Carbs and Calories in Kiwi: Is Kiwifruit Keto Friendly? | Low Carb Hack (2023)

This juicy, fuzzy fruit can be enjoyed in moderation while following a low carb diet, like Keto. Be careful not to overindulge on kiwi fruit. A good serving size for individuals on a Ketogenic diet is a ½ kiwi, containing a moderate 5 grams of carbs. Once the fiber is subtracted from total carbs, net carbs become 3.5 grams for half a kiwifruit.

Carbs and Calories in Kiwi: Is Kiwifruit Keto Friendly? | Low Carb Hack (1)

Throw half a kiwi into a blender, along with a few strawberries, some coconut milk, a splash of vanilla and handful of ice for a delicious low carb Strawberry Kiwi Smoothie. Or add a half of a kiwi sliced to unsweetened plain Greek yogurt to boost protein for a sweet snack that will help keep you feeling full in between meals and prevent cravings.

Table of Contents hide

1How Many Carbs are in Kiwis?

2How Many Calories are in Kiwis?

(Video) Fruits that are Safe for a Keto Diet

4Nutrition Facts


6Side Effects

7Health Benefits of Kiwifruit

(Video) 20 Delicious Fruits On Keto Diet You Can Eat & Fruits To Avoid

8Fiber in Kiwifruit

9Sugar in Kiwifruit

10Kiwi Benefits for Hair

11Kiwi Benefits for Skin

12Is it Safe to Eat Kiwi Peel?

(Video) Can I Eat Fruit Once I Lose the Weight on Keto?

13Is Eating Kiwifruit Safe While Pregnant or Nursing?

How Many Carbs are in Kiwis?

  • Thereare 10 grams of carbs in a whole kiwifruit.
  • Onefull cup of sliced kiwi contains 26 grams of carbs.

How Many Calories are in Kiwis?

  • Thereare 42 calories in a whole kiwifruit.
  • Onefull cup of slice kiwi contains 110 calories.


The kiwi, also known as the fuzzy kiwifruit andChinese gooseberry, is known scientifically as Actinidia Deliciosa. This fruit grows on a woody vine andoriginates from southern China. Kiwivines are also commercially cultivated in many other regions that provideadequate altitude and temperature. Thisplant prefers altitudes between 600 and 2,000 meters and may reach heights ofapproximately 30 feet when it’s grown as a shrub.

Nutrition Facts

Serving Size: 1 whole Kiwifruit
Total Fat0.4 grams0%
Saturated fat0 grams0%
Polyunsaturated fat0.2 grams
Monounsaturated fat0 grams
Cholesterol0 milligrams0%
Sodium2.1 milligrams0%
Potassium215.3 milligrams6%
Total Carbohydrate10 grams3%
Dietary fiber2.1 grams8%
Sugar6 grams
Protein0.8 grams1%
Vitamin A1%Vitamin C106%
Vitamin D0%Vitamin B-60%


The kiwifruit is not only used as a food, it is also used as a medicine. Medicinally, the kiwi contains properties that help treat asthma. There is information that suggests theantioxidanteffects of vitamin C or other compounds naturally occurring in kiwis in high concentrations can help open air ways and clear the lungs.

Besides being eaten as a fruit, kiwi can also be used as a meat tenderizer. Kiwifruit is also a popular ingredient in a variety of sports drinks.

Carbs and Calories in Kiwi: Is Kiwifruit Keto Friendly? | Low Carb Hack (2)

Kiwifruit extract can be purchased as a nutritional supplement in some drug stores and online. This unique extract is derived from the flesh and skin of kiwifruit. The soluble fiber in this kiwifruit extract is useful for maintaining healthy digestion.The main benefits of kiwifruit extract are to enhance digestive function, maintain healthy blood sugar levels, immune system health and improve eyesight.

Thisextract has a high level of active Actinidin, with no residues of harshchemicals. The extraction process separates the bioactive components from thekiwifruit using water. The extract containshigh concentrations of enzymes, phenols and soluble fiber and retains theirfull activity, allowing you to effectively digest the proteins from foods.

Side Effects

Kiwiis safe for most people, even when consumed daily,except those who are allergic tokiwi. Individuals who areallergic to kiwi may experience reactions such as trouble swallowing, vomiting,and hives.

(Video) Fruit on a Ketogenic Diet – Dr.Berg Talks About Keto Friendly Fruits

In rare cases, kiwis could slow blood clotting, which may thin the blood or increase bleeding, which could increase the severity ofbleeding disorders. If you have a bleeding disorder or are about to have surgery, you should avoid eating kiwis.

