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Is Kiwi Keto-Friendly?

Kiwi on a kitchen counter

Is Kiwi Keto-Friendly? Well, let's peel back the layers. With its hefty carb load, kiwi doesn't fit the bill for those committed to a strict low-carb, high-fat keto lifestyle.

But hold up! There's more to the story. Stick with us as we offer a comprehensive breakdown of the carbs in kiwi, explore the potential challenges it may present to your keto diet plan, and provide alternatives that could give you nutritional benefits without disrupting your state of ketosis.

TL;DR

  • Kiwi is not keto-friendly due to its high net carbohydrate content.
  • Consuming kiwi on a keto diet can potentially disrupt the state of ketosis due to its significant carb content.
  • Despite its nutritional benefits, the net carbs in kiwi could pose challenges to those strictly adhering to a keto diet.

Is Kiwi Keto-Friendly?

Kiwi, with its vibrant green flesh and unique sweet-tart flavor, is often a favorite addition to many diets. However, when it comes to its place in a ketogenic lifestyle, the verdict isn't as favorable. In terms of its keto compatibility, kiwi is not considered keto-friendly.

This fruit's higher carbohydrate content is the reason behind this classification. Per 100 grams, a kiwi contains 14.0 grams of total carbohydrates. After accounting for the 3.0 grams of dietary fibers, kiwi still retains a considerable 11 grams of net carbs.

This net carb content makes up a significant proportion of the daily carb limit on a strict ketogenic diet, which usually limits carb intake to about 20-50 grams per day.

Can You Have Kiwi On a Strict Keto Diet?

Given its carb content, kiwi is not typically included in a strict ketogenic diet, where carb intake is limited to less than 20g of net carbs per day.

With 11.0g of net carbs per 100g serving, kiwi would consume a significant portion of the daily carb allotment on a strict keto diet, leaving little room for the rest of your meals.

Even those following a more lenient low-carb or moderate keto diet, where the daily carb limit is around 30-50g of net carbs, would find it challenging to include kiwi regularly. To put it into perspective, a single 100g serving of kiwi could take up around a third to over half of the carb allowance for the entire day on such diets.

Carbs In Kiwi

Looking at the carbohydrate content of kiwi, it's important to understand how these carbs translate into a keto or low-carb diet plan. A kiwi, per 100 grams, contains 14.0 grams of total carbohydrates. However, when you factor in dietary fiber, which is a type of carbohydrate that your body can't digest and doesn't contribute to raising blood sugar levels, the net carbs come down to 11.0 grams. This is the value more relevant to those following a keto diet, as it represents the carbs that impact your body's state of ketosis.

A serving size of 100 grams of kiwi would, therefore, provide 11 grams of net carbs. This amount would represent a significant portion of your daily carb intake on a keto diet, which typically limits net carbs to between 20-50 grams per day.

Kiwi Nutrition Facts

A 100g serving of kiwi packs a nutritional punch. It's a low-calorie food, with only 64kcal, and a hydrating one too, with 83.9g water content.

In terms of macronutrients, this bright green fruit provides 11g net carbs, meaning that it has a total of 14g carbohydrates, with 3g being dietary fiber. This fiber content can support digestive health. Though low in fats (0.44g) and protein (1.06g), kiwi is still a beneficial addition to a balanced diet.

Kiwi is rich in essential vitamins. Notably, it boasts a high vitamin C content (74.7mg), which is higher than that of many other fruits and key for boosting the immune system. It also provides vital vitamins such as vitamin A (4.0ug), vitamin B-6 (0.06mg), riboflavin (0.02mg), niacin (0.37mg), and folate (26.0ug), all of which contribute to overall wellbeing.

This fruit is also a source of vitamin E (1.3mg), known for its antioxidant properties, and vitamin K1 (40.3ug), important for blood clotting. Additionally, it’s rich in beta-carotene (52.0ug) and lutein + zeaxanthin (122.0ug), two plant compounds known for supporting eye health.

