Banana vs Kiwi: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Kiwi is generally healthier
Kiwi comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (61 vs 89), more fiber (3g vs 2.6g), less sugar (6g vs 12g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Kiwi
61 kcal
More Protein
Banana
1.1g
More Fiber
Kiwi
3g
Less Sugar
Kiwi
6g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Banana
Kiwi
Diet Compatibility
Banana
Kiwi
When to Choose Banana
- ✓Higher in protein (1.1g vs 1.1g)
- ✓Lower sodium (1mg vs 3mg)
Common Uses
When to Choose Kiwi
- ✓Lower in calories (61 vs 89)
- ✓More fiber (3g vs 2.6g)
- ✓Lower in carbs (15g vs 23g)
- ✓Less sugar (6g vs 12g)
Common Uses
Banana vs Kiwi: Nutritional Analysis
Banana is more calorie-dense at 89 calories per 100g compared to 61 for Kiwi, a difference of 28 calories. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Banana and Kiwi tell different nutritional stories. Banana provides 23g of carbohydrates, 0.3g of fat, and 2.6g of fiber per 100g, while Kiwi contains 15g carbs, 0.5g fat, and 3g fiber. The higher fiber content in Kiwi supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Banana contains 12g while Kiwi has 6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Kiwi is the lower-calorie choice at 61 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Banana provides more protein (1.1g/100g), supporting muscle repair and growth.
- For sustained energy: Kiwi offers more fiber (3g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Banana or Kiwi?
Banana has more calories with 89 kcal per 100g, compared to Kiwi with 61 kcal. That's a difference of 28 calories per 100g serving.
Is Banana healthier than Kiwi?
Based on our nutritional analysis, Kiwi is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Kiwi has 61 calories, 1.1g protein, and 3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Banana and Kiwi?
Banana and Kiwi have the same protein content at 1.1g per 100g.
Which is better for weight loss, Banana or Kiwi?
For weight loss, Kiwi is the better choice with only 61 calories per 100g compared to 89 calories in Banana. Kiwi also offers 3g of fiber per 100g, which helps you feel fuller longer.
Does Banana or Kiwi have fewer carbs?
Kiwi has fewer carbs with 15g per 100g, compared to Banana with 23g. If you're following a low-carb diet, Kiwi is the better option with 8.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.