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Avocado vs Kiwi: Calories Compared
Kiwi is lower in calories (61 vs 160 per 100g). Avocado has 2g protein per 100g versus 1.1g in Kiwi.
Per typical serving, Avocado provides 240 kcal (based on a 150g portion) versus Kiwi at 110 kcal (180g). The average adult needs around 2,000 calories per day, so avocado contributes 12.0% 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 | Avocado | Kiwi |
|---|---|---|
| Calories | 160 kcal | 61 kcal |
| Protein | 2g | 1.1g |
| Carbohydrates | 8.5g | 14.7g |
| of which Sugars | 0.7g | 9g |
| Fat | 14.7g | 0.5g |
| of which Saturates | 2.1g | 0g |
| Fibre | 6.7g | 3g |
| Sodium | 7mg | 3mg |
| Potassium | 485mg | 312mg |
| Calcium | 12mg | 34mg |
| Iron | 0.6mg | 0.3mg |
| Vitamin C | 10mg | 92.7mg |
| Vitamin A | 7µg | 4µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Avocado has more (160kcal vs 61kcal per 100g) — a difference of 99kcal. Kiwi is the lower-calories option if that is your priority.
- Protein: Avocado has more (2g vs 1.1g per 100g) — a difference of 0.9g. Avocado is the stronger source of protein here.
- Carbohydrates: Kiwi has more (14.7g vs 8.5g per 100g) — a difference of 6.2g.
- Sugars: Kiwi has more (9g vs 0.7g per 100g) — a difference of 8.3g. Avocado is the lower-sugars option if that is your priority.
- Fat: Avocado has more (14.7g vs 0.5g per 100g) — a difference of 14.2g. Kiwi is the lower-fat option if that is your priority.
- Saturated fat: Avocado has more (2.1g vs 0g per 100g) — a difference of 2.1g. Kiwi is the lower-saturated fat option if that is your priority.
- Fibre: Avocado has more (6.7g vs 3g per 100g) — a difference of 3.7g. Avocado is the stronger source of fibre here.
- Sodium: Avocado has more (7mg vs 3mg per 100g) — a difference of 4mg. Kiwi is the lower-sodium option if that is your priority.
- Potassium: Avocado has more (485mg vs 312mg per 100g) — a difference of 173mg. Avocado is the stronger source of potassium here.
- Calcium: Kiwi has more (34mg vs 12mg per 100g) — a difference of 22mg. Kiwi is the stronger source of calcium here.
- Iron: Avocado has more (1mg vs 0mg per 100g) — a difference of 0mg. Avocado is the stronger source of iron here.
- Vitamin c: Kiwi has more (93mg vs 10mg per 100g) — a difference of 83mg. Kiwi is the stronger source of vitamin C here.
- Vitamin a: Avocado has more (7µg vs 4µg per 100g) — a difference of 3µg. Avocado is the stronger source of vitamin A here.
- Selenium: both foods contain the same amount (0µg per 100g).
- Riboflavin (b2): Avocado has more (0mg vs 0mg per 100g) — a difference of 0mg. Avocado is the stronger source of riboflavin (B2) here.
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 | Avocado | % 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, Kiwi is the lower-calorie option at 61 kcal per 100g. If you need more protein, Avocado provides more at 2g per 100g. For lower carbohydrates, Avocado has fewer carbs at 8.5g per 100g.
Both avocado 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, Avocado or Kiwi?
Avocado has 160 calories per 100g while Kiwi has 61 calories per 100g. Avocado is higher in calories by 99 kcal per 100g.
Which has more protein, Avocado or Kiwi?
Avocado contains 2g of protein per 100g. Kiwi contains 1.1g of protein per 100g. Avocado has more protein.
Is Avocado healthier than Kiwi?
Avocado has 160 kcal, 2g protein, 8.5g carbs and 14.7g 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, Avocado or Kiwi?
Avocado contains 6.7g of fibre per 100g, and Kiwi contains 3g per 100g. Avocado has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Avocado vs Kiwi?
A typical 1 medium avocado of avocado (150g) is around 240 calories. A typical 1 kiwi of kiwi (180g) is around 110 calories — a difference of 130 kcal per serving in favour of kiwi.
Can I substitute Avocado 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).