Home / friendly / beverages / juices / Is Kiwifruit Juice Keto-Friendly?

Is Kiwifruit Juice Keto-Friendly?

Kiwifruit Juice on a kitchen counter

Embarking on a ketogenic diet means scrutinizing everything you consume, including your choice of beverages.

A common question that arises for those following a keto lifestyle is, 'Is Kiwifruit Juice Keto-Friendly?' The short answer is no, due to its high net carbohydrate content.

In this guide, we will delve into the details, discussing the carbohydrate content of Kiwifruit Juice, its effects on a keto diet, and how to navigate around it.

We'll also explore a range of refreshing, low-carb alternatives that can help keep your keto journey exciting and enjoyable.So, sit back, sip on your keto-friendly drink of choice, and let's get started.


  • Kiwifruit Juice is not keto-friendly due to its high net carbohydrate content.
  • While it's rich in Vitamin C and other antioxidants, the high carb count in Kiwifruit Juice can disrupt ketosis.
  • There are keto-friendly alternatives like lemon water or unsweetened almond milk that can quench your thirst without compromising your ketosis.

Is Kiwifruit Juice Keto-Friendly?

Diving straight into the heart of the matter, the simple answer is no, Kiwifruit Juice is not keto-friendly. If you're wondering why let's take a closer look at its nutrient profile.

A 100-gram serving of Kiwifruit Juice contains roughly 12.26 grams of net carbohydrates. The term 'net carbs' refers to the total amount of carbohydrates in a food minus the fiber content. These are the carbs that are absorbed by the body, and they are the ones that matter most when you are on a keto diet.

On a ketogenic lifestyle, the aim is to limit your daily intake of net carbs to about 20 to 50 grams, depending on your individual goals. Now, if you are consuming a drink that contains around 12.26 grams of net carbs in just a 100-gram serving, you can see how quickly it could use up your carb quota for the day.

When you're following a keto lifestyle, your body relies on burning fat for energy instead of carbohydrates. Consuming high-carb foods or drinks like Kiwifruit Juice can kick your body out of this fat-burning state, known as ketosis. And that's not what we want on our keto journey.

Can Kiwifruit Juice be Incorporated into a Strict Keto Diet?

Given the high net carbohydrate content of Kiwifruit Juice, it's challenging to incorporate it into a strict keto diet without exceeding your daily carb limit. Remember, a single 100-gram serving of this juice can take up a significant portion of your daily net carb allowance, which on a keto diet, is typically between 20 to 50 grams.

One of the keys to successfully following a keto diet involves careful tracking of your daily carb intake. There are many apps and tools available that can help you log your food and beverage consumption and keep an eye on your net carbs. This practice can help you avoid food and drinks like Kiwifruit Juice that could potentially kick you out of ketosis.

If you're yearning for a refreshing fruit drink, there are other alternatives with lower carbohydrate content that you can enjoy while still maintaining your state of ketosis. It's all about making informed choices and focusing on foods and drinks that help your body stay in that fat-burning zone.

Delving into the Carbohydrate Content of Kiwifruit Juice

Let's take a deep dive into what makes Kiwifruit Juice less-than-ideal for the keto lifestyle - its carbohydrate content. A 100g serving of this fruity beverage contains roughly 12.26g of net carbs. In dietary terms, net carbs refer to the total carbohydrates in a food or drink minus the fiber content. The reason we focus on net carbs, and not total carbs, is that fiber isn't digested and absorbed by the body in the same way other carbs are. Therefore, it doesn't impact blood sugar levels or disrupt ketosis.

For our keto friends, keeping track of net carbs is vital. Consuming more than your daily net carb allowance can kick your body out of ketosis, a metabolic state where your body burns fat for energy instead of carbs.

To put this into a relatable context, imagine pouring yourself a typical serving of Kiwifruit Juice – let's say, a standard cup of 250g. This equates to approximately 30.65g of net carbs - more than half, and potentially exceeding, your daily net carb allowance if you're following a strict ketogenic diet.

What's more, this doesn't take into account any other foods you might eat during the day that also contribute to your daily net carb count. As you can see, enjoying even a single serving of Kiwifruit Juice could make it difficult to stay within your daily net carb limit on a keto diet.

Nutritional Snapshot of Kiwifruit Juice

A 100g serving of Kiwifruit Juice holds an intriguing matrix of nutrients, both macro and micro. It carries 12.26g of carbohydrates, most of which deliver the energy quotient of 47.0kcal per serving. This carbohydrate content affirms its role in energy provision, crucial for daily bodily functions.

Kiwifruit Juice is distinguished by its mineral content, with Sodium (Na) at 11.0mg and Potassium (K) at 14.0mg. Potassium, notoriously abundant in kiwifruit, assists in maintaining electrolyte balance and supports heart health.

The vitamin content is another highlight, with a significant concentration of Vitamin C, or ascorbic acid (24.7mg). Ascorbic acid acts as a potent antioxidant, protecting the body from free radicals and boosting the immune system. Alongside, Vitamin A (1.0ug) is present, known for its eye health benefits.

