Kiwi vs Oatmeal: 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?
Oatmeal is generally healthier
Oatmeal comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has more protein (17g vs 1.1g), more fiber (11g vs 3g), less sugar (0g vs 6g), less sodium (2mg vs 3mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Kiwi
61 kcal
More Protein
Oatmeal
17g
More Fiber
Oatmeal
11g
Less Sugar
Oatmeal
0g
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
Oatmeal
Diet Compatibility
Kiwi
Oatmeal
When to Choose Kiwi
- ✓Lower in calories (61 vs 389)
- ✓Lower in carbs (15g vs 66g)
Common Uses
When to Choose Oatmeal
- ✓Higher in protein (17g vs 1.1g)
- ✓More fiber (11g vs 3g)
- ✓Less sugar (0g vs 6g)
- ✓Lower sodium (2mg vs 3mg)
Common Uses
Kiwi vs Oatmeal: Nutritional Analysis
Oatmeal is more calorie-dense at 389 calories per 100g compared to 61 for Kiwi, a difference of 328 calories. On the protein front, Oatmeal delivers more with 17g 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 Oatmeal tell different nutritional stories. Kiwi provides 15g of carbohydrates, 0.5g of fat, and 3g of fiber per 100g, while Oatmeal contains 66g carbs, 7g fat, and 11g fiber. The higher fiber content in Oatmeal supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Kiwi contains 6g while Oatmeal has 0g 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: Oatmeal provides more protein (17g/100g), supporting muscle repair and growth.
- For sustained energy: Oatmeal offers more fiber (11g/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 Oatmeal?
Oatmeal has more calories with 389 kcal per 100g, compared to Kiwi with 61 kcal. That's a difference of 328 calories per 100g serving.
Is Kiwi healthier than Oatmeal?
Based on our nutritional analysis, Oatmeal is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Oatmeal has 389 calories, 17g protein, and 11g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Kiwi and Oatmeal?
Oatmeal has more protein with 17g per 100g, compared to Kiwi with 1.1g. Oatmeal provides 15.9g more protein per 100g serving.
Which is better for weight loss, Kiwi or Oatmeal?
For weight loss, Kiwi is the better choice with only 61 calories per 100g compared to 389 calories in Oatmeal. Oatmeal also offers 11g of fiber per 100g, which helps you feel fuller longer.
Does Kiwi or Oatmeal have fewer carbs?
Kiwi has fewer carbs with 15g per 100g, compared to Oatmeal with 66g. If you're following a low-carb diet, Kiwi is the better option with 51.0g 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.