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Can i eat kiwi on keto: 10 low-carb options and their benefits

10 low-carb options and their benefits

Fruits contain natural sugars, but some are suitable as part of a keto meal plan. Avocados, lemons, tomatoes, berries, and kiwis are among the options.

The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs.

Here are typical recommended calorie percentages for each macro on a keto diet:

  • 55–60% of calories should come from fat
  • 30–35% of calories should come from protein
  • 5–10% of calories should come from carbohydrates

The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation.

This article breaks down which fruits a person can eat on a keto diet.

Fruits contain natural sugars that add to a person’s daily carbohydrate intake.

People can eat some fruits on the keto diet. However, a person needs to be careful of the type and amount they consume to stay within their allotted macros.

The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet.

People consume this diet to put their bodies into a state of ketosis, where the body burns more fat.

While there is no carb intake guideline for all people following the keto diet, the Harvard School of Public Health state most people should try to keep their total carbs under 50 grams (g) per day. Some people may even limit their intake to 20 g per day.

Not all fruits contain the same amount of carbs and fiber. Those higher in sugars and lower in fiber are generally not well suited to a keto diet, although they are a healthful addition to most other diets with a less restricted carb intake.

Fruits lower in sugars and higher in fiber may be suitable on a keto diet, but a person should eat them in moderation.

Fiber is an important factor in the keto diet. A person’s body cannot digest this substance. Therefore, to calculate the carbs eaten from food containing fiber, subtract the carbs from fiber from the total amount of carbs in the food.

This would give the net carb count of the food, which is important to note for those counting carbs.

However, a person following a keto diet to manage a medical condition, such as epilepsy, should limit their total carbs to under 20 g.

Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet.

The following fruits are generally considered keto-friendly.


Avocados belong in the fruit family — they are not vegetables. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber.

The amount of fiber in avocado means it has only around 2.8 g of net carbs.

This fruit also provides a good portion of healthful fat and several necessary vitamins and minerals.


Tomatoes are a fruit, though many people use them in savory dishes and sauces.

They are also keto-friendly, with about 4.8 g of carbs and 1.5 g of fiber in a whole tomato weighing 125 g. This means they each typically contain 3.3 g of net carbs.

The exact amount of carbs in tomatoes will vary based on their size and type. In general, a small serving should allow a person to enjoy them without breaking their keto diet.


Lemons add a citrus flavor to meats, poultry, fish, and drinks. They are also acceptable on the keto diet, with an average-sized lemon containing about 6 g carbs and 1.8 g of fiber, accounting for around 4.2 g of net carbs.

Lemons are also high in vitamin C.


Strawberries are relatively low in carbs and can provide necessary vitamins, such as vitamins C and A. In a 2/3 cup serving of 100 g, strawberries contain 7.6 g of carbs and 1.8 g of fiber, which comprise 5.8 g of net carbs.


Blackberries provide about 14. 4 g of carbs and 7.95 g of fiber in a 150 g serving, comprising around 6.4 g of net carbs.

Blackberries also contain a variety of vitamins and minerals, including vitamins C, K, and A.


Raspberries contain about 14.7 g of carbs and 8 g of fiber in a 123 g serving, accounting for 6.7 g of net carbs.

They also contain vitamin C and manganese, as well as antioxidants, making them a healthful addition to a keto diet.


A whole plum of 75 g contains 8.5 g of carbs and about 1 g of fiber, providing net carbs of 7.5 g.

They also contain several key nutrients, including phosphorus and potassium.


A person on a keto diet may only want to eat kiwifruit on rare occasions. A kiwifruit of 75 g contains about 10.5 g of carbs and 2.25 g of fiber, bringing its net carbs to around 8.25 g.

Because kiwifruit is higher in net carbs than other fruits on this list, a person eating it may wish to monitor their carb intake throughout the day when trying to maintain ketosis.


Like kiwifruits, blueberries are higher than many options on this list when it comes to total carb count. In a 1/2-cup serving, a person will consume about 10.9 g of carbs and 1.8 g of fiber, taking in 9.1 g of net carbs.

Not all fruits are suitable for people following a keto diet.

A person should restrict or eliminate the following fruits from their diet when limiting their carb intake.

FruitPortionNet carbs
Cherries1/2 cup10.4 g
Peaches1 fruit13 g
Apples1 medium appleabout 23 g
Oranges1 medium orangeabout 14 g
Banana1 bananaabout 25.5 g

Though the fruits in this table may not be suitable for a keto diet, they are healthful and nutritious.

A person can still benefit from including these fruits in many other diets that are less restrictive in carbs.

