KETO VERDICTMODERATE
Kiwis are borderline for keto at ~11.7g net carbs per 100g. One small kiwi (~76g) is ~9g net carbs, which can fit looser keto approaches if portions are carefully measured and paired with fat.
Is Kiwi Keto?
Other
Kiwis are borderline for keto at ~11.7g net carbs per 100g. One small kiwi (~76g) is ~9g net carbs, which can fit looser keto approaches if portions are carefully measured and paired with fat.
- Net carbs (100g)11.7g
- Protein (100g)1.1g
- Fat (100g)0.5g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
11.7g
Total Carbs
14.7g
Fiber
3g
Protein
1.1g
Fat
0.5g
Calories
61
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate carbs: ~11.7g net per 100g requires portion control
- Decent fiber: 3g/100g helps blunt glucose response
- Single-fruit strategy: one small kiwi (~76g) ≈ 9g net carbs
- Nutrient-dense: high vitamin C and phytonutrients despite carbs
- Actinidin enzyme may aid protein digestion
- Best for flexible keto/carb cycling vs. strict 20g plans
HEALTH BENEFITS
- Very high vitamin C supports immunity and collagen synthesis
- Actinidin enzyme can enhance protein digestion
- Polyphenol antioxidants may support healthy inflammation balance
- Provides lutein/zeaxanthin associated with eye health
- Potassium supports heart and muscle function
- May aid regularity when combined with adequate hydration
PREPARATION SUGGESTIONS
SMALL FRESH PORTION
Eat one small kiwi (~76g) as a standalone snack; limit frequency and track carbs.
IN GREEN SALAD
Slice half a kiwi into a large spinach salad with a fatty vinaigrette and protein.
WITH GREEK YOGURT
Add thin slices to 100g greek-yogurt-full-fat for a protein-rich snack.
PROTEIN SMOOTHIE
Blend half a kiwi with almond-milk-unsweetened, protein powder, and avocado.
DESSERT TOPPING
Use a few thin slices to top keto cheesecake or fat bombs.
ENZYME DIGESTIVE AID
Have a small portion after a protein-heavy meal to leverage actinidin.