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Kiwi vs Orange: Calories Compared
Orange is lower in calories (47 vs 61 per 100g). Kiwi has 1.1g protein per 100g versus 0.9g in Orange.
Per typical serving, Kiwi provides 110 kcal (based on a 180g portion) versus Orange at 85 kcal (180g). The average adult needs around 2,000 calories per day, so kiwi contributes 5.5% and orange contributes 4.2% 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 | Kiwi | Orange |
|---|---|---|
| Calories | 61 kcal | 47 kcal |
| Protein | 1.1g | 0.9g |
| Carbohydrates | 14.7g | 11.8g |
| of which Sugars | 9g | 9.3g |
| Fat | 0.5g | 0.1g |
| of which Saturates | 0g | 0g |
| Fibre | 3g | 2.4g |
| Sodium | 3mg | 0mg |
| Potassium | 312mg | 181mg |
| Calcium | 34mg | 40mg |
| Iron | 0.3mg | 0.1mg |
| Vitamin C | 92.7mg | 53.2mg |
| Vitamin A | 4µg | 11µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Kiwi has more (61kcal vs 47kcal per 100g) — a difference of 14kcal. Orange is the lower-calories option if that is your priority.
- Protein: Kiwi has more (1.1g vs 0.9g per 100g) — a difference of 0.2g. Kiwi is the stronger source of protein here.
- Carbohydrates: Kiwi has more (14.7g vs 11.8g per 100g) — a difference of 2.9g.
- Sugars: Orange has more (9.3g vs 9g per 100g) — a difference of 0.3g. Kiwi is the lower-sugars option if that is your priority.
- Fat: Kiwi has more (0.5g vs 0.1g per 100g) — a difference of 0.4g. Orange 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 0mg per 100g) — a difference of 3mg. Orange is the lower-sodium option if that is your priority.
- Potassium: Kiwi has more (312mg vs 181mg per 100g) — a difference of 131mg. Kiwi is the stronger source of potassium here.
- Calcium: Orange has more (40mg vs 34mg per 100g) — a difference of 6mg. Orange 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 53mg per 100g) — a difference of 40mg. Kiwi is the stronger source of vitamin C here.
- Vitamin a: Orange has more (11µg vs 4µg per 100g) — a difference of 7µg. Orange 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 | Kiwi | % DV | Orange | % 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, Orange is the lower-calorie option at 47 kcal per 100g. If you need more protein, Kiwi provides more at 1.1g per 100g. For lower carbohydrates, Orange has fewer carbs at 11.8g per 100g.
Both kiwi and orange 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, Kiwi or Orange?
Kiwi has 61 calories per 100g while Orange has 47 calories per 100g. Kiwi is higher in calories by 14 kcal per 100g.
Which has more protein, Kiwi or Orange?
Kiwi contains 1.1g of protein per 100g. Orange contains 0.9g of protein per 100g. Kiwi has more protein.
Is Kiwi healthier than Orange?
Kiwi has 61 kcal, 1.1g protein, 14.7g carbs and 0.5g fat per 100g. Orange has 47 kcal, 0.9g protein, 11.8g carbs and 0.1g 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, Kiwi or Orange?
Kiwi contains 3g of fibre per 100g, and Orange contains 2.4g per 100g. Kiwi has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Kiwi vs Orange?
A typical 1 kiwi of kiwi (180g) is around 110 calories. A typical 1 medium orange of orange (180g) is around 85 calories — a difference of 25 kcal per serving in favour of orange.
Can I substitute Kiwi for Orange 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).