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Apple vs Kiwi: Calories Compared
Apple is lower in calories (52 vs 61 per 100g). Apple has 0.3g protein per 100g versus 1.1g in Kiwi.
Per typical serving, Apple provides 95 kcal (based on a 182g portion) versus Kiwi at 110 kcal (180g). The average adult needs around 2,000 calories per day, so apple contributes 4.7% and kiwi contributes 5.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Apple | Kiwi |
|---|---|---|
| Calories | 52 kcal | 61 kcal |
| Protein | 0.3g | 1.1g |
| Carbohydrates | 13.8g | 14.7g |
| of which Sugars | 10.4g | 9g |
| Fat | 0.2g | 0.5g |
| of which Saturates | 0g | 0g |
| Fibre | 2.4g | 3g |
| Sodium | 1mg | 3mg |
| Potassium | 107mg | 312mg |
| Calcium | 6mg | 34mg |
| Iron | 0.1mg | 0.3mg |
| Vitamin C | 4.6mg | 92.7mg |
| Vitamin A | 3µg | 4µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Kiwi has more (61kcal vs 52kcal per 100g) — a difference of 9kcal. Apple is the lower-calories option if that is your priority.
- Protein: Kiwi has more (1.1g vs 0.3g per 100g) — a difference of 0.8g. Kiwi is the stronger source of protein here.
- Carbohydrates: Kiwi has more (14.7g vs 13.8g per 100g) — a difference of 0.9g.
- Sugars: Apple has more (10.4g vs 9g per 100g) — a difference of 1.4g. Kiwi is the lower-sugars option if that is your priority.
- Fat: Kiwi has more (0.5g vs 0.2g per 100g) — a difference of 0.3g. Apple is the lower-fat option if that is your priority.
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Kiwi has more (3g vs 2.4g per 100g) — a difference of 0.6g. Kiwi is the stronger source of fibre here.
- Sodium: Kiwi has more (3mg vs 1mg per 100g) — a difference of 2mg. Apple is the lower-sodium option if that is your priority.
- Potassium: Kiwi has more (312mg vs 107mg per 100g) — a difference of 205mg. Kiwi is the stronger source of potassium here.
- Calcium: Kiwi has more (34mg vs 6mg per 100g) — a difference of 28mg. Kiwi is the stronger source of calcium here.
- Iron: Kiwi has more (0mg vs 0mg per 100g) — a difference of 0mg. Kiwi is the stronger source of iron here.
- Vitamin c: Kiwi has more (93mg vs 5mg per 100g) — a difference of 88mg. Kiwi is the stronger source of vitamin C here.
- Vitamin a: Kiwi has more (4µg vs 3µg per 100g) — a difference of 1µg. Kiwi is the stronger source of vitamin A here.
- Selenium: both foods contain the same amount (0µg per 100g).
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Apple | % DV | Kiwi | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Apple is the lower-calorie option at 52 kcal per 100g. If you need more protein, Kiwi provides more at 1.1g per 100g. For lower carbohydrates, Apple has fewer carbs at 13.8g per 100g.
Both apple and kiwi can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Apple or Kiwi?
Apple has 52 calories per 100g while Kiwi has 61 calories per 100g. Kiwi is higher in calories by 9 kcal per 100g.
Which has more protein, Apple or Kiwi?
Apple contains 0.3g of protein per 100g. Kiwi contains 1.1g of protein per 100g. Kiwi has more protein.
Is Apple healthier than Kiwi?
Apple has 52 kcal, 0.3g protein, 13.8g carbs and 0.2g fat per 100g. Kiwi has 61 kcal, 1.1g protein, 14.7g carbs and 0.5g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Apple or Kiwi?
Apple contains 2.4g of fibre per 100g, and Kiwi contains 3g per 100g. Kiwi has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Apple vs Kiwi?
A typical 1 medium apple of apple (182g) is around 95 calories. A typical 1 kiwi of kiwi (180g) is around 110 calories — a difference of 15 kcal per serving in favour of apple.
Can I substitute Apple for Kiwi in recipes?
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).