Carbs and Calories in Kiwi: Is Kiwifruit Keto Friendly?


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. 

kiwi calories

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.

How Many Carbs are in Kiwis?

  • There are 10 grams of carbs in a whole kiwifruit.
  • One full cup of sliced kiwi contains 26 grams of carbs.

How Many Calories are in Kiwis?

  • There are 42 calories in a whole kiwifruit.
  • One full cup of slice kiwi contains 110 calories.

Origin

The kiwi, also known as the fuzzy kiwifruit and Chinese gooseberry, is known scientifically as Actinidia Deliciosa.  This fruit grows on a woody vine and originates from southern China.  Kiwi vines are also commercially cultivated in many other regions that provide adequate altitude and temperature.  This plant prefers altitudes between 600 and 2,000 meters and may reach heights of approximately 30 feet when it’s grown as a shrub.

Nutrition Facts

Serving Size:  1 whole Kiwifruit
Calories 42
Total Fat 0.4 grams 0%
Saturated fat 0 grams 0%
Polyunsaturated fat 0.2 grams
Monounsaturated fat 0 grams
Cholesterol 0 milligrams 0%
Sodium 2.1 milligrams 0%
Potassium 215.3 milligrams 6%
Total Carbohydrate 10 grams 3%
Dietary fiber 2.1 grams 8%
Sugar 6 grams
Protein 0.8 grams 1%
Vitamin A 1% Vitamin C 106%
Calcium 2% Iron 1%
Vitamin D 0% Vitamin B-6 0%
Cobalamin 0% Magnesium 2%

Uses

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 the antioxidant effects 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.

kiwifruit calories

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.

This extract has a high level of active Actinidin, with no residues of harsh chemicals. The extraction process separates the bioactive components from the kiwifruit using water.  The extract contains high concentrations of enzymes, phenols and soluble fiber and retains their full activity, allowing you to effectively digest the proteins from foods.

Side Effects

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

In rare cases, kiwis could slow blood clotting, which may thin the blood or increase bleeding, which could increase the severity of bleeding 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 found that 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 can lower 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 was found that eating 2 – 3 kiwis daily significantly lowered the risk of blood clots.  Kiwis also reduced the amount of fat in the blood (lipid levels).  Researchers said that these effects were similar to those of a daily dose of aspirin typically taken to improve heart health.
  • Strengthens the Immune System – Kiwis are chock full of vitamin C and other vital nutrients.  Just 1 cup of kiwi provides about 273 percent of your daily recommended value of vitamin C.  This vitamin is essential to your immune system and helps the body fight off disease.  Studies show that kiwis may support immune function and reduce the likelihood of developing cold and flu, especially in at-risk groups like individuals with immune disorders, geriatric people and children.
  • Prevents Various Illnesses – Oxidative stress is 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 degeneration is the leading cause of vision 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

kiwi carbs

There are 2 grams of fiber in one whole kiwifruit, and 50% more if eaten with the skin. 

Millions of people all over the world suffer from IBS, which can cause on-going constipation or diarrhea, along with uncomfortable gas or bloating.  One study found that kiwifruits improved the symptoms of IBS sufferers with constipation.  Because kiwi has a high water 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

Kiwifruit is rich in vitamin C that helps your scalp grow healthy hair.  Kiwi is also chock full of zinc, which is a vital mineral in hair health. It helps hair grow, prevents hair fall and stops dandruff in its tracks. Simply slice a kiwi in half and scoop out the flesh with a spoon.  Mash the fruit with a fork and then rub it topically into the scalp for 5 minutes or longer and then rinse.  Consuming the fruit can also bring about these hair benefits.

Kiwi Benefits for Skin

You can also apply mashed kiwi to 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 apply a paste of one mashed kiwi with 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 people do not consume enough nutrients in their diets, eating kiwis with the skin left on is one easy way to boost your intake of fiber, vitamin E and also folate, all of which are abundant in the kiwi’s peel.  Eating the skin can increase your intake of these important nutrients by up to 50%.

Is Eating Kiwifruit Safe While Pregnant or Nursing?

Kiwifruit is good for pregnant and nursing women, 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.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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