Carbs In Kiwi: Is Kiwi Keto? Full Macros & Substitutes

j

by Sil Pancho

}

10.10.2021


Keto Food List

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

GET IT NOW

This post may contain affiliate links, which help keep this content free. (Full disclosure)

It can be tough to enjoy fruit on a keto diet, but it’s a relief to know that some options (like raspberries, strawberries, and blueberries) can work with your lifestyle. Kiwi is also classified as a berry — but is kiwi keto friendly like these other fruits? Let’s take a hard look at carbs in kiwi and whether they fit as easily into a ketogenic diet.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

Is Kiwi Keto Friendly?

Similar to fruits like cantaloupe and watermelon, kiwi on keto only works in moderation. To enjoy kiwi on keto, you’ll need to watch portions closely and most likely only enjoy it as an occasional treat.

Easy Keto App

Get Carb Counts & Track Macros With The Easy Keto App

Track this food and thousands of others (plus recipes!) in the app.

Get It On The App Store Get It On Google Play GET THE WEB APP

Are carbs in kiwi high? This fresh kiwi can be low carb in moderation.

How Many Carbs In Kiwi?

Does kiwi have carbs? It does, but the amount depends on the serving size. For example, kiwi carbs per 100g tally up to 14 grams total carbs — that’s about 1 and 1/4 of a kiwi fruit [*].

What about net carbs in kiwi? Since it contains 3 grams of fiber, the same serving size contains 11 grams of net carbs.

How many carbs in 1 kiwi fruit?

Are kiwis keto friendly if you eat a single fruit? Unfortunately, they may still kick you out of ketosis. One whole kiwi contains 10.5 grams total carbs and 8.25 grams net carbs [*].

How many carbs in kiwi slices?

How many carbs in kiwi fruit if you only have a slice? One slice of kiwi has 0.98 grams total carbs and 0.77 grams net carbs [*].

The chart below summarizes carb content of kiwi fruit for all serving sizes:

Serving Size Total Carbs Net Carbs
100 grams 14g 11g
1 fruit 10.5g 8.25g
1 slice 0.98g 0.77g

Kiwi Nutrition

Here are the full macros for a single kiwi:

  • 43.5 calories
  • 0.33 grams total fat
  • 0.8 grams protein
  • 10.5 grams carbohydrates

If you do get the chance to enjoy kiwi fruit on keto, you’ll take advantage of several health benefits. Despite its small size, kiwis are rich in antioxidants like vitamin C that can support anti-inflammatory responses in the body and better immune function [*]. (In fact, they have more vitamin C than oranges!)

For bone health, kiwi also contains small amounts of calcium, manganese, and phosphorous. You’ll also find other vitamins and minerals in kiwi including vitamin E, folate, and zinc.

Two kiwis also contain nearly as much potassium and magnesium as an entire banana, both of which can help fight keto flu.

Kiwi Keto Substitutes

Since kiwi net carbs are usually too high to enjoy in regular servings, try these carb-conscious swaps.

Conclusion: Can You Eat Kiwi On Keto?

You can have this fruit and stay keto, but enjoy it in moderation for best results. Keep carbs in kiwi low with small serving sizes or more keto friendly substitutes.

Keto Food List

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

GET IT NOW

Is kiwi keto? And how high are carbs in kiwi? This guide goes over all the questions you have about kiwi on keto, including lower carb swaps.
pinterest

Reader Favorite Recipes

The recipe card is below! Readers that made this also viewed these recipes:





Source link

HalfwayFoods.com is reader-supported. When you buy through links on our site, we may earn an affiliate commission.

Access our Free Digital Downloads

Reversing Insulin Resistance

Guide to Hormonal Balance for Women

Atomic Habits

Progress Tracking & Plan Adjustments

The Ketogenic Diet: Ultimate Guide for Beginners

Habits to Improve Your Health Instantly

Featured

Related Posts

Avgolemono (Greek Chicken Soup with Lemon + Egg)

Published January 13, 2022. Last updated January 13, 2022 By Elizabeth Lindemann &nbsp&nbsp/&nbsp&nbspThis post may contain affiliate links.Jump to Recipe - Print Avgolemono Soup (Greek Chicken Soup with Lemon and Egg) is, for sure, without...

read more

Healthy Banana Oatmeal Pancakes (made in the blender)

I created the most perfect banana oatmeal pancakes back in 2019 and you all loved it SO much that I had to give it a re-share. First, can we admire my poetry of 2019?! “My mission in life is to become the Queen of Healthy Pancakes, mother of oat flour, first of...

read more
Follow Us

Comments

0 Comments

Submit a Comment

Your email address will not be published.

Related Posts

Avgolemono (Greek Chicken Soup with Lemon + Egg)

Avgolemono (Greek Chicken Soup with Lemon + Egg)

Published January 13, 2022. Last updated January 13, 2022 By Elizabeth Lindemann &nbsp&nbsp/&nbsp&nbspThis post may contain affiliate links.Jump to Recipe - Print Avgolemono Soup (Greek Chicken Soup with Lemon and Egg) is, for sure, without...

Healthy Banana Oatmeal Pancakes (made in the blender)

Healthy Banana Oatmeal Pancakes (made in the blender)

I created the most perfect banana oatmeal pancakes back in 2019 and you all loved it SO much that I had to give it a re-share. First, can we admire my poetry of 2019?! “My mission in life is to become the Queen of Healthy Pancakes, mother of oat flour, first of...

Meal in a Jar: Italian Barley Soup

Meal in a Jar: Italian Barley Soup

Not all of of my “meal in a jar” recipes are soups, but a lot of them are. We’ll branch out at some point, I promise! In the meantime, this is the second recipe in a series that started recently when I posted a favorite tortellini soup in a jar. You were...