Health Benefits of Kiwifruit

  • Treats Asthma – It’s believed that the plentiful vitamin C and antioxidants that kiwis contain can treat asthma.One study from 2000 foundthat there was a beneficial effect on the lung function and reduced wheezing among Asthmatic adults and children who consume kiwis regularly.
  • Improves Digestion – Kiwis are abundant in fiber which supports healthy digestion. Kiwis also contain a proteolytic enzyme called Actinidin that helps break down protein from plants foods, meat and animal products.Recent studies found that kiwi extract containing the Actinidin enzyme enhanced the digestion of most proteins.
  • Stabilizes Blood Pressure – A recent study found that kiwis can help manage blood pressure. It was found that the bioactive substances in 3 kiwis consumed daily canlower blood pressure more than an apple a day. In the long term, eating 3 kiwis per day could lower overall risk for conditions caused by high blood pressure, like a heart attack or stroke.
  • Prevents Blood Clots & Reduces Blood Lipid Levels – Studies show that kiwis help prevent blood clots in the body. It wasfound that eating 2 – 3 kiwis daily significantly lowered the risk of blood clots. Kiwis also reduced the amount offat in the blood (lipid levels). Researchers said that these effects were similar to those of a daily dose of aspirin typically taken to improveheart health.
  • Strengthens the Immune System – Kiwis are chock full of vitamin C and other vital nutrients. Just 1 cup of kiwi provides about273 percentof your daily recommended value of vitamin C. This vitamin is essential to your immune system and helps the body fight off disease. Studies showthat kiwis may support immune function and reduce the likelihood of developingcold and flu, especially inat-risk groupslike individuals with immune disorders, geriatric people and children.
  • Prevents Various Illnesses – Oxidative stressis an imbalance of free radicals and antioxidants in the body, which leads to cell along with damage to tissue and DNA, leading to health problems. Studies show that regular consumption of kiwi or kiwi extract can reduce oxidative stress. Regular kiwi consumption could lower your risk of colon cancer as well, since this disease is caused by oxidative stress.
  • Improves Eye Sight and Prevents Vision Loss with Age – Macular degenerationis the leading cause ofvision loss as we age. Kiwis could help protect your eyes from this condition, thanks to the high levels of zeaxanthin and lutein in kiwifruit. Studies show that eating 3 servings of fruit a day (including kiwi) reduced macular degeneration by 36%.

Fiber in Kiwifruit

Carbs and Calories in Kiwi: Is Kiwifruit Keto Friendly? | Low Carb Hack (3)

There are 2 grams of fiber in one whole kiwifruit, and50% more if eaten with the skin.

Millions of people all over the world suffer fromIBS, whichcan causeon-going constipation or diarrhea, along withuncomfortable gas or bloating. One studyfound that kiwifruits improved the symptoms of IBS sufferers with constipation.Because kiwihas a highwater and fiber content, it can help with bowel movements.

Sugar in Kiwifruit

There are 6 grams of sugar in a whole kiwifruit.

Kiwi Benefits for Hair

Kiwifruitis rich in vitamin C that helps yourscalp grow healthyhair. Kiwiis also chockfull of zinc, which is a vital mineral in hairhealth. It helpshair grow, preventshairfall and stops dandruff in its tracks. Simply slice akiwiin half andscoop out the flesh with a spoon. Mashthe fruit with a fork and then rub it topically into the scalp for 5 minutes orlonger and then rinse. Consumingthe fruit can also bring about these hair benefits.

Kiwi Benefits for Skin

You can alsoapply mashed kiwito your face if the skin that has been affected by acne. The anti-inflammatory properties in kiwifruit fight acne and help clear your complexion of pimples. Simply applya paste of one mashedkiwiwith a squirt of lemon juice to your face. Leave it on for 5 minutes and then wash it off with a mild cleanser.

Is it Safe to Eat Kiwi Peel?

Since many peopledonot consume enough nutrientsin their diets,eating kiwiswith theskinleft onisoneeasy way to boost your intake of fiber, vitamin E and also folate, all of whichare abundant in the kiwi’s peel. Eatingtheskincanincrease your intake of these important nutrientsby up to 50%.

Is Eating Kiwifruit Safe While Pregnant or Nursing?

Kiwifruitis good forpregnant and nursingwomen, too. Because kiwis are a good source of folate, which helps the brain and cognitive development in babies and prevents neurological defects. Folate is essential for expecting mothers and kiwis are a great source of this important nutrient.


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