Kiwifruit and orange are both reached for on vitamin C grounds, though one has the stronger reputation and the other arguably the stronger numbers.
| Nutrient | Kiwifruit | Orange |
|---|---|---|
| Calories | 58 kcal | 47 kcal |
| Protein | 1.06 g ✓ | 0.94 g |
| Total Carbohydrate | 14 g | 11.75 g |
| Dietary Fiber | 3 g ✓ | 2.4 g |
| Total Sugars | 9 g ✓ | 9.35 g |
| Total Fat | 0.44 g | 0.12 g |
| Saturated Fat | 0 g ✓ | 0.02 g |
| Sodium | 5 mg | 0 mg ✓ |
Notable compounds in each
When to choose each
Kiwifruit edges ahead on nearly every number here, a little more protein and fibre, and slightly less sugar and fat, though the margins are mostly small. Orange is virtually sodium-free and remains the more iconic vitamin C fruit by reputation, even though kiwifruit is, gram for gram, at least as concentrated a source. Both are excellent low-calorie fruit choices; kiwifruit’s edible skin, yes, it’s edible, if you don’t mind the fuzz, adds a bit more fibre than most people realise.
Common questions
Is kiwifruit really as high in vitamin C as orange? Yes — gram for gram, kiwifruit is at least as concentrated a source of vitamin C as orange, and by some measurements higher, despite orange’s much stronger reputation for the nutrient.
Can you eat kiwifruit skin? Yes — kiwifruit skin is edible and adds extra fibre, though the texture puts most people off eating it whole. Rubbing off some of the fuzz first, or choosing a smoother-skinned variety, makes it easier to manage if you want the fibre benefit.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.