Kiwi
FruitThe green bomb of vitamin C and digestive fibre, with the digestive enzyme actinidin and a low glycemic index (52) that make it an ideal fruit for steady blood sugar and regular bowel movements.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
One kiwi after lunch or dinner supports comfortable digestion and regularity, without causing a rapid spike in blood sugar.
Best preparation methods
Eat it fresh, cut in half, with a spoon; and if you like the taste, eating a well-washed kiwi with its thin skin noticeably increases the fibre and vitamin E you get!
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (75 g) |
|---|---|---|
| Calories | 61 kcal | 45.8 kcal |
| Protein | 1.1 g | 0.8 g |
| Carbohydrate | 15 g | 11.2 g |
| Available carbohydrate | 12 g | 9 g |
| Fat | 0.5 g | 0.4 g |
| Dietary fibre | 3 g | 2.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 22 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Kiwi good for weight loss?
It can be included in moderation: it contains 3 g of fibre per 100 g, which supports fullness, and a 75 g portion gives 46 kcal.
How does Kiwi affect blood sugar?
Its glycemic index is 52 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 75 g portion has a glycemic load of 4.7 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Kiwi?
A typical 75 g portion of Kiwi provides about 46 kcal, 0.8 g protein, 11.2 g carbohydrate, 0.4 g fat and 2.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.