Mineral-wise, kiwi provides a good source of potassium (198.0mg), essential for heart function, and calcium (35.0mg), necessary for bone health. It also contains magnesium (16.0mg), iron (0.24mg), and other trace minerals like copper (0.13mg) and zinc (0.14mg).

Nutrient NameAmount and Unit per 100g
Net Carbs11.0g
Carbohydrate, by difference14.0g
Fiber, total dietary3.0g
Total fats0.44g
Protein1.06g
Sodium, Na5.0mg
Potassium, K198.0mg
Magnesium, Mg16.0mg
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
Beta-carotene52.0ug
Lutein + zeaxanthin122.0ug
Thiamin0.03mg
Riboflavin0.02mg
Niacin0.37mg
Folate, total26.0ug
Choline, total7.8mg
Calories64.0kcal
Water83.9g
Fatty acids, total saturated0.03g
Fatty acids, total monounsaturated0.05g
Fatty acids, total polyunsaturated0.29g
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 Kiwi on a Keto Diet

Including kiwi in a ketogenic diet can pose challenges due to its higher net carb content. Consuming kiwi could potentially jeopardize the state of ketosis, a metabolic state that the body enters when it starts using fats for energy due to the scarcity of carbohydrates.

Despite the difficulties it may present to a keto diet, it's important to note that kiwi is packed with various vitamins and minerals. It is especially rich in vitamin C, boasting a remarkable 74.7mg per 100g serving. Kiwi also offers a decent amount of dietary fiber and is a source of vitamin K, potassium, and various other essential nutrients.

Keto-Compatible Alternatives for Kiwi

  1. Berries: Berries, such as strawberries, blueberries, and raspberries, are a great low-carb alternative to kiwi. They are lower in net carbs and can be used in a variety of keto recipes. For instance, they can be used to top off a bowl of keto-friendly Greek yogurt or mixed into a low-carb smoothie for a refreshing treat. While the exact carb content varies among different types of berries, they generally contain fewer carbs than kiwi.
  2. Avocado: Although not similar in taste to kiwi, avocados can be a great addition to a keto diet due to their high healthy fat and fiber content and low net carbs. They can be used to make keto-friendly guacamole or added to salads for a nutrient boost. A 100g serving of avocado contains only 1.8g of net carbs, significantly lower than that of kiwi.
  3. Lemons and Limes: These citrus fruits are low in carbs and can be used in a variety of ways in a keto diet, from flavoring water to adding a zing to your keto-friendly salads or fish dishes. Per 100g serving, lemons contain about 6.0g of net carbs, and limes contain about 8.2g of net carbs, offering a lower-carb alternative to kiwi.

Concluding Thoughts on Kiwi and Keto

While kiwi is a nutrient-rich fruit offering an array of essential vitamins and minerals, its higher net carbohydrate content makes it less compatible with a strict ketogenic diet.

Consuming kiwi could potentially consume a significant portion of your daily carb allowance, making it challenging to maintain ketosis. Having said that, you can include it in the diet in moderation by controlling portion size. But there's always a risk!

So, for those following a keto lifestyle, it's best to avoid kiwi and find suitable substitutes to enjoy the taste and nutritional benefits. Berries, avocados, and lemons or limes are excellent examples of lower-carb, keto-compatible alternatives that can be incorporated into your diet instead of kiwi.

Explore our Is It Keto Knowledge Hub.

Are Fruits 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.

Disclaimer:

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

Kiwi is unfit for a strict keto diet, given its high net carbohydrate content. But if you must, you can squeeze it into the diet in moderation.

Consuming big portions of kiwi can potentially disrupt the state of ketosis since it has a high carb content.

While kiwi has numerous nutritional benefits, its high net carbs could pose challenges for those strictly following a keto diet.

All variants of kiwi have similar carb content and thus present similar challenges for keto diet followers.