When looking at the nutritional value of kiwi, calories are definitely an important thing to consider, since everything you eat contributes to generating energy. In that sense, calories may be beneficial or harmful depending on how much of them you consume.
What are Calories?
Calories are a measure of energy found in food, and they are necessary for the body to carry out tasks.
Carbohydrates are macronutrients that are rich in energy and are turned into glucose. A major reason why people see calories in a negative way is that when glucose isn't used for energy, it is stored as fat. However, calories are necessary for the body to function properly, and kiwis are a healthy choice to achieve this, always as a part of a well-balanced diet.
Kiwi Calories per Serving
Raw, green kiwi fruit is popular for its sweet, yet tart taste and its high vitamin and mineral content. Kiwi is generally considered low in calories while being rich in essential micronutrients.
100 GRAMS OF KIWI FRUIT WILL ADD AS FEW AS 61 CALORIES TO YOUR DAILY DIET.
A quick and easy fruit snack, kiwi fruit can be found as a whole, oval berry or sliced up and mixed in salads. However, as juicy and full of flavor as this exotic fruit can be, the question is: how many calories does a kiwi have? The answer is simple, a single kiwi fruit provides 42 calories per 69 grams, whereas a cup of sliced kiwi is higher at 110 calories per 180 grams.
Kiwi Calories and Daily Requirements
While many people monitor calorie intake to avoid excess, it is just as important to make sure to receive enough calories. The correct amount of calories a person should consume varies on an individual basis depending on age, gender, weight, and physical activity level.
It is recommended by the Food and Drug Administration that the average adult consume about 2,000 calories a day. This means that the total amount of calories in a kiwi can account for 2% of the daily recommended intake, whereas a cup of sliced kiwi would represent 5.5%.
Kiwi Calories vs. Other Fruits
Fruits and vegetables are great sources of nutrition, with some species being more beneficial than others. But, how many calories are in a kiwi compared to other fruits? Generally speaking, kiwi falls in the same range of calories per 100 grams as other fruits.
Similar to kiwi fruits, oranges and mangoes are both rich in vitamin C and also have a very close calorie count. Oranges have 63 calories per 100 grams, while the same amount of mangos adds up to 60 calories per 100 grams.
On the other hand, among the fruits with high calorie counts per 100 grams are bananas, with 89 calories, and passion fruit, with 97 calories. However, there are fruits with even lower calorie counts than kiwi, such as strawberries (32 kcal/100 g) and cranberries (46 kcal/100 g), although these fruits are also lower in vitamin C and E compared to kiwi.
The amount of calories in kiwi fruits not only represents a very small portion of the total intake of calories necessary for the body to function on a daily basis, but they also provide essential minerals, as well as high levels of vitamins C and E, and generous amounts of dietary fiber. For these reasons, kiwi fruits can be a great addition to a healthy diet.
- National Health Service, Understanding calories / the truth about carbs
- United States Department of Agriculture, National Nutrient Database, Kiwi, Oranges, Mangos, Bananas, Passion Fruit
- Food and Drug Administration, Guidance for Industry: A Food Labeling Guide (14. Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients)