Foods

How many carbs are in a kiwi?

One medium kiwi (140g) has about 19.6g of total carbohydrate and 15.4g of net carbs. The fiber is notable for a fruit this small, which is part of why it digests more gradually than its sweetness suggests.

Carbs by portion

Net carbs

A medium kiwi has about 15.4g of net carbs, which is total carbs (19.6g) minus fiber (4.2g). That 4.2g of fiber is relatively high for a fruit this size. Net carbs are the carbohydrates that raise blood glucose. See the net carbs guide for when to use net instead of total carbs.

Glycemic index of a kiwi

The glycemic index of a kiwi is about 52. Kiwifruit has a medium glycemic index. Despite its sweetness, the fiber and organic acids in kiwi slow digestion enough to keep the GI in the low-to-medium range. Source: University of Sydney Glycemic Index Database.

For diabetes

One medium kiwi carries about 19.6g of total carbs, roughly one carb exchange. The fiber helps moderate the glucose rise compared with juice or dried fruit, but the carbs still need to be counted. Pairing kiwi with protein or fat slows absorption further. Most U.S. care teams dose on total carbs, not net. See the diabetes carb-counting guide.

Keto and low carb

One medium kiwi has about 15.4g of net carbs, more than half a typical strict keto day's budget of 20 to 30g. A whole kiwi is hard to fit into most keto plans. Half a kiwi (around 7g net carbs) can work if the rest of the day is very low carb.

Good to know

Kiwi skin is edible and adds more fiber than the flesh alone. Most people peel it, but eating the skin raises the fiber content by roughly 50 percent, which lowers net carbs slightly. Gold kiwi varieties are sweeter and carry a bit more sugar than green kiwifruit. The USDA data here is for standard green kiwi, not gold.

Full nutrition (per 100g)

• Calories: 58.0 kcal
• Carbohydrate: 14.0g
• Fiber: 3.0g
• Sugars: n/ag
• Protein: 1.06g
• Fat: 0.44g

Frequently asked questions