Is Kiwi or Orange healthier?

Both Kiwi and Orange can be part of a healthy diet. Orange has fewer calories per 100g (47 vs 65). They have similar protein content.

Which has more calories, Kiwi or Orange?

Per 100g, Kiwi has 65 calories and Orange has 47 calories. Orange is the lower-calorie option.

Can I substitute Kiwi for Orange?

Yes, Kiwi and Orange can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Kiwi

Orange

All Comparisons

Kiwi vs Orange

Orange

Wins in 4 of 6 categories

Compare Kiwi and Orange calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Kiwi has 65 calories vs Orange's 47.

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, more fiber, less fat, less sodium

When to Choose Each

Choose Kiwi when:

Calories aren't your main concern
You prefer the taste of Kiwi

See full Kiwi nutrition

Choose Orange when:

You want fewer calories
You prefer the taste of Orange

See full Orange nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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