Kiwi Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
49–58
reported range
Glycemic load
6
Low GL
This food's glycemic index is 49–58, which is Low GI.
Kiwi is a good fruit option for people managing blood sugar because its GI is low to medium and its glycemic load per fruit is low. The fiber content (2.5 g per fruit) helps slow sugar absorption. However, gold kiwi is slightly higher in sugar than green kiwi, so variety and portion matter. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Kiwi GI is estimated in the 49–58 range — green kiwi is low GI, gold kiwi may edge into medium territory when fully ripe.
One medium kiwi provides 64 mg of vitamin C — about 71% of the daily value for adults.
Glycemic load of 10 or below is classified as low — one medium kiwi has a GL of about 6.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium fruit (69 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
10.1g
Net carbs
7.6g
total carbs minus fiber
Fiber
2.5g
slows the glucose rise
- Sugars
- 6.2g
- Protein
- 0.8g
- Calories
- 42kcal
Notable nutrients
- Vitamin C64 mg
- Vitamin K27.8 mcg
- Potassium215 mg
- Folate17.2 mcg
- Copper0.1 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Favorable fruit choice with moderate portion guidance
Kiwi is a good fruit option for people managing blood sugar because its GI is low to medium and its glycemic load per fruit is low. The fiber content (2.5 g per fruit) helps slow sugar absorption. However, gold kiwi is slightly higher in sugar than green kiwi, so variety and portion matter. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
One medium kiwi (about 69 g) contains roughly 7.6 g of net carbs and a glycemic load of around 6, which is low. Most people with diabetes can comfortably include one or two kiwis per day as part of their fruit intake. Avoid pairing with added sugar or consuming kiwi juice, which removes fiber and concentrates sugar. Whole fruit is always preferable to juice or dried kiwi.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness level
Raises GIAs kiwi ripens, its starches convert to simple sugars, raising the GI. A very ripe, soft kiwi will have a higher GI than a firmer, less ripe one. The difference can be meaningful enough to push it from low to medium GI territory.
Green vs. gold variety
Raises GIGold (yellow-fleshed) kiwi is naturally sweeter and higher in sugar than green kiwi, resulting in a slightly higher GI. Green kiwi's tartness and higher fiber content give it a modest edge for blood sugar management.
Peeling and slicing
Little effectPhysical preparation like peeling or slicing does not meaningfully change GI. Eating the skin (which is edible and adds fiber) may slightly lower the glycemic response compared to peeled fruit alone.
Juicing vs. whole fruit
Raises GIJuicing kiwi removes the fiber and concentrates the sugar, substantially raising the glycemic impact. Even fresh kiwi juice will have a higher GI and GL than the whole fruit. Whole fruit is always the better choice.
Pairing tip
Pair kiwi with a source of protein (like Greek yogurt, cottage cheese, or a handful of almonds) to slow gastric emptying and reduce the blood sugar spike. A small fruit salad combining kiwi with berries (which are lower in sugar) can also help moderate the overall glycemic load of a meal.
Why GI numbers vary
Kiwi GI data varies across sources and by variety. Published values for green kiwi range from about 49 to 58, while gold kiwi may reach slightly higher. The variation reflects differences in ripeness, variety (green vs. gold), and testing protocols. We report the honest range (49–58) and classify kiwi as low because the most common green variety and typical ripeness level land at or below 55. Gold kiwi may edge into the medium category when fully ripe.
Not medical advice. This page is general nutrition information about Kiwi. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Kiwi GI ranges from approximately 49 to 58 depending on variety and ripeness. Green kiwi typically falls around 49–53, while gold kiwi can reach 55–58. Because of this variation, we report a range rather than a single number. In practical terms, kiwi is a low-to-medium GI fruit, with green kiwi being the better choice for blood sugar management.
Yes, kiwi can be a good fruit choice for people with diabetes when eaten in appropriate portions. One medium kiwi has a low glycemic load of about 6 and provides 2.5 g of fiber, which helps slow sugar absorption. It is also rich in vitamin C and potassium. However, gold kiwi is higher in sugar than green kiwi, and portion size still matters. People with diabetes should discuss their fruit intake with their care team — this is general nutrition information.
Kiwi sits in a favorable position among fruits for blood sugar management. It has a lower GI than tropical fruits like mango (GI ~51–60) and pineapple (GI ~59–66), and a similar GI to apples (GI ~34–40) and pears (GI ~33–42), though kiwi is slightly higher. It has a lower sugar density than grapes or bananas. The fiber content is good for a fruit of its size, which helps moderate the glycemic response.
Kiwi at about 7.6 g net carbs per medium fruit is moderate for low-carb diets. On a moderate low-carb plan (50–100 g net carbs/day), one or two kiwis fit easily. On strict keto (under 20–30 g/day), a single kiwi uses a significant portion of the daily carb budget, so it is often limited or replaced with lower-carb fruits like berries. The fiber content is a positive factor.
Eating kiwi skin adds fiber (about 1 g extra per fruit) and may slightly lower the glycemic response compared to peeled fruit alone. The skin is edible and contains additional nutrients, though some people find the texture unappealing. For blood sugar management, eating the skin is a small positive but not a major factor — the overall portion and ripeness matter more.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026