Kiwi vs Orange: which is healthier?

Per 100g, Kiwi has 65 calories, 1g protein, 2.1g fiber, and 0.6g fat, while Orange has 47 calories, 0.9g protein, 2.4g fiber, and 0.1g fat. Orange is the lower-calorie pick, and their protein content is close enough that it rarely tips the decision.

Which has more calories, Kiwi or Orange?

Per 100g, Kiwi has 65 calories and Orange has 47 calories, a difference of 18 calories. In practical terms, 1 medium kiwi (98 calories) of kiwi compares with Medium (2.6" diameter) (62 calories) of orange.

Which has more protein, Kiwi or Orange?

Kiwi leads on protein with 1g per 100g; the gap is 0.1g per 100g (Kiwi 1g vs Orange 0.9g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Kiwi or Orange?

Orange has 11.8g of carbs per 100g compared to 13.8g in Kiwi, making Orange the easier fit for low-carb or keto plans. Fiber is 2.1g vs 2.4g per 100g, which also affects net carbs.

Can I substitute Kiwi for Orange?

Often, yes. Swapping orange for kiwi shifts your meal by about 18 calories and 0.1g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Kiwi

Orange

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Kiwi vs Orange

Orange

Wins in 2 of 6 categories

Compare Kiwi and Orange calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g (USDA data), Kiwi has 65 calories vs Orange's 47. Pick Orange for fewer calories.

Sources: Kiwi (FDC 2710831) · Orange (FDC 169097)

Nutrition Comparison (per 100g)

Nutrient	Kiwi		Orange
Calories	65	vs	47
Protein	1g	vs	0.9g
Carbs	13.8g	vs	11.8g
Fat	0.6g	vs	0.1g
Fiber	2.1g	vs	2.4g
Sodium	2mg	vs	0mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Kiwi: FDC 2710831 · Orange: FDC 169097.

When to Choose Each

Choose Kiwi when:

A typical portion is 1 medium kiwi (98 calories)
Kiwi fits the dishes you already cook

See full Kiwi nutrition

Choose Orange when:

You're cutting calories (47 vs 65 per 100g)
A typical portion is Medium (2.6" diameter) (62 calories)

See full Orange nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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