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Is Kiwifruit Keto-Friendly?

Kiwifriut on a kitchen counter

The question of whether kiwifruit fits into a keto-friendly diet is a nuanced one.

The vibrant, sweet, and tangy kiwifruit is undoubtedly a nutritious powerhouse with an appealing flavor profile.

However, when it comes to the strict low-carb guidelines of a ketogenic diet, things aren't quite as simple.

Our comprehensive exploration into kiwifruit in relation to the keto diet shines a light on the carbohydrate content of kiwifruit, its health implications on a keto diet, ways to avoid it in your meal plan, and feasible low-carb alternatives.

Read on to discover the intricate dance between your beloved kiwifruit and the world of keto.


  • Kiwifruit? A nutrient-rich choice, but not keto-friendly due to high net carb content.
  • Consuming kiwifruit on a keto diet can disrupt the state of ketosis, impeding the body's ability to burn fat for fuel.
  • For those enduring kiwifruit cravings, there are keto-amiable alternatives like berries and avocados.

Is Kiwifruit Keto-Friendly?

To lay it out plainly, kiwifruit is generally not considered keto-friendly. Let's delve into the reason why.

When adhering to a ketogenic diet, the first thing we need to glance at is the net carb content. Net carbs are simply total carbs minus dietary fiber, and they give us the quantity of carbs that your body can actually digest and convert into glucose. The whole essence of a keto diet revolves around low net carb intake, typically between 20 to 50 grams per day. The objective? To put your body into a metabolic state known as ketosis, where it begins to burn fat for fuel instead of carbohydrates.

Let's look at these numbers in the context of kiwifruit. According to the USDA National Nutrient Database, 100 grams of kiwifruit contains approximately 14.66g of carbs, out of which 3g is dietary fiber. Therefore, the net carb count stands at 11.66g per 100g of kiwifruit.

Just for perspective, if you consume 200g of kiwifruit (roughly two medium-sized ones), you would be ingesting more than 22g of net carbs, which is above or close to the entire daily allowance for strict adherents of the keto diet. Even if you were to consume just one kiwifruit, say 100g, it would already eat up a substantial portion of your carb limit, leaving little room for any other sources of nutrition.

Thus, in terms of nutrient composition, kiwifruit has a high amount of net carbs which doesn't make it compatible with the keto diet. It's quite the paradox indeed, given how the kiwifruit is packed with a lot of other beneficial nutrients.

Just remember, while it has a high carb content, this doesn't mean kiwifruit is unhealthy, far from it. It's all about the context of your diet. Consumption of kiwifruit can potentially hinder ketosis, which is the cornerstone of a ketogenic diet.

Can Kiwifruit be Incorporated into a Strict Keto Diet?

Given its high net carbohydrate content, incorporating kiwifruit into a strict ketogenic diet poses challenges. It's important to keep in mind that maintaining a state of ketosis is central to the effectiveness of a ketogenic diet. Consuming foods like kiwifruit, which carry a relatively high carbohydrate load, can disrupt your body's delicate ketogenic balance and take you out of ketosis.

When adhering to a strict keto diet, it's crucial to track your net carb intake precisely. Several tools and apps can help with this, such as food journals or smartphone applications that allow you to log in and track your daily nutrient intake. Additionally, many people find it helpful to plan their meals ahead. By doing so, you can ensure that you're consuming the right amount of carbs each day, and avoid foods that unexpectedly tip you over your limit, like kiwifruit.

Therefore, as mouthwatering as kiwifruit may be, if you're following a strict keto diet, it's best served in your memory rather than on your plate. You might be able to include very small quantities of kiwifruit as a rare treat if you've had an especially low-carb day, but the margin for errors is slim and requires meticulous calculation.

Remember, as someone following a strict ketogenic diet, it is essential that each morsel you consume is in alignment with your diet's carb limits; something kiwifruit, unfortunately, does not suit particularly well.

Delving into the Carbohydrate Content of Kiwifruit

To fully understand why kiwifruit presents a challenge for those on a ketogenic diet, it's crucial to delve deeper into its carbohydrate profile. Carbohydrates exist in several forms in fruits, such as sugars, starches, and fiber. However, not all carbs are equal when it comes to dietary effects, particularly for a ketogenic diet, which is why the concept of net carbs is pivotal.

Net carbs are a measure of the carbs that are fully digested and absorbed by your body. You calculate net carbs by subtracting the fiber content (which the body can't digest) from the total carb content.

Now, let's apply these principles to kiwifruit.

