Calorie comparison
Kiwi vs Pomegranate
Per 100 grams, kiwi is the lighter choice by 22 calories, while pomegranate delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Kiwi | Pomegranate |
|---|---|---|
| Calories | 61 | 83 |
| Protein | 1.1 g | 1.7 g |
| Carbs | 15 g | 19 g |
| Fat | 0.5 g | 1.2 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥝 Kiwi
1 fruit (69 g)
42 cal
0.8 g protein · 10.4 g carbs · 0.3 g fat
🍎 Pomegranate
1/2 cup arils (87 g)
72 cal
1.5 g protein · 16.5 g carbs · 1 g fat
Frequently asked
Which has more calories, kiwi or pomegranate?
Per 100 g, kiwi has 61 calories and pomegranate has 83. Kiwi is lower in calories.
Which has more protein, kiwi or pomegranate?
Kiwi has 1.1 g of protein per 100 g; pomegranate has 1.7 g. Pomegranate wins on protein.
Is kiwi or pomegranate better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward kiwi — but portion size matters more than which food you pick.
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