Kiwi vs Milk: 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?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Kiwi has 61 calories while Milk has 61 calories per 100g.
Quick Summary
Fewer Calories
Kiwi
61 kcal
More Protein
Milk
3.2g
More Fiber
Kiwi
3g
Less Sugar
Milk
4.8g
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:
Kiwi
Milk
Diet Compatibility
Kiwi
Milk
When to Choose Kiwi
- ✓Lower in calories (61 vs 61)
- ✓More fiber (3g vs 0g)
- ✓Lower sodium (3mg vs 44mg)
Common Uses
When to Choose Milk
- ✓Higher in protein (3.2g vs 1.1g)
- ✓Lower in carbs (4.8g vs 15g)
- ✓Less sugar (4.8g vs 6g)
Common Uses
Kiwi vs Milk: Nutritional Analysis
Both foods contain 61 calories per 100g, making them equivalent from a calorie standpoint. On the protein front, Milk delivers more with 3.2g per 100g versus 1.1g, which matters for muscle maintenance, satiety, and overall metabolic health. 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 Kiwi and Milk tell different nutritional stories. Kiwi provides 15g of carbohydrates, 0.5g of fat, and 3g of fiber per 100g, while Milk contains 4.8g carbs, 3.3g fat, and 0g 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: Kiwi contains 6g while Milk has 4.8g 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: Milk provides more protein (3.2g/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, Kiwi or Milk?
Kiwi and Milk have the same calories at 61 kcal per 100g.
Is Kiwi healthier than Milk?
Kiwi and Milk have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Kiwi and Milk?
Milk has more protein with 3.2g per 100g, compared to Kiwi with 1.1g. Milk provides 2.1g more protein per 100g serving.
Which is better for weight loss, Kiwi or Milk?
For weight loss, Milk is the better choice with only 61 calories per 100g compared to 61 calories in Kiwi. Kiwi also offers 3g of fiber per 100g, which helps you feel fuller longer.
Does Kiwi or Milk have fewer carbs?
Milk has fewer carbs with 4.8g per 100g, compared to Kiwi with 15g. If you're following a low-carb diet, Milk is the better option with 10.2g 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.