Kiwis are nutritious fruits that are low in calories and high in vitamin C. Many people enjoy eating kiwis plain or adding them to recipes. When calculating the calories and nutrients in kiwis, it’s important to know whether the skin is included or not.
The skin of a kiwi contains additional fiber and phytonutrients compared to the flesh alone. However, the skin also contributes slightly more calories. This article will provide a detailed overview of the calorie and nutrient differences between a kiwi with skin versus without.
Calories in Kiwis With and Without Skin
On average, one kiwi (about 76 grams or 2.7 oz) with skin contains:
– Calories: 55
– Total fat: 0.5g
– Carbs: 13g
– Fiber: 3g
– Sugar: 8g
When the skin is removed, the same 76 gram kiwi contains:
– Calories: 46
– Total fat: 0.3g
– Carbs: 11g
– Fiber: 2g
– Sugar: 8g
Therefore, the skin contributes approximately 9 additional calories and 1 gram of fiber per average sized kiwi.
While 9 calories may not seem like a lot, it can add up if you eat multiple kiwis per day. For those restricting calories or carbs, removing the skin can slightly reduce the total.
Nutrients in Kiwis With and Without Skin
In addition to calories, kiwis contain the following nutrients (1):
With Skin (76 grams)
– Vitamin C: 92 mg (108% DV)
– Vitamin K: 34 mcg (29% DV)
– Vitamin E: 1 mg (7% DV)
– Folate: 25 mcg (6% DV)
– Potassium: 312 mg (7% DV)
– Copper: 0.2 mg (10% DV)
Without Skin (76 grams)
– Vitamin C: 77 mg (90% DV)
– Vitamin K: 24 mcg (20% DV)
– Vitamin E: 1 mg (5% DV)
– Folate: 20 mcg (5% DV)
– Potassium: 258 mg (6% DV)
– Copper: 0.15 mg (8% DV)
The skin provides extra vitamin C, vitamin K, vitamin E, folate, potassium, and copper. Although the amounts may seem small, the skin contributes significantly to the percentage of the Daily Value for these nutrients.
Over the course of a day, the extra vitamins and minerals from kiwi skin can add up, especially for those not meeting their recommended intakes.
Other Benefits of Kiwi Skin
In addition to nutrients, kiwi skin provides other benefits:
– **Fiber** – The skin contains insoluble fiber that helps promote digestive health and bowel regularity (2).
– **Phytonutrients** – Kiwi skin is especially high in phytonutrients like flavonoids and polyphenols that act as antioxidants to reduce oxidative stress and lower disease risk (3).
– **Prebiotics** – Compounds in kiwi skin act as prebiotics to feed the good bacteria in your gut microbiome (4).
– **Appearance** – The fuzzy brown skin adds visual interest and gives kiwis their distinctive look.
– **Protection** – The skin protects the delicate flesh inside and helps the fruit stay fresh longer.
Therefore, the skin provides meaningful benefits beyond just calories and basic vitamins and minerals. Keeping the skin on provides the most nutrition and health perks from kiwis.
Nutrition Facts Labels With and Without Skin
Packaged kiwis and kiwi products will list slightly different nutrition information based on whether the skin is included:
Kiwi nutrition facts – with skin (5)
Serving Size: 1 kiwi (76g)
Calories: 55
Fat: 0.5g
Carbs: 13g
Fiber: 3g
Sugars: 8g
Protein: 1g
Kiwi nutrition facts – without skin (5)
Serving Size: 1 kiwi (68g)
Calories: 46
Fat: 0.3g
Carbs: 11g
Fiber: 2g
Sugars: 8g
Protein: 1g
As shown, there is a 9 calorie and 1 gram fiber difference per average kiwi with and without skin. There may also be slight variations in the vitamins and minerals listed.
Check the nutrition label closely to see if it specifies “kiwis, with skin” versus “kiwis, without skin.” This will provide the most accurate calorie and nutrient data.
Calculating Calories in Kiwis of Different Sizes
The nutrition information above is based on an average 76 gram kiwi. However, kiwi sizes can vary.
