Kiwi — calories & nutrition
By Jenny Updated
Kiwi fruit is one of the best Speed Foods you can eat on Slimming World — it is completely Free, counts towards your one-third Speed target at every meal, and packs a remarkable amount of nutrition into a small package. At around 61 calories per 100g of flesh, kiwi sits comfortably in the lower half of fruit calorie density, making it an ideal choice for filling up without overloading on energy.
Nutritionally, kiwi punches well above its weight. A single kiwi fruit provides more than 100% of your recommended daily vitamin C intake — more per gram than an orange. Kiwis are also a good source of vitamin K, folate, potassium, and dietary fibre. The fibre content is particularly notable at around 3g per 100g, which is higher than most other commonly eaten fruits and contributes to the satisfying feeling after eating them.
On Slimming World, fresh kiwi is both a Free Food and a Speed Food. This means you can eat it without counting Syns and it actively contributes to the Speed Food third of your plate that supports faster weight loss. Kiwi works brilliantly sliced on top of fat-free Greek yogurt for breakfast, added to a fruit salad, or eaten on its own as a quick snack. The skin is edible too — some people eat golden kiwis skin-on for extra fibre, though green kiwis have fuzzier skin that most people prefer to peel.
Kiwi nutrition breakdown
| Portion | Calories | Carbs (g) | Fat (g) | Protein (g) | Fibre (g) |
|---|---|---|---|---|---|
| 100g flesh | 61 | 15 | 1 | 1 | 3 |
| 1 kiwi fruit, ~75g flesh | 46 | 11 | 0 | 1 | 2 |
| 2 kiwi fruits, ~150g flesh | 92 | 22 | 1 | 2 | 5 |
How Kiwi compares
Calories per 100g
FAQs
Is kiwi a Speed Food on Slimming World?
Yes, kiwi fruit is classified as a Speed Food on Slimming World. It is both Free and Speed, which means you can eat it without counting Syns and it counts towards the one-third Speed Food target you should aim for at every meal. Kiwi's relatively low calorie density, high water content, and excellent fibre content are exactly the properties that earn Speed Food status. It sits alongside other Speed fruits like strawberries, oranges, peaches, and apples.
How many calories are in a kiwi?
A single kiwi fruit with the skin removed weighs approximately 75g and contains around 46 calories. Per 100g of flesh, kiwi provides about 61 calories. Two kiwi fruits come to roughly 92 calories. This makes kiwi one of the lower-calorie fruits available, sitting below banana at 89 calories per 100g and mango at 57 calories per 100g, while being slightly higher than strawberries at 33 calories per 100g.
Is kiwi free on Slimming World?
Yes, fresh kiwi fruit is completely Free on Slimming World. You can eat it without weighing, measuring, or counting Syns as part of your Food Optimising plan. Both green and golden kiwi varieties are Free. Frozen kiwi without added sugar is also Free. The only form of kiwi that would carry Syns is dried kiwi, which concentrates the sugar content significantly. Stick to fresh or frozen kiwi and you never need to think about the Syn cost.
What are the best Speed Food fruits on Slimming World?
The best Speed Food fruits on Slimming World include strawberries, raspberries, blueberries, oranges, satsumas, grapefruit, apples, pears, peaches, nectarines, plums, kiwi fruit, melon, and pineapple. All of these are both Free and Speed, making them ideal for filling up your Speed Food third at meals and as snacks. Bananas and grapes are notable exceptions — they are Free but not Speed because of their higher sugar and calorie density.
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