A single medium kiwi contains about 6.5 grams of sugar. That’s based on FDA nutrition data showing 13 grams of sugar in a standard serving of two medium kiwifruit (148 grams total). For a fruit this flavorful, that’s a relatively modest amount.
Sugar in One Kiwi vs. a Full Serving
The FDA lists kiwifruit nutrition based on a serving size of two medium fruits, which weighs about 148 grams. That two-kiwi serving contains 13 grams of sugar. Since most people eat one kiwi at a time, you’re looking at roughly 6 to 7 grams of sugar per fruit.
To put that in perspective, here’s how kiwi stacks up against other common fruits at similar serving weights:
- Kiwi (2 medium, 148 g): 13 g sugar
- Strawberries (8 medium, 147 g): 8 g sugar
- Banana (1 medium, 126 g): 19 g sugar
- Apple (1 large, 242 g): 25 g sugar
Gram for gram, kiwi falls in the middle of the fruit spectrum. It has noticeably more sugar than strawberries but significantly less than bananas or apples when you compare similar weights.
Gold Kiwi vs. Green Kiwi
If you’ve noticed that gold kiwis taste sweeter, that’s not your imagination. Gold varieties (sometimes labeled SunGold) contain more sugar and more calories than the standard green type. A cup of gold kiwi has around 110 calories, while green kiwi comes in lower on both counts. The green variety has that signature tart, tangy flavor precisely because its sugar content is lower.
So if you’re watching your sugar intake closely, green kiwi is the better pick.
What Types of Sugar Are in Kiwi
The sugar in kiwifruit isn’t just one type. It’s a mix of three: glucose makes up the largest share at about 4.5 grams per 100 grams of fruit, followed by fructose at roughly 3.5 grams, and sucrose at about 1.25 grams. Glucose and fructose are simple sugars your body absorbs quickly, while sucrose is the same compound found in table sugar.
This ratio shifts as the fruit ripens. When a kiwi is firm and unripe, much of its energy is stored as starch. As it softens on your counter, that starch breaks down into glucose and fructose, which is why a ripe kiwi tastes noticeably sweeter than a hard one. Sucrose levels stay relatively stable throughout ripening because the fruit produces new sucrose from starch at roughly the same rate it splits sucrose into simpler sugars. The practical takeaway: a very ripe, soft kiwi will taste sweeter and does contain more available sugar than one that’s still firm.
How Kiwi Affects Blood Sugar
Despite containing a moderate amount of sugar, kiwi doesn’t spike blood sugar as sharply as you might expect. Its glycemic index is about 52, which falls in the low-to-moderate range (anything under 55 is considered low GI). That means the sugar in kiwi enters your bloodstream more gradually than sugars from white bread, rice, or higher-GI fruits like watermelon.
One reason for this slower absorption is kiwi’s fiber content. A single serving packs 3 to 4 grams of dietary fiber, split roughly evenly between soluble and insoluble types. That’s an unusual balance for a fruit. Soluble fiber forms a gel-like substance during digestion that slows the rate at which sugar moves into your bloodstream. The insoluble fiber adds bulk and supports digestive health on its own. Together, they make kiwi’s sugar less impactful than the same amount of sugar from a low-fiber source like fruit juice.
For people managing diabetes, kiwi fits comfortably into standard dietary guidelines. UK nutrition guidance counts two kiwifruit as one portion of your daily fruit intake, the same category as two plums or two satsumas. That two-fruit serving, with its 13 grams of sugar and solid fiber content, is a reasonable choice for most people monitoring their blood sugar levels.