People following a keto diet can still enjoy some fruit in moderation. Fruits offer essential nutrients, such as vitamins and minerals, which are an important part of a person’s diet.

Avoid eating large quantities of any fruit to achieve or maintain ketosis.

Those interested in the keto diet should talk with their doctor or nutritionist before starting this program, particularly if they have any chronic health conditions.

Carbs In Kiwi: Is Kiwi Keto? Full Macros & Substitutes



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Is kiwi keto, or are carbs in kiwi just too high? Learn the full macros for kiwi here, plus ways you can enjoy real, fresh kiwi on keto.

By Maya Krampf


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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.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

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.

Get Carb Counts & Track Macros With The Easy Keto App

Track this food and thousands of others (plus recipes!) in the app.


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 SizeTotal CarbsNet Carbs
100 grams14g11g
1 fruit10.5g8.25g
1 slice0.98g0.77g

Kiwi Nutrition

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.



Carbs In Kiwi: Is Kiwi Keto?

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KIWI ON KETO | Can Kiwi be on a Keto Diet?

The keto diet is a diet based on high fat, moderate protein, and very low carbohydrate foods. In such a diet, fruits are usually abandoned, as they contain a lot of carbohydrates. But what about kiwi? Can it be included in the keto diet? The question remains open, kiwi on a keto diet: is it possible or not?


Carbohydrate content of kiwi

This fruit is rich in vitamins, minerals and other useful substances. It contains vitamin C, which is a powerful antioxidant and helps to boost the immune system. In addition, kiwi contains vitamin K, which helps maintain healthy bones, as well as vitamins A and E, which are important for healthy skin and vision.

Kiwifruit also contains folic acid, magnesium, potassium and other minerals that are essential for maintaining a healthy heart, muscles and nervous system. The fruit contains plant fibers that help improve digestion and reduce blood cholesterol levels.

Although kiwi contains carbohydrates, its glycemic index is relatively low, which means that its consumption does not cause a sharp increase in blood sugar levels.

Overall, kiwifruit is a healthy and nutritious fruit that can be included in your keto diet in moderation. It contains many vitamins, minerals and other beneficial substances that can help maintain health while dieting.

Kiwi is an exotic fruit that contains many vitamins and minerals, as well as fiber. However, like any other fruit, kiwi contains carbohydrates. One kiwi (about 70 grams) contains about 10 grams of carbohydrates, including 2 grams of fiber and 6 grams of sugar. For comparison, one apple (about 180 grams) contains about 25 grams of carbohydrates, including 4 grams of fiber and 19 grams of sugar.

Kiwis on the Keto Diet

On the Keto Diet, carbohydrate content should be very low, usually less than 50 grams per day. Due to the high carbohydrate content of kiwifruit, it is best avoided on a keto diet. However, if you really love kiwi, you can include it in your diet, but only in very limited quantities. For example, one kiwi a day as part of a very low carbohydrate diet. Also, don’t forget to offset your carbohydrate intake in other foods to stay within your daily allowance.

Other Fruits on the Keto Diet

As already mentioned, fruits on the keto diet are usually avoided due to their high carbohydrate content. However, there are a few fruits that can be included in the diet in limited amounts, such as berries (blackberries, raspberries, blueberries), avocados, olives, and some citrus fruits (lemons, limes).

Tips before eating fruit

It is important to remember that kiwi contains not only carbohydrates, but also other beneficial substances such as vitamin C, potassium, copper and antioxidants. So if you decide to include kiwifruit in your keto diet, make sure you’re getting enough of these nutrients from other foods so you don’t compromise your health.

Before eating kiwi on a keto diet, it is recommended to take into account the amount of carbohydrates contained in this fruit. Although kiwifruit is healthy and nutritious, it also contains carbohydrates that can affect blood glucose levels and disrupt the ketosis process.

If you are considering including kiwifruit in your keto diet, you should consider the amount of carbohydrates it contains and not exceed your daily carbohydrate allowance. Generally, on a keto diet, it is recommended to limit the amount of carbohydrates to 20-50 grams per day, depending on the goals of the diet and individual needs.

In addition, if you notice that eating kiwi is causing you stomach discomfort or other food reactions, it is recommended that you limit or eliminate it from your keto diet.

In general, eating kiwi on a keto diet can be recommended, but the amount of carbohydrates and individual characteristics of the body should be taken into account. It is best to consult with a nutritionist or doctor before including kiwi fruit in your keto diet.

Finally, it is worth noting that the keto diet is not suitable for every body. If you have any health issues or are pregnant or breastfeeding, be sure to check with your doctor before starting the keto diet. It is important to monitor your feelings and health in the process of following a diet and, if necessary, make adjustments to your diet.

