Orange 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 more protein (1.1g vs 0.7g), more fiber (3g vs 2.4g), less sugar (6g vs 9g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Orange
47 kcal
More Protein
Kiwi
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:
Orange
Kiwi
Diet Compatibility
Orange
Kiwi
When to Choose Orange
- ✓Lower in calories (47 vs 61)
- ✓Lower in carbs (12g vs 15g)
- ✓Lower sodium (0mg vs 3mg)
Common Uses
When to Choose Kiwi
- ✓Higher in protein (1.1g vs 0.7g)
- ✓More fiber (3g vs 2.4g)
- ✓Less sugar (6g vs 9g)
Common Uses
Orange vs Kiwi: Nutritional Analysis
Kiwi is more calorie-dense at 61 calories per 100g compared to 47 for Orange, a difference of 14 calories. On the protein front, Kiwi delivers more with 1.1g per 100g versus 0.7g, 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 Orange and Kiwi tell different nutritional stories. Orange provides 12g of carbohydrates, 0.3g of fat, and 2.4g 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: Orange contains 9g while Kiwi has 6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Orange is the lower-calorie choice at 47 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Kiwi 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, Orange or Kiwi?
Kiwi has more calories with 61 kcal per 100g, compared to Orange with 47 kcal. That's a difference of 14 calories per 100g serving.
Is Orange 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 Orange and Kiwi?
Kiwi has more protein with 1.1g per 100g, compared to Orange with 0.7g. Kiwi provides 0.4g more protein per 100g serving.
Which is better for weight loss, Orange or Kiwi?
For weight loss, Orange is the better choice with only 47 calories per 100g compared to 61 calories in Kiwi. Kiwi also offers 3g of fiber per 100g, which helps you feel fuller longer.
Does Orange or Kiwi have fewer carbs?
Orange has fewer carbs with 12g per 100g, compared to Kiwi with 15g. If you're following a low-carb diet, Orange is the better option with 3.0g 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.