 100, rated Excellent.88/ 100
Excellent

Health score

88 / 100 · Excellent

Formula: protective index 78 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 88, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy61.0 kcal3%
Protein1.1 g2%
Carbohydrate14.7 g5%
of which net carbs (carbs minus fibre)11.7 g—
of which sugars9.0 g—
of which added sugars0.0 g0%
Fat0.5 g1%
of which saturated fat0.0 g0%
Fibre3.0 g11%
Sodium3.0 mg0%
Where the calories come from
Protein 7% · Carbohydrate 96% · Fat 7% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A4.0 µg RAE0%
Vitamin C92.7 mg103%
Vitamin E1.5 mg10%
Vitamin K40.3 µg34%
Niacin (B3)0.3 mg2%
Vitamin B60.1 mg6%
Folate (B9)25.0 µg6%
Calcium34.0 mg3%
Iron0.3 mg2%
Magnesium17.0 mg4%
Phosphorus34.0 mg3%
Potassium312.0 mg7%
Zinc0.1 mg1%
Selenium0.2 µg0%
Copper0.1 mg11%
Manganese0.1 mg4%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium

Ingredients

  • Kiwi — 100 g

How it is made

raw · Prep 2 min

Quả kiwi chín, ăn tươi. Khác nước ép kiwi, sinh tố kiwi và pavlova.

Good to know

What is good

  • Vitamin C
  • Chất xơ 3g

Watch out for

  • Đường 9g

Healthier swaps

Portion sizes

  • Piece — 100 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

61 kcal per 100 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 14 min14 min
Running (steady run, 8 MET)≈ 6 min6 min
Cycling (moderate pace, 6 MET)≈ 8 min8 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-28 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Kiwi sweet soupKiwi sweet soupDesserts, sweets & fruit201 kcalP 1g · C 36g · F 7gper 200 g servingLimit this oneKiwi ice creamKiwi ice creamDesserts, sweets & fruit163 kcalP 2g · C 25g · F 7gper 120 g servingEnjoy in moderationWatermelonWatermelonDesserts & fruit60 kcalP 1g · C 15g · F 0gper 200 g servingGood choiceCanistelCanistelDesserts, sweets & fruit60 kcalP 1g · C 15g · F 0gper 100 g servingEnjoy in moderationFresh peachFresh peachDesserts, sweets & fruit60 kcalP 1g · C 15g · F 0gper 100 g servingGood choicePlumPlumDesserts, sweets & fruit72 kcalP 1g · C 18g · F 0gper 120 g servingGood choice