In general, kiwifruit can be included in the diet on a keto diet, but only in very limited quantities. It’s important to remember that on the keto diet, the focus is on eating high-fat, moderate-protein foods, so fruit should be a secondary part of the diet. Always follow your doctor’s advice and pay attention to your health and feelings.


In summary, kiwifruit can be included in the diet on a keto diet, but only in very limited quantities so as not to exceed the daily allowance of carbohydrates. If you can’t do without fruit on a keto diet, you can opt for other lower-carb fruits like berries, avocados, and some citrus fruits. However, it is important to remember that on the keto diet, the main focus is on the consumption of foods high in fat and moderate amounts of protein, so fruits should take a secondary place in the diet. As with any other form of nutrition, it is important to monitor the quality of your diet and choose foods that are right for your body and needs.

it can be said that kiwi on a keto diet is possible, but with caution and in moderation. On a keto diet, it’s important to watch your carbohydrate intake and choose foods that are high in fat and moderate in protein. Kiwi contains carbohydrates, so its consumption should be limited so as not to go beyond the daily allowance of carbohydrates. But kiwi also contains beneficial vitamins, minerals, and antioxidants, so it can be included in the keto diet in moderation.

It is also important to remember that the keto diet is not a one-size-fits-all solution for all people and is not suitable for all organisms. Therefore, before starting a keto diet, be sure to consult with your doctor and choose a diet that will suit your needs and body characteristics. And do not forget to monitor your well-being and feelings in the process of following a diet in order to adjust your diet in a timely manner, if necessary.

Is kiwi possible on a keto diet?

Nutritional Profile

Benefit for health

1. Treats Asthma

2. Improves digestion

3. Stabilizes blood pressure

4. Prevents blood clots and lowers blood lipids

5. Strengthens the immune system

6. Prevents various diseases

7. Improves vision and prevents vision loss with age

Is kiwi good for keto?

What are your favorite low carb fruits on keto?

Since ancient times, kiwi has been used not only for food, but also for medicinal and cosmetic purposes. But what about his keto-friendliness?

Nutritional profile

1 whole kiwi contains:

  • Calories: 42
  • Total fat: 0.4 g
  • Total Carbs: 10 g
  • Fiber: 2.1 g
  • Protein: 0.8 g

Health Benefits

1. Treats Asthma

It is believed that the high amount of vitamin C and antioxidants found in kiwi fruit can treat asthma. One study in 2000 found it beneficially affected lung function and reduced shortness of breath among asthmatic adults and children who consumed kiwi regularly.

2. Improves digestion

Kiwis are rich in fiber, which supports healthy digestion. Kiwis also contain the proteolytic enzyme actinidin, which helps break down protein from plant foods, meat, and animal products. Recent studies have shown that kiwifruit extract, which contains the enzyme actinidin, improves the absorption of most proteins.

3. Stabilizes blood pressure

A recent study showed that kiwi fruit can help control blood pressure. It has been found that eating 3 kiwis a day can lower blood pressure more than 1 apple a day.

In the long term, eating 3 kiwis a day may reduce your overall risk of high blood pressure conditions such as heart attack or stroke.

4. Prevents blood clots and lowers blood lipids

Studies show that kiwi fruit helps prevent blood clots in the body. Eating 2-3 kiwi fruit a day has been found to significantly reduce the risk of blood clots. Kiwi also reduced the amount of fat in the blood (lipid levels). The researchers say these effects were similar to those of a daily dose of aspirin commonly taken to improve heart health.

Do you like kiwi?


5. Boosts the immune system

Kiwifruit is high in vitamin C and other vital nutrients. Just 1 cup of kiwi contains about 273 percent of the recommended daily value of vitamin C. This vitamin is essential for your immune system and helps your body fight disease.

Studies show that kiwi fruit may support immune function and reduce the chance of developing colds and flu, especially in immunocompromised people, the elderly and children.

6. Prevents various diseases

Oxidative stress is an imbalance of free radicals and antioxidants in the body that leads to cell and tissue and DNA damage, leading to health problems. Studies show that regular consumption of kiwi or kiwi extract can reduce oxidative stress. Also, regular consumption of kiwifruit may reduce the risk of colon cancer, as this disease is caused by oxidative stress.

7. Improves vision and prevents vision loss with age

The main cause of vision loss with age is macular degeneration. Kiwifruit can help protect your eyes from this condition, thanks to its high levels of zeaxanthin and lutein. Studies show that eating 3 servings of fruit per day (including kiwi fruit) reduces macular degeneration by 36%.

Is kiwi good for keto?

Expert opinion

Tatyana Filatova

Tanya is a professional food photographer, keto blogger and recipe writer.