A medium kiwi is around 42 calories, packing more vitamin C per gram than oranges. Two kiwis (~85 calories) cover daily vitamin C and add 4g of fiber. Eat the skin if you don't mind the texture; that's where most of the fiber lives.
Calories scale with portion. Here's how a typical kiwi serving translates in your tracker:
Balanced — kiwi sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How kiwi stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at kiwi and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreKiwi has approximately 61 calories per 100g. A typical serving — 1 medium (69g) — comes in at 42 calories.
1.1g of protein per 100g. That puts kiwi at roughly 1.8g of protein per 100 calories — a useful lens when comparing to other fruits sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Kiwi is naturally low-calorie at 61 kcal per 100g, so it's easy to fit into a deficit.