Kiwifruit vs Longan: 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?
Longan is generally healthier
Longan comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (60 vs 61), more protein (1.3g vs 1.1g), less sodium (0mg vs 3mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Longan
60 kcal
More Protein
Longan
1.3g
More Fiber
Kiwifruit
3g
Less Sugar
Kiwifruit
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:
Kiwifruit
Longan
Diet Compatibility
Kiwifruit
Longan
When to Choose Kiwifruit
- ✓More fiber (3g vs 1.3g)
- ✓Lower in carbs (15g vs 15g)
- ✓Less sugar (6g vs 14g)
Common Uses
When to Choose Longan
- ✓Lower in calories (60 vs 61)
- ✓Higher in protein (1.3g vs 1.1g)
- ✓Lower sodium (0mg vs 3mg)
Common Uses
Kiwifruit vs Longan: Nutritional Analysis
Kiwifruit is more calorie-dense at 61 calories per 100g compared to 60 for Longan, a difference of 1 calories. On the protein front, Longan delivers more with 1.3g 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 Kiwifruit and Longan tell different nutritional stories. Kiwifruit provides 15g of carbohydrates, 0.5g of fat, and 3g of fiber per 100g, while Longan contains 15g carbs, 0.1g fat, and 1.3g fiber. The higher fiber content in Kiwifruit supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Kiwifruit contains 6g while Longan has 14g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Longan is the lower-calorie choice at 60 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Longan provides more protein (1.3g/100g), supporting muscle repair and growth.
- For sustained energy: Kiwifruit 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, Kiwifruit or Longan?
Kiwifruit has more calories with 61 kcal per 100g, compared to Longan with 60 kcal. That's a difference of 1 calories per 100g serving.
Is Kiwifruit healthier than Longan?
Based on our nutritional analysis, Longan is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Longan has 60 calories, 1.3g protein, and 1.3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Kiwifruit and Longan?
Longan has more protein with 1.3g per 100g, compared to Kiwifruit with 1.1g. Longan provides 0.2g more protein per 100g serving.
Which is better for weight loss, Kiwifruit or Longan?
For weight loss, Longan is the better choice with only 60 calories per 100g compared to 61 calories in Kiwifruit. Kiwifruit also offers 3g of fiber per 100g, which helps you feel fuller longer.
Does Kiwifruit or Longan have fewer carbs?
Kiwifruit and Longan have the same carbohydrate content at 15g per 100g.
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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.