Fruit

How much fiber is in kiwi?

Kiwi has 2.1 g of fiber per 1 medium (69 g). That is 8% of the 28 g daily value and a moderate amount for a fruit. Per 100 g it works out to 3 g, which ranks 27 of 39 fruits in the FiberUp database. About 33% of that fiber is soluble and 67% insoluble. It would take 12 servings to reach the 25 g adequate intake for women and 19 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

2.1g

per 1 medium

per 100 g

daily value

#27of 39

fruits

Soluble vs insoluble

Soluble 0.7g 33% Insoluble 1.4g 67%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About kiwi and fiber

A medium kiwi gives 2.1 grams of fiber, and the skin, which is edible on golden kiwis, roughly doubles it. Two kiwis a day is a common regularity intervention in clinical studies.

Counts toward plant diversityLow FODMAP at this serving

How kiwi compares to other fruits

Per typical serving. The highest fruit in the database is raspberries at 8 g.

Food	Serving	Fiber	Per 100 g	% DV
Nectarine	1 medium	2.4 g	1.7 g	9%
Peach	1 medium	2.3 g	1.5 g	8%
Pineapple	1 cup chunks	2.3 g	1.4 g	8%
Kiwi	1 medium	2.1 g	3 g	8%
Dried Cranberries	1/4 cup	2 g	5 g	7%
Dried Mango	1/4 cup	2 g	5 g	7%
Grapefruit	1/2 medium	2 g	1.6 g	7%

All 39 fruits ranked by fiber

Servings to reach a daily goal

12×

servings of kiwi to reach 25 g, the adequate intake for adult women

19×

servings of kiwi to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for kiwi

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Kiwifruit (kiwi), green, peeled, raw	2.1 g	–	–
Kiwi fruit, raw	3 g	–	–
Beverages, Kiwi Strawberry Juice Drink	0 g	–	–

Frequently asked questions

How much fiber is in kiwi?

1 medium of kiwi, about 69 grams, contains 2.1 grams of dietary fiber. That is 3 grams of fiber per 100 grams and 8% of the 28 gram daily value.

Is kiwi high in fiber?

Not especially. Kiwi has 2.1 g per serving, which ranks 27 of 39 fruits in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in kiwi soluble or insoluble?

About 33% of the fiber in kiwi is soluble (0.7 g) and 67% is insoluble (1.4 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of kiwi would reach a daily fiber goal?

It would take about 12 servings to reach 25 g (the adequate intake for adult women) and 19 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.