According to the USDA National Nutrient Database, a 100 grams serving of Kiwifruit has a total carbohydrate content of 14.66 grams. Out of this, 3 grams is dietary fiber, which doesn't contribute to the net carb count. The remaining 11.66 grams, therefore, represent the net carbs that your body will digest and convert into energy.

To put this in everyday terms, let’s consider the common scenario of eating two medium-sized kiwis, which approximately weigh 200 grams. This means you'd consume over 23 grams of net carbs, significantly reducing room for other carb-containing foods throughout the day if you aim to stay within the keto guidelines of 20-50 grams of net carbs.

As such, it's apparent that kiwifruit's carbohydrate content, particularly its net carbs, can present a challenge for maintaining ketosis, a crucial aspect of a successful ketogenic diet. While a kiwi is indeed beneficial in many other respects, in the context of a keto diet, the focus leans heavily toward its net carb content, which unfortunately sits on the higher side.

Nutritional Snapshot of Kiwifruit

Kiwifruit, despite its small size, boasts a rich diversity of nutrients. For every 100g of the fruit, it only contains a mere 58.0kcal, making it a low-calorie and highly nutritious food!

Kiwifruit is a carbohydrate-rich fruit with 14.0g per 100g of serving; it also provides 3.0g of dietary fiber which constitutes mostly insoluble fiber. The protein content accounts for 1.06g per serving and net carbohydrates stand at 11.0g. It's fascinating to see that this fruit amounts to minimal total fats, just 0.44g.

A highlight of kiwifruit's nutritional profile is its impressive vitamin content, especially Vitamin C, a potent antioxidant. Coming in at 74.7mg per 100g serving, it far surpasses the daily recommended value - an exceptional feature unique to kiwi. The fruit also contains an array of important micronutrients, including Vitamin A, B-6, E(alpha-tocopherol), and K1.

Minerals also have a notable presence in kiwifruit; the fruit benefits from 198.0mg of potassium, K, 15.7mg of magnesium, Mg, and trace amounts of other vital minerals like Calcium, Iron, and Zinc.

Nutrient NameAmount and Unit per 100g
Net Carbs11.0g
Carbohydrate, by difference14.0g
Fiber, total dietary3.0g
Total fats0.44g
Fiber, soluble0.7g
Fiber, insoluble2.3g
Sodium, Na5.0mg
Potassium, K198.0mg
Magnesium, Mg15.7mg
Calcium, Ca35.0mg
Vitamin A4.0ug
Vitamin B-60.06mg
Vitamin C, total ascorbic acid74.7mg
Vitamin E (alpha-tocopherol)1.3mg
Vitamin K140.3ug
Copper, Cu0.13mg
Iron, Fe0.24mg
Phosphorus, P34.0mg
Selenium, Se0.2ug
Zinc, Zn0.14mg
Lutein + zeaxanthin122.0ug
Manganese, Mn0.06mg
Pantothenic acid0.21mg
Folate, total26.0ug
Aspartic acid0.11g
Glutamic acid0.16g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Kiwifruit on a Keto Diet

As we've already established, the net carb content of kiwifruit can present a hurdle for those strictly following a ketogenic diet. Consuming a sizeable portion of kiwifruit could potentially inhibit your body's ability to stay in ketosis, the metabolic state wherein your body burns fat for fuel.

However, it's essential to note that while a ketogenic diet restricts fruits like kiwifruit due to their carb content, these fruits have substantial nutritional value that are beneficial for overall health and wellness. The challenge lies in balancing the keto diet's demand for low carbs and the body's need for a variety of beneficial nutrients.

Kiwifruit, for instance, is rich in vitamins and minerals. It's an excellent source of vitamin C, vitamin E, and K, and also brims with dietary fiber and antioxidants. Vitamin C is well-known for boosting immunity, while vitamin E has antioxidant properties that help to prevent damage to our body’s cells. Furthermore, kiwifruit also contains an enzyme known as actinidain, which aids in digestion.

While these nutrients contribute to overall health and wellness, within the framework of a strict ketogenic diet, the high net carb amount of kiwifruit significantly outweighs these benefits. As such, the health implications of kiwifruit consumption on a keto diet essentially boil down to the potential disruption of ketosis due to the fruit's carbohydrate content.

Remember, this does not discount the overall nutritional benefits of kiwifruit to our health. It's just that when it comes to a keto diet - one that needs stringent regulation of carb intake - kiwifruit may not fit well.

Avoiding Kiwifruit in Your Keto Meal Plan

Navigating the pitfall of fruits like kiwifruit in a ketogenic diet can be tricky, but with the right planning, it's entirely feasible. The key is vigilance and discipline in maintaining low-carb consumption, even when it comes to natural foods like fruits.

