Kiwi — 61 kcal

Kiwi contains 14.7g of carbohydrates per 100g, which includes natural sugars. People with diabetes can enjoy Kiwi in moderation — a standard serving (42 kcal) is a reasonable portion. Pairing it with protein or healthy fats can slow sugar absorption.

There is no single 'best' time to eat Kiwi. It works well as a morning energy boost, a pre-workout snack 30–60 minutes before exercise, or a healthy dessert alternative after meals. The 61 kcal per 100g makes it an easy addition to any part of your day.

Kiwi is a natural source of essential vitamins and minerals. Most fruits are rich in vitamin C, potassium, and dietary fiber (3g per 100g for Kiwi). Check the full nutrition table above for the complete micronutrient profile.

Availability varies by region. In most markets Kiwi can be found year-round thanks to global supply chains, though flavor and price tend to be best during peak season. Frozen Kiwi retains most nutrients and is a reliable off-season option.

At 61 kcal per 100g, Kiwi is a nutrient-dense choice that fits well into most weight-loss plans. Its 3g of fiber per 100g helps promote satiety. Just be mindful of portion sizes — a single serving runs about 42 kcal.