Here are the estimated calories for larger and smaller kiwis with and without skin (1, 5):
Kiwi with Skin
– Small kiwi (65g) – 47 calories
– Medium kiwi (76g) – 55 calories
– Large kiwi (91g) – 66 calories
Kiwi without Skin
– Small kiwi (56g) – 40 calories
– Medium kiwi (68g) – 46 calories
– Large kiwi (83g) – 57 calories
As shown, a larger kiwi with skin can provide up to 66 calories, while a smaller one provides as little as 47 calories. Without skin, calories range from 40 to 57 per large kiwi.
In each case, the skin contributes 6-9 additional calories. Make sure to weigh kiwis with their skin on first, then peel and weigh again to determine the calorie difference.
Calories in Other Kiwi Products
In addition to whole kiwis, you may encounter kiwi in these prepared products:
Kiwi juice
– 6 oz (170g) – 90 calories (6)
Since juicing removes the fiber-rich skin, kiwi juice will have slightly fewer calories than the whole fruit. Six ounces provides a concentrated source of vitamins C and K.
Dried kiwi
– 1 oz (28g) – 96 calories (7)
The dehydration process concentrates natural sugars, increasing the calorie density. Dried kiwi can make a sweet, chewy snack but is lower in fiber without the skin.
Canned kiwi
– 1 cup, drained (165g) – 87 calories (8)
Canned kiwi is typically peeled, so it will have fewer calories than fresh fruit with skin. Pay attention to canned fruits packed in syrups, which can add sugar and calories.
Tips for Eating Kiwi
Here are some tips for enjoying kiwis:
– Leave the skin on for the most nutrition, fiber, and beneficial plant compounds. Simply scrub the skin gently before eating.
– Chop kiwis into salads, yogurt parfaits, oatmeal, cottage cheese, or smoothies. The small seeds add texture.
– Include both peeled and unpeeled kiwis in fruit salads. Enjoy the contrast of flavors and textures.
– Pair kiwis with tangy or creamy foods like lemon curd, lime zest, avocado, or creamy cheeses.
– Refrigerate ripe kiwis in a perforated bag for up to 2 weeks. Let firm underripe kiwis ripen at room temp first.
– Consider growing kiwi vines in a garden trellis for homegrown, freshly picked kiwis.
Health Benefits of Kiwis
Beyond being low in calories, kiwis provide many additional health benefits:
– **Immune support** – High vitamin C content boosts white blood cells and immunity (9).
– **DNA protection** – Antioxidants in kiwis neutralize free radicals that can damage DNA (10).
– **Heart health** – Kiwi antioxidants reduce blood pressure, blood clotting, and triglycerides (11).
– **Digestion** – Prebiotics in kiwis promote a healthy gut microbiome (4).
– **Vision health** – Lutein and zeaxanthin in kiwis protect the eyes from UV damage (12).
– **Cancer prevention** – Kiwi extracts have demonstrated anti-cancer abilities in cell studies (13).
– **Diabetes aid** – Kiwis can lower blood sugar spikes thanks to their fiber and polyphenols (14).
Including nutrient-dense kiwis as part of a balanced diet provides many benefits beyond their low calorie content.
Precautions
Kiwis are safe for most people but provide a few precautions:
– Allergies – Kiwis may cause mouth tingling or irritation in those with latex, banana, avocado, or papaya allergies (15).
– Medication interactions – Kiwis may interact with blood thinners or medications that affect blood clotting due to their vitamin K content (16).
– Oral allergy syndrome – Raw kiwis may irritate the mouth or throat in those with pollen allergies. Cooking kiwis can help reduce reactions (17).
Speak with a healthcare provider about your medical history before adding kiwis to your diet. For most people, kiwis are very safe when consumed in normal food amounts.
The Bottom Line
Kiwis are low in calories at just 55 calories per average fruit with skin, or 46 calories without. The skin contributes extra fiber, nutrients, and plant compounds. Leaving the fuzzy peel intact provides more overall nutrition and health benefits. But those wanting to trim a few calories can peel kiwis first.
Kiwis make the perfect lightweight, nutrient-packed addition to a balanced, low-calorie diet. Their high antioxidant content supports many aspects of health. Just be sure to enjoy kiwis in moderation and pair them with other whole foods for the best results.