Interestingly, Kiwifruit Juice hosts minor trace elements, like Iron (Fe, 0.15mg), Beta-carotene (9.0ug), Cryptoxanthin, beta (1.0ug), and Lutein + zeaxanthin (25.0ug). These compounds are known for their antioxidant properties and contribution to overall wellness.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 12.26g
Sodium, Na 11.0mg
Potassium, K 14.0mg
Vitamin A 1.0ug
Vitamin C, total ascorbic acid 24.7mg
Iron, Fe 0.15mg
Beta-carotene 9.0ug
Cryptoxanthin, beta 1.0ug
Lutein + zeaxanthin 25.0ug
Calories 47.0kcal
Water 87.74g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Kiwifruit Juice' was not found in FoodData Central, so nutritional data for 'Beverages, Kiwi Strawberry Juice Drink ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Kiwifruit Juice on a Keto Diet

On a ketogenic diet, maintaining the state of ketosis is paramount. However, consuming Kiwifruit Juice can cause a challenge due to its high net carbohydrate content. When your body receives a sudden influx of carbs from sources such as Kiwifruit Juice, it can swiftly return to using carbs as the primary source of energy, kicking you out of ketosis, and halting the fat-burning process.

Despite this, it's important to note that Kiwifruit Juice isn't inherently bad. Quite the contrary, it boasts several health benefits. It's packed with Vitamin C, a potent antioxidant that strengthens the immune system, promotes skin health, and aids in the absorption of iron from your diet. Kiwifruit Juice is also known for its dietary fiber content that aids in digestion and its diverse array of other minerals and antioxidants.

However, these benefits don't negate the fact that the high net carbohydrate content of Kiwifruit Juice makes it unsuitable for a keto diet. The process of ketosis is delicate, and the saturation of carbs in Kiwifruit Juice is more likely to disrupt it than to support it.

Avoiding Kiwifruit Juice in Your Keto Meal Plan

Successfully staying in ketosis means being vigilant about your intake of high-carb food and drinks, including Kiwifruit Juice. Here are some practical tips to help you keep this carb-packed beverage out of your keto meal plan.

Firstly, read labels carefully. Kiwifruit Juice might be an ingredient in some prepackaged smoothies or fruit drinks, so always check the nutritional information. A quick glance at the carbohydrate content can help you make an informed decision.

Secondly, be cautious when dining out. Many restaurants offer fruit juices as part of their drink menu, and it can be easy to overlook the carb content in a casual dining scenario. You could consider carrying a small list of keto-friendly alternatives to guide your choices.

Craving the refreshing taste of Kiwifruit Juice? An excellent way to overcome this is by exploring other lower-carb, keto-friendly beverages. Infused water with slices of cucumber or citrus fruits, for example, is a hydrating and refreshing alternative.

Another tip is planning ahead and meal prepping, which is a critical part of any diet, including keto. By planning your meals and drinks for the day or week, you can avoid last-minute choices that might lead to consuming high-carb options like Kiwifruit Juice.

Keto-Compatible Alternatives for Kiwifruit Juice

Despite the high carb content of Kiwifruit Juice making it unsuitable for a ketogenic diet, there are numerous low-carb alternatives that can quench your thirst without knocking you out of ketosis. Let's explore a few of these options.

One popular choice among keto followers is lemon or lime water. A cup of fresh lemon juice contains about 6 grams of carbs, significantly lower than the 30.65 grams you'd get from a cup of Kiwifruit Juice. You can add a few slices of lemon or lime to your water for a refreshing and virtually carb-free beverage.

Next up is unsweetened almond milk. With less than a gram of net carbs per cup, it's a fantastic low-carb alternative to Kiwifruit Juice. Use it to create smoothies by blending with keto-friendly fruits like strawberries, which contain about 6 grams of net carbs per half a cup.

Lastly, consider infusing water with herbs like mint or basil for a flavorful and carb-free drink. You can also add slices of cucumber or a handful of berries for added flavor and minimal carbs.

Concluding Thoughts on Kiwifruit Juice and Keto

As we journey through the world of ketogenic diets, it's apparent that while Kiwifruit Juice has many health benefits—it's high in Vitamin C and full of antioxidants—it falls short in its compatibility with the keto lifestyle due to its high net carbohydrate content. The high net carb count can disrupt ketosis, a metabolic state that is central to a successful keto diet.

However, this doesn't mean you're limited in your drink choices. On the contrary, the world of keto-friendly beverages is vast and versatile. From lemon water to unsweetened almond milk, there are numerous low-carb alternatives that can quench your thirst and keep your diet on track. Not only do these alternatives offer lower carb contents, but they can also add a splash of variety to your meal plan without jeopardizing your state of ketosis.

One unique idea to further spice up your drink menu might be making your own keto-friendly smoothies. Combining low-carb fruits such as strawberries or raspberries with unsweetened almond milk, for instance, can create a tasty and refreshing beverage, providing you with a creative outlet while keeping your carbs in check.

Explore our Is It Keto Knowledge Hub.

Is Carrot Juice Keto-Friendly?
Is Mango Juice Keto-Friendly?
Is Limeade Keto-Friendly?
Is Watercress Juice Keto-Friendly?
What other juices are keto friendly?

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Unfortunately, due to its high net carbohydrate content, Kiwifruit Juice is generally not suitable for a keto diet. Consuming high-carb beverages can potentially disrupt your state of ketosis.