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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.
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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.
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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|
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.
- Small Amounts Of Real Kiwi – Enjoy a few slices, but be sure to track your macros.
- Other Keto Friendly Fruit – If you crave the natural sweetness of fruit, try other low carb fruit options instead.
- Kiwi Strawberry Water Enhancer – These water drops use safe keto sweeteners and capture big fruity flavor.
- Kiwi Sugar Free Syrup – This sucralose sweetened syrup is perfect for adding kiwi flavor to cold drinks and desserts.
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.