Kiwi is a low-fat fruit, but if you're tracking macros, planning a diet, or checking nutrition labels, knowing exactly how much fat is in your portion still matters. This calculator converts any serving of green or gold kiwi into a per-100g equivalent and reports total fat, calories from fat, and daily value percentage.
Standard green kiwi contains about 0.52g of fat per 100g of edible flesh, while gold varieties such as SunGold come in at around 0.30g per 100g. Enter your portion in grams, whole fruits, or cups — the tool handles the conversion automatically.
Whether you're meal-prepping, counting calories, or simply comparing fruit nutrition, this calculator gives you a fast, practical answer. Use the quick-fill buttons for common serving sizes or type in any custom amount.
🧮 Kiwi Fat Per 100g Calculator
Estimate total fat, calories from fat, and daily value for any serving of green or gold kiwi.
Step-by-Step Guide
Using the calculator takes only a few seconds, but a little preparation makes your result more accurate. Start by deciding whether your kiwi is a green variety (the fuzzy brown Hayward type found in most supermarkets) or a gold variety (SunGold, with smooth skin and yellow flesh). The fat-per-100g value differs slightly between the two, so the correct selection is the first step.
Next, enter the amount you plan to eat. If you have a kitchen scale, choosing 'grams' and weighing the peeled flesh is the most reliable method. If you do not have a scale, the calculator assumes a medium whole fruit weighs about 69 g and a cup of sliced kiwi weighs about 180 g. Pick the unit that matches your portion, then press 'Calculate fat.' The result area will show your total fat in grams, the number of calories coming from fat, and the fat contribution toward the FDA's 78 g daily reference value.
Formula Explained
The calculator uses the standard nutrition-label convention of expressing fat per 100 g of edible portion. Once the portion size is known, the calculation is a straightforward proportion:
Total fat = (portion weight in grams ÷ 100) × fat per 100 g
For example, if green kiwi has 0.52 g fat per 100 g, then a 150 g serving has (150 ÷ 100) × 0.52 = 0.78 g fat. To translate fat into calories, multiply by 9, because each gram of fat supplies about 9 kcal. The same 0.78 g of fat therefore provides roughly 7.0 kcal from fat.
The daily-value percentage shown in the results is calculated against the reference amount of 78 g of total fat per day used on Nutrition Facts labels. If your personal fat target is different, you can divide the estimated fat by your own reference number instead.
Sample Results
Example 1: 150 g green kiwi → 0.78 g fat, about 7.0 kcal from fat, 1.0% DV.
Example 2: 2 whole gold kiwis (2 × 69 g = 138 g) → (138 ÷ 100) × 0.30 = 0.41 g fat, about 3.7 kcal from fat, 0.5% DV.
Example 3: 1 cup sliced green kiwi (180 g) → (180 ÷ 100) × 0.52 = 0.94 g fat, about 8.4 kcal from fat, 1.2% DV.
Notice how small these numbers are. Even a generous bowl of kiwi rarely pushes daily fat intake meaningfully, which makes kiwi an excellent choice when you want a sweet, hydrating snack without adding significant fat to your day.
Standard Fat Reference Values
The table below summarizes average fat content for the two common kiwi types. Actual values vary with variety, ripeness, growing conditions, and whether the skin is eaten.
| Kiwi type | Fat per 100 g | Fat per medium fruit (69 g) | Fat per cup sliced (180 g) |
|---|---|---|---|
| Green / Hayward | 0.52 g | 0.36 g | 0.94 g |
| Gold / SunGold | 0.30 g | 0.21 g | 0.54 g |
These figures refer to the edible flesh including the seeds. If you eat the skin, your actual fat intake will be slightly higher, but still low enough to remain a minor part of your daily total.
Practical Tips for Fat and Macro Tracking
Kiwi is naturally a low-fat food, but careful tracking still helps when you follow a structured meal plan. Here are a few practices worth keeping in mind:
- Weigh kiwi flesh after peeling, not before. The skin and stem add weight that is not included in standard nutrition database values.
- Be consistent with your database. A nutrition app that says one 'medium kiwi' equals 75 g will produce slightly different fat and calorie estimates than one using 69 g. Use the same source whenever possible.
- Remember that dried kiwi is not comparable to fresh kiwi. Removing water concentrates all nutrients, so 100 g of dried kiwi can contain many times more fat, sugar, and calories than 100 g of fresh fruit.
- If you are on a low-carb or ketogenic plan, the fat in kiwi is only a minor concern; the natural sugars are more relevant. The avocado net carbs calculator can help with tracking carbs in other fruits and vegetables.
Frequently Asked Questions
Is kiwi high in fat? No. Kiwi is among the lowest-fat fruits. A whole medium green kiwi contains only about 0.36 g of fat. For comparison, a typical avocado contains many grams of fat, so kiwi is a better choice if you are trying to limit dietary fat while increasing fruit intake.
Do green and gold kiwi have the same nutrition? Not exactly. Gold varieties are usually slightly lower in fat and higher in vitamin C, while green kiwi often contains a little more fiber and folate. Both are nutrient-dense and low in fat, so choices can be based on taste and micronutrient goals rather than fat content.
Can this calculator be used for frozen or dried kiwi? The values in the calculator are for fresh raw edible flesh. Frozen kiwi usually has a similar fat content before any added syrup, but dried kiwi is very different — always check the package label if it exists.
Where do the fat values come from? The figures are based on typical values reported by USDA FoodData Central and commercial gold-kiwi nutrition information. The daily-value reference is from the FDA Nutrition Facts label. For more fruit-by-fruit comparisons, see the pineapple fat per 100 g calculator.