Answer: Yes, kiwis can be incorporated into a ketogenic diet, but in moderation due to their carbohydrate content. While they do contain some sugars, their high fiber content can offset this.
The ketogenic diet’s main focus is on high fat, moderate protein, and very low carbohydrate intake, and considering this, kiwis can still be enjoyed as part of your keto journey:
- Carbohydrate Content: Kiwis have a total carbohydrate content of around 14.66 g per 100g, which is a moderate amount. Therefore, it is essential to limit your intake and not consume them in large quantities.
- High in Fiber: On the brighter side, kiwis are high in dietary fiber, with 3g per 100g. Dietary fiber is subtracted from total carbs to calculate net carbs, which are what you should be tracking on keto.
- Sugar Content: Kiwis do contain a fair amount of sugars (around 8.99 g per 100g), but remember, the overall goal of keto is to stay under a specific daily carb limit, not to avoid all carbs and sugars entirely.
- Low in Fat: Kiwis are low in fat (0.52 g per 100g), which doesn’t make them an ideal keto fruit, but they can still be incorporated into your diet in controlled portions.
- Calorie Count: With only 61 kcal per 100g, kiwis can be an excellent choice for those on a calorie-restricted keto diet.
Remember, the key to a successful keto diet is moderation and balance. If you love kiwis, you can certainly still enjoy them on your keto journey – just be mindful of portion sizes.
- Amount Per ServingCalories61
- % Daily Value *
- Total Fat
- Saturated Fat 0.03g 1%
- Cholesterol 0mg 0%
- Sodium 3mg 1%
- Potassium 312mg 9%
- Total Carbohydrate
- Dietary Fiber 3g 12%
- Sugars 8.99g
- Protein 1.14g 3%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.