Is Kiwi Keto? A Quick Guide to Keto-Friendly Fruits
Following the ketogenic diet means cutting out higher-carb fruits and veggies from your diet. Some of the most common high-sugar fruits that should be avoided on keto include pineapple, apples, grapes, oranges, and cherries. Alternatively, low-carb berries like strawberries, blueberries, blackberries, and raspberries are acceptable in moderation on keto.
But, what about kiwi? Despite the name kiwifruit, kiwi is actually a berry! Is kiwi keto?
What is Kiwi?
Kiwi, or kiwifruit, is an oval-shaped berry that is known for its fuzzy outside texture. Kiwi is native to central and eastern China but is enjoyed all around the world.
While oranges are often associated with having high vitamin C levels, kiwi actually takes the crown with an average of 64mcg versus 51mcg in an orange. Kiwi is also packed full of other nutrients like calcium, vitamin E, vitamin K, and magnesium. [1]
Is Kiwi Keto?
One kiwifruit contains approximately 42 calories, 0.8g of protein, 0.4g of fat, 10g of carbs, and 2.1g of fiber. This means that 1 whole kiwi is approximately 7.9g of net carbohydrates.
Kiwi is higher in carbohydrates than traditionally keto-friendly fruits. However, if you find that a craving hits and you really want kiwi, enjoying just one shouldn’t be enough to kick you out of ketosis. If you are going to eat kiwi, it is best done in moderation. [2]
Do You Enjoy Kiwi on Keto?
Comment below whether or not you include kiwi in your keto diet, or if you avoid it altogether!
References
Basic Report: 09148, Kiwifruit. U.S. Department of Agriculture Agricultural Research Services National Nutrient Database for Standard Reference Legacy Release.
Kiwifruit, Raw, Green. NutritionValue.Org.
After several years of strict keto, I’ve begun to add back in berries, including kiwi.. being metabolically flexible allows me to add back in healthy foods periodically… Longevity & quality of life is my current goal so full time ketosis no longer matters to me… If I’m there most of the time, great!
Awesome! I’m glad you’re both, taking care of yourself AND enjoying what you can. 👍
Kiwi is highest in huge nutrients, top fruit in vitamin C, also is a huge component to probiotics, including one that supports stomach lining. I would have one at least every other day. When selecting between different “smallest of all evil fruits or berries” I would choose Kiwi due to its’ nutritional value.