Controlling your meal plan is one of the most effective ways to avoid stumbling on higher-carb foods like kiwifruit. Pre-planning your meals, perhaps a week in advance, can help you ensure you stay within your daily net-carb limits.

Be particularly wary of salads, desserts, or meals that might often use kiwifruit as an ingredient. You may be having a plate of mixed fruit salad or a fruit tart, where the kiwifruit—despite adding a delicious punch—could unknowingly disrupt your ketosis.

Next comes dealing with the cravings—if kiwifruit was a significant part of your pre-keto diet, there could be times you long for its distinctive sweet-tart flavour. Try substituting this with other keto-friendly fruits like raspberries or strawberries. They carry the same fruity punch but contain significantly fewer carbs.

Furthermore, experimentation could be key. Play around with low-carb, keto-approved ingredients to mimic the flavours or textures you miss from your beloved kiwifruit. Low-carb smoothies or fruit-infused waters using keto-friendly fruits can sometimes help satisfy that fruity craving.

Remember, it's not about completely demonizing the kiwifruit or any other fruit not compatible with the keto diet. Instead, it's about understanding its impact on your specific dietary path and learning to make smart choices for your health goals.

Keto-Compatible Alternatives for Kiwifruit

Although kiwifruit's characteristic tangy-sweetness might be challenging to replace completely on a ketogenic diet, there are still various low-carb fruits that you can embrace as part of your daily nutrient intake. These keto-friendly fruits not only offer similar textures and flavors but also carry their own set of benefits to the nutritional table.

Berries like raspberries, blackberries, and strawberries are among the most keto-friendly fruits. They are low in carbs and packed with antioxidants. For example, one cup of fresh strawberries (approximately 150 grams) contains about 11.7g of carbs, but after subtracting the dietary fiber (3g), you are left with only 8.7g of net carbs. This is significantly lower compared to the 22g net carbs from two kiwifruits (200 grams).

Avocados are another excellent addition to a keto diet, containing only 1.8g of net carbs per 100g. They are also a good source of heart-healthy monounsaturated fats and fiber. Avocado can be added to salads, blended into smoothies for a creamy texture or even enjoyed on its own.

Then there are olives, with only 3.1g of net carbs per 100g. They also provide a good dose of heart-healthy fats.

To illustrate, imagine a fruit salad with the typical kiwifruit, bananas, and oranges. Instead, you might want to construct a berry medley mixing strawberries, raspberries, and blackberries, with a few avocado slices to add variety. You can also enjoy a low-carb smoothie by blending almond milk with a handful of frozen strawberries and a half serving of a ripe avocado.

These are just a few of the many low-carb fruits that can be a lifesaver when navigating your way through a keto diet, particularly when craving the natural sweetness of fruit like kiwifruit.

Remember, each fruit boasts its unique set of nutrients and it's crucial to mix and match them in your diet to cover all bases, whilst maintaining the carb restrictions of ketogenic dietary guidelines.

Concluding Thoughts on Kiwifruit and Keto

With all that we've covered, it's clear that the intersection of kiwifruit and the keto diet offers an interesting exploration into diet balancing. Kiwifruit, with its vibrant taste and nutritious profile, is typically a welcome addition to many diets. However, its high net carb content makes it a less-than-ideal component of a ketogenic diet, where maintaining the state of ketosis is critical.

It's not just about restricting kiwifruit; it's about understanding its implications on specific dietary pathways like keto. It's about recognizing that every diet has specific demands and establishing the balance that ensures our body's nutritional needs are met, all within the boundaries of these dietary guidelines.

Experimentation can come to the rescue here, replacing kiwifruit with other low-carb fruits like berries and avocados, which serve not only as great taste substitutes but also provide their unique nutritional benefits.

Going forward, while strategizing your ketogenic meal plan, remember that even natural foods scale differently on the carb meter, and it's key to align those numbers with your diet's guidelines. The hype around 'kiwi' should not distract you from the goal of your 'keto'.

Lastly, while we've discussed avoiding kiwifruit in the context of keto, this could springboard a broader discussion around tailoring diets to individual needs. Each of us responds differently to food, and personalizing our diet plan according to our body's responses, alongside specific dietary guidelines, could pave the way for really enriching dietary experiences.

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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

Technically you can, but given its high net carb content, consuming kiwifruit can potentially knock you out of ketosis. If you must, limit your portion and plan your other meals carefully to stay within your net carb limit for the day.

Yes, irrespective of the variant - be it the commonly known 'Hayward' or new golden kiwifruit varieties - all variants of kiwifruit possess high carb content and hence are not ideally suited for a keto diet.