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Blueberries vs Kiwi: Calories Compared
Blueberries is lower in calories (57 vs 61 per 100g). Blueberries has 0.7g protein per 100g versus 1.1g in Kiwi.
Per typical serving, Blueberries provides 84 kcal (based on a 148g portion) versus Kiwi at 110 kcal (180g). The average adult needs around 2,000 calories per day, so blueberries contributes 4.2% 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 | Blueberries | Kiwi |
|---|---|---|
| Calories | 57 kcal | 61 kcal |
| Protein | 0.7g | 1.1g |
| Carbohydrates | 14.5g | 14.7g |
| of which Sugars | 10g | 9g |
| Fat | 0.3g | 0.5g |
| of which Saturates | 0g | 0g |
| Fibre | 2.4g | 3g |
| Sodium | 1mg | 3mg |
| Potassium | 77mg | 312mg |
| Calcium | 6mg | 34mg |
| Iron | 0.3mg | 0.3mg |
| Vitamin C | 9.7mg | 92.7mg |
| Vitamin A | 3µg | 4µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Kiwi has more (61kcal vs 57kcal per 100g) — a difference of 4kcal. Blueberries is the lower-calories option if that is your priority.
- Protein: Kiwi has more (1.1g vs 0.7g per 100g) — a difference of 0.4g. Kiwi is the stronger source of protein here.
- Carbohydrates: Kiwi has more (14.7g vs 14.5g per 100g) — a difference of 0.2g.
- Sugars: Blueberries has more (10g vs 9g per 100g) — a difference of 1g. 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. Blueberries 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. Blueberries is the lower-sodium option if that is your priority.
- Potassium: Kiwi has more (312mg vs 77mg per 100g) — a difference of 235mg. 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: both foods contain the same amount (0mg per 100g).
- 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: 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 | Blueberries | % 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, Blueberries is the lower-calorie option at 57 kcal per 100g. If you need more protein, Kiwi provides more at 1.1g per 100g. For lower carbohydrates, Blueberries has fewer carbs at 14.5g per 100g.
Both blueberries 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, Blueberries or Kiwi?
Blueberries has 57 calories per 100g while Kiwi has 61 calories per 100g. Kiwi is higher in calories by 4 kcal per 100g.
Which has more protein, Blueberries or Kiwi?
Blueberries contains 0.7g of protein per 100g. Kiwi contains 1.1g of protein per 100g. Kiwi has more protein.
Is Blueberries healthier than Kiwi?
Blueberries has 57 kcal, 0.7g protein, 14.5g 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, Blueberries or Kiwi?
Blueberries 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 — Blueberries vs Kiwi?
A typical 1 cup of blueberries (148g) is around 84 calories. A typical 1 kiwi of kiwi (180g) is around 110 calories — a difference of 26 kcal per serving in favour of blueberries.
Can I substitute Blueberries 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
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).