Kiwifruit often gets praised for vitamin C, but it’s also a surprisingly handy source of potassium — the mineral that helps regulate fluid balance, nerve signals, and healthy muscle contractions. This calculator tells you exactly how much potassium is in the kiwi you’re about to eat, whether you track along with your MyFitnessPal log, plan a pre-run snack, or simply want to know if two kiwis make a meaningful dent in your daily potassium needs.
Use the amount box to enter grams, ounces, or whole fruit, choose between green and gold kiwi, and hit Calculate. You’ll get potassium in milligrams, its percentage of the Daily Value, and a clear breakdown of the math. It’s useful for anyone counting micronutrients, managing blood pressure with the DASH diet approach, or comparing whole foods before adding them to a meal plan.
🥝 Kiwi Potassium Calculator
Find out how much potassium is in a serving of kiwi — by weight, ounces, or whole fruit.
How It Works
Potassium is measured in milligrams (mg). This calculator converts your serving into grams, then multiplies by the amount of potassium per 100 g of kiwifruit. The values used here are typical figures from USDA FoodData Central: around 312 mg/100 g for raw green kiwi and 315 mg/100 g for gold kiwifruit. Because potassium is water-soluble and distributed through the fruit’s flesh, the amount scales almost linearly with edible weight. A bigger kiwi naturally contains more potassium than a smaller one, which is why weighing your fruit gives the most reliable result.
Formula: potassium (mg) = serving weight (g) × potassium per 100 g ÷ 100
The percentage of Daily Value is calculated against the FDA reference value of 4,700 mg potassium per day for a general adult diet. Your personal target may be higher or lower depending on age, health conditions, and medications, so use the percent as a rough guide rather than a clinical recommendation.
Step-by-Step Guide
- Enter the amount of kiwi you plan to eat in the first field.
- Select the matching unit: grams, ounces, medium kiwis, or large kiwis.
- Choose green or gold kiwi from the variety dropdown.
- Press Calculate to see milligrams of potassium, the percentage of your Daily Value, and a step-by-step breakdown.
- Use the preset shortcuts for common servings, or reset to start over.
If you weigh your kiwi with the skin on, remove the skin before weighing the edible flesh, or enter the peeled weight directly. Whole unpeeled weights can overestimate what you actually eat.
Worked Examples
Example 1: One medium green kiwi. A typical medium green kiwi weighs about 69 g. Potassium = 69 g × 312 mg/100g ÷ 100 = 215 mg. That is 4.6% of the 4,700 mg Daily Value.
Example 2: A 5 oz gold kiwi snack. First convert 5 oz to grams: 5 × 28.35 = 141.7 g. Gold kiwi contains about 315 mg/100g, so potassium = 141.7 × 315 ÷ 100 = 446 mg. That is 9.5% of the Daily Value.
Tip: Two medium green kiwis provide roughly 430 mg of potassium — similar to about half a medium banana, with far fewer calories.
Reference Data
| Portion | Approx. weight | Potassium | % DV |
|---|---|---|---|
| 100 g green kiwi | 100 g | 312 mg | 6.6% |
| 1 medium green kiwi | 69 g | 215 mg | 4.6% |
| 1 large green kiwi | 91 g | 284 mg | 6.0% |
| 1 cup sliced green kiwi | 180 g | 562 mg | 12.0% |
| 100 g gold kiwi | 100 g | 315 mg | 6.7% |
| 1 medium gold kiwi | 69 g | 217 mg | 4.6% |
These numbers are rounded from typical edible-portion values. Individual fruit size and moisture content cause natural variation, so treat them as estimates, not laboratory measurements.
Factors Affecting Accuracy
- Cultivar: Green, gold, and red-fleshed kiwifruit differ slightly in mineral content. This calculator uses green and gold figures.
- Ripeness: As fruit ripens, water content can shift, which changes the potassium concentration per gram. A weighed serving is more reliable than a visual estimate.
- Growing conditions: Soil potassium, fertilizer use, and climate influence how much potassium the plant absorbs. Values in nutrient databases are averages.
- Skin on or off: The fuzzy brown skin is edible for many people, but this calculator is based on peeled edible flesh. If you eat the skin, add a small amount of weight and fiber.
- Weighing method: Use a kitchen scale and weigh the peeled fruit directly for the closest match.
Frequently Asked Questions
Are gold kiwis much higher in potassium than green kiwis? Not meaningfully. Gold kiwi is usually around 315 mg/100g while green is around 312 mg/100g, a difference of less than 1%. Choose based on taste, vitamin C content, or price rather than potassium.
Can kiwi help meet my daily potassium target? It can contribute. Two medium kiwis offer roughly 430 mg, or about 9% of a 4,700 mg Daily Value. Pairing kiwi with potatoes, spinach, yogurt, beans, and squash makes it easier to reach the target through whole foods.
Should I calculate with peeled or unpeeled weight? Use peeled edible weight, since that is what you actually eat. If you weigh a kiwi with skin, allow about 6–10 g for the skin of a medium fruit, or better: peel it first and weigh the flesh.
For more detailed nutrient information, see the USDA FoodData Central database, which lists potassium values for hundreds of kiwifruit products and preparations.