FYI: Added sugar and nutrient density. a 12 oz can of soda contains about 140 kcal from sugar but almost no other nutrients. To contrast, three medium kiwi also provide about 140 kcal, along with plenty of other nutrients, including vitamin C, folate and calcium. Two medium kiwi fruits have 4 grams of fiber. Kiwi along with papaya and apricot – outranked bananas and oranges as the top low-sodium, high potassium food. So reach for the unprocessed kiwis for a nutrient dense snack.