Are Kiwis a Good Source Of Fiber? (Explained)

Disclosure: As Amazon Associates we earn from qualifying purchases. When you buy through links on our site, we may earn an affiliate commission at no additional cost to you.

Are Kiwis a Good Source Of Fiber

So, you want to know if kiwis are a good source of fiber? Good thing you’re here since we have the information you’re looking for.

  • In this post, we will discuss kiwis as a source of fiber. First, we will talk about their fiber content as well as their number of calories.
  • In the second part, we will compare them to other similar foods based on their fiber content.
  • Finally, in the last part, we will provide you with the fiber count in kiwis in various quantities.

Read on to learn all of this info!

Quick Answer: Are kiwis a good source of fiber? One kiwi has 2.1 grams of fiber and 42.1 calories. This means that you’ll be getting 5 grams of fiber for every 100 calories of kiwi you eat, making kiwis a pretty good source of fiber.

They are not the best and there are definitely foods that have higher fiber content, but kiwis will definitely give you a nice fiber boost. 

Not many fruits are better than kiwis when it comes to fiber, actually. Only berries will provide you with more, meaning kiwis are a great pick when you’re in the mood for some fruit.

This amount of fiber is still not enough to make kiwis your main fiber source. That is unless you plan on eating a ton of them!

For some context, we should be eating around 30 grams of fiber every day. You would need to eat around 14 kiwis to reach that amount. This is 600 calories worth of kiwis, and it is not something we’d recommend doing.

Try to combine kiwis with other foods that are rich in fiber in your diet, and you will achieve the best results. Now, let’s compare kiwis to other similar foods.

Comparing Fiber In Kiwis To Similar Foods

Now that you know that a kiwi has 2.1 grams of fiber and 42.1 calories (5 grams of fiber per 100 calories)

  • Dates have 3 grams of fiber and 204 calories per cup. They are a significantly worse source of fiber than kiwis, offering 3 times less fiber. (1.5 grams of fiber per 100 calories)
  • 1 cup of strawberries contains 3 grams of fiber and 48.6 calories. Strawberries are slightly better than kiwis when it comes to fiber, but not by much. (6.17 grams of fiber per 100 calories)
  • Blackberries have 8 grams of fiber and 63 calories per cup. In the world of fruits, you’d have a hard time finding a better fiber source than blackberries, which means they are better than kiwis as well. (12.7 grams of fiber per 100 calories)
  • One medium-sized apple has 4.4g of fiber, while also containing around 95 calories. Apples are similar to kiwis, fiber-wise, but a bit worse after all. (4.63 grams of fiber per 100 calories)
  • A banana has 3g of fiber and 110 calories. Bananas are a worse source of fiber than kiwis, with kiwis offering almost double the fiber. (2.73 grams of fiber per 100 calories)
  • A medium-sized pear has 5.6g of fiber and 101 calories. Pears are also a good source of fiber that is similar to kiwis, but just a tiny bit better.. (5.6 grams of fiber per 100 calories)

How Much Fiber Kiwis Contain By Quantity

  • 1 kiwi has 2.1 grams of fiber and 42.1 calories.
  • Kiwis have 3 grams of fiber and 61 calories per 100 grams.
  • Kiwis have 0.9 grams of fiber and 17.3 calories per oz.

Wrap Up

Kiwis are a good source of fiber, but nothing more than that. They aren’t exceptional but will give you a decent boost towards reaching your fiber goals. With 5 grams of fiber for every 100 calories, you won’t find a better source of fiber among fruits easily, that’s for sure. This means they are a good pick for fruit enthusiasts looking to add more fiber to their diet.

Leave a Comment