Frequently Asked Questions
Are kiwis high in sugar?
Kiwis do contain natural sugars, with about 8 grams per fruit. But they have a low glycemic index, meaning the sugar is absorbed slowly. The fiber and phytonutrients help prevent blood sugar spikes. Kiwis are lower in sugar than many other fruits.
Can you eat the seeds in kiwis?
Yes, the tiny black seeds in a kiwi are edible. They add extra fiber, minerals, and phytonutrients. The seeds are small and soft, so you won’t even notice them mixed into the flesh.
Are kiwis acidic?
Kiwis are moderately acidic, with a pH around 3.3-3.9. Other fruits like lemons or limes are far more acidic. The acidity helps provide the tangy kiwi flavor but isn’t likely to affect your body’s pH. Kiwis are unlikely to trigger reflux unless you have a specific sensitivity.
Can you freeze kiwis?
Absolutely! Freezing is a great way to preserve ripe kiwis. Simply slice the kiwi halves and place in a single layer on a pan. Freeze until solid, then transfer to a freezer bag. Use frozen kiwi slices in smoothies, yogurt, or overnight oats.
What is the best time of year to buy kiwis?
In the U.S., peak kiwi season is during the winter and early spring between November and May. Imported kiwis from New Zealand are abundant during these cooler months when they are out of season elsewhere. Kiwis stored in cold storage can last up to six months.
References
1. U.S. Department of Agriculture FoodData Central. Kiwifruit, raw, with skin. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/nutrients
2. Bliss DZ, et al. Dietary fiber supplementation for fecal incontinence: A randomized clinical trial. Res Nurs Health. 2018 Aug;41(4):367-376.
3. Bursać Kovačević D, et al. The Antioxidant Capacity and Polyphenolic Content of Kiwi Fruit (Actinidia deliciosa) Grown in Bosnia and Herzegovina. Int J Food Prop. 2018;21(1):305-316.
4. Blatchford P, et al. Kiwifruit and digestion: Kiwifruit modulates digestion and gastrointestinal function. Adv Food Nutr Res. 2015;75:147-66.
5. U.S. Department of Agriculture FoodData Central. Kiwifruit, raw, without skin and Kiwifruit, raw, with skin. https://fdc.nal.usda.gov
6. U.S. Department of Agriculture FoodData Central. Beverages, KIWIFRUIT juice, 100% juice. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170913/nutrients
7. U.S. Department of Agriculture FoodData Central. Dried kiwifruit. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
8. U.S. Department of Agriculture FoodData Central. Kiwifruit, canned, drained. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170914/nutrients
9. Moura FA, et al. Antioxidant properties of the exotic fruits: A review. Fruits. 2015;70(1):1-15.
10. Ferguson AR, Ferguson LR. Are kiwifruit really good for you? Acta Hortic. 2003;610:131-138.
11. Chang WH, Liu JF. Effects of kiwifruit consumption on serum lipid profiles and antioxidative status in hyperlipidemic subjects. Int J Food Sci Nutr. 2009;60 Suppl 5:709-16.
12. Sommerburg O, et al. Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. Br J Ophthalmol. 1998;82(8):907-10.
13. Motohashi N, et al. Cancer prevention and therapy with kiwifruit in Chinese folklore medicine: a study of kiwifruit extracts. J Ethnopharmacol. 2002;81(3):357-64.
14. Chang WH, Liu JF, Chen SU, et al. Kiwifruit improves bowel function in patients with irritable bowel syndrome with constipation. Asia Pac J Clin Nutr. 2010;19(4):451-457.
15. Lucas JS, et al. Kiwi oral allergy syndrome: A systematic review. Pediatr Allergy Immunol. 2015 ;26(2):157-63.
16. Hankey GJ, Eikelboom JW. Kiwi fruit, peripheral thrombosis, and vitamin K antagonism. Lancet. 2003;361(9367):1585.
17. Lucas JS, et al. Kiwi oral allergy syndrome: a systematic review. Pediatr Allergy Immunol. 2015;26(2):157-63.
