Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
Banana vs Kiwi: Calories Compared
Kiwi is lower in calories (61 vs 89 per 100g). Banana has 1.1g protein per 100g versus 1.1g in Kiwi.
Per typical serving, Banana provides 105 kcal (based on a 118g portion) versus Kiwi at 110 kcal (180g). The average adult needs around 2,000 calories per day, so banana contributes 5.3% 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 | Banana | Kiwi |
|---|---|---|
| Calories | 89 kcal | 61 kcal |
| Protein | 1.1g | 1.1g |
| Carbohydrates | 22.8g | 14.7g |
| of which Sugars | 12.2g | 9g |
| Fat | 0.3g | 0.5g |
| of which Saturates | 0.1g | 0g |
| Fibre | 2.6g | 3g |
| Sodium | 1mg | 3mg |
| Potassium | 358mg | 312mg |
| Calcium | 5mg | 34mg |
| Iron | 0.3mg | 0.3mg |
| Vitamin C | 8.7mg | 92.7mg |
| Vitamin A | 3µg | 4µg |
| Selenium | 1µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Banana has more (89kcal vs 61kcal per 100g) — a difference of 28kcal. Kiwi is the lower-calories option if that is your priority.
- Protein: both foods contain the same amount (1.1g per 100g).
- Carbohydrates: Banana has more (22.8g vs 14.7g per 100g) — a difference of 8.1g.
- Sugars: Banana has more (12.2g vs 9g per 100g) — a difference of 3.2g. Kiwi is the lower-sugars option if that is your priority.
- Fat: Kiwi has more (0.5g vs 0.3g per 100g) — a difference of 0.2g. Banana is the lower-fat option if that is your priority.
- Saturated fat: Banana has more (0.1g vs 0g per 100g) — a difference of 0.1g. Kiwi is the lower-saturated fat option if that is your priority.
- Fibre: Kiwi has more (3g vs 2.6g per 100g) — a difference of 0.4g. Kiwi is the stronger source of fibre here.
- Sodium: Kiwi has more (3mg vs 1mg per 100g) — a difference of 2mg. Banana is the lower-sodium option if that is your priority.
- Potassium: Banana has more (358mg vs 312mg per 100g) — a difference of 46mg. Banana is the stronger source of potassium here.
- Calcium: Kiwi has more (34mg vs 5mg per 100g) — a difference of 29mg. Kiwi is the stronger source of calcium here.
- Iron: both foods contain the same amount (0mg per 100g).
- Vitamin c: Kiwi has more (93mg vs 9mg per 100g) — a difference of 84mg. 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: Banana has more (1µg vs 0µg per 100g) — a difference of 1µg. Banana is the stronger source of selenium here.
- Riboflavin (b2): Banana has more (0mg vs 0mg per 100g) — a difference of 0mg. Banana 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 | Banana | % 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
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
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, Banana provides more at 1.1g per 100g. For lower carbohydrates, Kiwi has fewer carbs at 14.7g per 100g.
Both banana 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, Banana or Kiwi?
Banana has 89 calories per 100g while Kiwi has 61 calories per 100g. Banana is higher in calories by 28 kcal per 100g.
Which has more protein, Banana or Kiwi?
Banana contains 1.1g of protein per 100g. Kiwi contains 1.1g of protein per 100g. Banana has more protein.
Is Banana healthier than Kiwi?
Banana has 89 kcal, 1.1g protein, 22.8g carbs and 0.3g 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, Banana or Kiwi?
Banana contains 2.6g 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 — Banana vs Kiwi?
A typical 1 medium banana of banana (118g) is around 105 calories. A typical 1 kiwi of kiwi (180g) is around 110 calories — a difference of 5 kcal per serving in favour of banana.
Can I substitute Banana 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.
Track both accurately
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Calorie Tracking Journal
Write down what you actually eat — it doubles the chance of hitting your goal.
Check Price →Last updated:
Figures per 100g from the USDA FoodData Central database (CC0 1.0).