Is kiwi keto friendly? – Calories, Nutrition and Keto Recipes
Is kiwi Keto-Friendly?
Yes, in moderation, kiwi can fit into a Keto-friendly diet. It contains a reasonable amount of carbs and a good portion of fiber which can help lower the net carbs. However, they should be consumed in moderation as they contain fructose, a type of sugar which can add to your daily carb intake if eaten in large quantities. Always remember that individual responses to different foods can vary, so it’s important to monitor your reaction and adjust your intake accordingly.
Nutritional Facts About Kiwi
Kiwi is packed with vitamins, minerals, and dietary fiber. It is particularly high in vitamin C and vitamin K and has a good amount of vitamin E. It also contains potassium, magnesium, and folate. Kiwi provides antioxidant protection and promotes cardiovascular health, among other benefits.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 61 | 17 |
| Carbs | 15g | 4g |
| Sugar | 9g | 3g |
| Protein | 1g | 0.3g |
| Fat | 0.5g | 0.1g |
| Impact on Ketosis | Medium | Medium |
What is the Average Weight?
The average weight of a kiwi is about 75 grams, which is approximately 2.65 ounces.
Additional Information About Kiwi
Kiwi is a small powerhouse of vitamins and minerals. In particular, kiwi is an excellent source of Vitamin C, even more than oranges. It also contains antioxidant compounds called carotenoids, which help protect against cell damage and enhance overall body functions. Kiwi is also a good source of dietary fiber, which improves digestive health and can aid in weight management.
Other Foods To Match With
Kiwi can be paired with numerous foods due to its tangy and sweet flavor. You can add it to your salads for a refreshing taste or blend it into your smoothie for a tropical twist. Match it with other low-carb fruits like strawberries, raspberries, or melon in a fruit salad. You can also pair it with yogurt for a healthy and delicious combination. Muscle-building proteins like chicken and fish also go well with it due to its flavor profile which can enhance the overall taste of the meal.
8 Famous Keto-Friendly Dishes To Try
1. Keto Kiwi Smoothie
A refreshing mix of ripe kiwi, unsweetened almond milk and a few drops of stevia, the Keto Kiwi Smoothie is a fantastic choice for a quick meal or a snack. With the high fiber content of kiwi and the low carb, high fat content of almond milk, it is a perfect fit for a ketogenic diet.
2. Kiwi Cucumber Salad
Combining the sweetness of kiwi with the refreshing taste of cucumber, this salad is an excellent option for those on a keto diet. Enhanced with chopped fresh mint, olive oil, and a touch of stevia, this is certainly a go-to keto-friendly meal featuring kiwi.
3. Kiwi Avocado Salsa
A tropical twist on a traditional favorite, Kiwi Avocado Salsa combines kiwi, avocado, cilantro, lime, and a hint of spice for a delightful dish. This salsa is not only keto-friendly due to its low carb content, but also packed with healthy fats from the avocados, making it a wholesome keto choice.
4. Kiwi Coconut Chia Pudding
Using chia seeds, coconut milk, and kiwi, this delightful dessert is a satisfying conclusion to any meal. Chia seeds provide a good amount of fiber and omega-3 fatty acids, while coconut milk offers healthy fats. Kiwi adds a tropical touch, making it an enjoyable low-carb dessert for those pursuing a ketogenic diet.
5. Grilled Chicken with Kiwi Herb Marinade
This Grilled Chicken with Kiwi Herb Marinade is a testament to the versatile use of kiwi in keto-friendly recipes. The marinade, made from kiwi, herbs, and lemon, adds a fresh and tangy flavor to the chicken, making it a delightful low-carb meal.
6. Kiwi Berries Salad
Loaded with antioxidants and fiber, this Kiwi Berries Salad is a delightful mix of kiwi, mixed berries, and mixed greens. Tossed in a simple vinaigrette, this salad is both tasty and keto-friendly, making it a great choice for any meal of the day.
7. Kiwi Spinach Smoothie
A great source of vitamins and minerals, this Kiwi Spinach Smoothie combines spinach, kiwi, and unsweetened almond milk to create a nutrient-packed meal option. High in fiber and low in carbs, this smoothie is great for maintaining ketosis.
8. Kiwi Lime Pie
Sink your teeth into a rich, zesty dessert with this Kiwi Lime Pie. The crust, made from almond and coconut flour, combined with a sweet tart kiwi lime filling makes it a low-carb delight. The healthy fats from the crust and the fiber from the kiwi ensure this pie fits nicely into a keto diet.
Frequently Asked Questions about kiwi and Keto
Can Kiwi be incorporated into a Keto Diet?
Yes, Kiwi can be incorporated into a ketogenic diet, but in moderation. A typical keto diet significantly restricts the intake of carbohydrates, often limiting them to 20-50 grams per day. One medium-sized kiwi contains around 10 grams of carbs, which represent half or a quarter of the daily carb allotment for a strict keto dieter. Therefore, eating large quantities of kiwi may push you out of ketosis. Some dieters may choose to include small portions of kiwi in their diet occasionally.
What is the Nutritional Profile of kiwi?
A medium-sized kiwi is packed with nutrition. It contains approximately 42 calories, 0.4 grams of fat, 10 grams of carbohydrates, 2.1 grams of fiber, 6.2 grams of sugar, and 0.8 grams of protein. Kiwis also contain a variety of vitamins and minerals, including Vitamin C, Vitamin K, Vitamin E, folate, and potassium.
Does the Sugar Content of kiwi impact Ketosis?
Yes, the sugar content in kiwi can impact ketosis. The ketogenic diet encourages low carbohydrate and sugar intake to help your body transition into a state of ketosis, where it burns fat for energy instead of sugar. Eating a food rich in sugar – like kiwi – can provide your body with excess carbohydrates, which it will burn for energy instead of fat. This could potentially inhibit the state of ketosis.
Can I make Keto-friendly Recipes with kiwi?
Yes, there are several keto-friendly recipes you can make with kiwi, provided you pay close attention to portion sizes. For example, you could create a low-carb tropical smoothie with kiwi, just keep in mind your other carbs for the day. Other recipe options include kiwi and cucumber salad, or a kiwi and spinach salad with a low-carb dressing.
How to best incorporate kiwi into a Keto Diet?
The best way to incorporate kiwi into a keto diet is by paying close attention to portion size. Instead of having a whole kiwi, consider eating half a kiwi as a sweet treat. Pairing kiwi with high-protein or high-fat foods can also help balance out the carbs. Using this strategy, you can accommodate the inclusion of kiwi whilst optimizing the health benefits and not compromising your state of ketosis.
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