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
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
11.7gnet carbs in your portion
- Total carbs
- 14.7g
- Fiber
- 3g
- Protein
- 1.1g
- Fat
- 0.5g
- Calories
- 61
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 (100 g)11.7g
- Protein (100 g)1.1g
- Fat (100 g)0.5g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
11.7g
Total Carbs
14.7g
Fiber
3g
Protein
1.1g
Fat
0.5g
Calories
61
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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
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.