Kiwi
Low GI
GL 4 per piece (69 g) · GL 5.8 per 100 g
- Very rich in vitamin C: about 93 mg per 100 g, more than an orange.
- About 9 g of sugar per 100 g.
Kiwi has a glycemic index of 50 (Low). One piece (69 g) adds a glycemic load of 4.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2710831 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2.3 per 100 g A vitamin C rich fruit for breakfast bowls and fruit salads, with a lower GI (40) and half the calories per 100 g.
Strawberries - GL 5 per 100 g A tangy citrus fruit rich in vitamin C, with a lower GI (43) and fewer calories per 100 g than kiwi.
Orange - GL 7 per 100 g A tangy fruit eaten with a spoon or on yogurt, with a low GI of 30 and over three times the fibre of kiwi.
Passion fruit - GL 2 per 100 g A tart fruit for yogurt, porridge or smoothies with a low GI of 25 and twice the fibre of kiwi.
Raspberries
Forms of Kiwi
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Kiwi is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 fruit | 69 g | 4 |
| 1 serving (2 fruits) | 148 g | 8.7 |
| 1 cup, sliced | 180 g | 10.5 |
Nutrition Facts (per 100g)
per 100g
| Calories | 61 kcal |
| Carbohydrates | 14.7 g |
| Sugars (Total) | 9 g |
| Natural | 9 g |
| Added | 0 g |
| Fiber | 3 g |
| Soluble | 1.2 g |
| Insoluble | 1.8 g |
| Protein | 1.1 g |
| Fat | 0.5 g |
| Saturated | 0.03 g |
| Unsaturated | 0.47 g |
| Sodium | 3 mg |
Processing Level
Why this score?
- Very rich in vitamin C: about 93 mg per 100 g, more than an orange.
- 3 g of fibre per 100 g, a lot for a fruit.
- Moderate GI of about 50 and a glycemic load of about 5 for one fruit (69 g).
- About 9 g of sugar per 100 g.
- Golden kiwi is sweeter: 12 g of sugar and only 1.4 g of fibre per 100 g.
- Contains actinidin, an enzyme that curdles milk and stops gelatine from setting unless the fruit is cooked.
Calculate the glycemic load of a meal with Kiwi
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Kiwi?
Kiwi has a glycemic index of 50 (Low). One piece (69 g) has a glycemic load of 4; per 100 g the glycemic load is 5.8.
Is Kiwi good for people with insulin resistance?
Kiwi has a low glycemic index (50), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Kiwi has the lowest glycemic load?
Kiwi has the lowest glycemic load of all forms of Kiwi in this database (5.8 per 100 g).
Check Kiwi in the Logi app, with your portion.
