Per Medium-Sized Fruit — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/golden-kiwi

golden kiwi

CARBS

10g

PROTEINS

0.8g

FATS

0.4g

Golden kiwi is a moderate carbohydrate fruit, which may be included in a diabetes meal plan in controlled portions.

Quantity: 1 medium-sized (69g)

Glycemic Index: 50

Glycemic Load: 6

Fiber: 2g

Key Nutrients: Vitamin C, Vitamin K, Vitamin E, Potassium, Folate

Health Impact: Golden kiwi has a moderate glycemic index and load, which can cause a moderate rise in blood sugar levels. The fiber content can aid in slower digestion and absorption, helping to moderate insulin response.

💉 Suggested Bolus

Consider pre-bolusing insulin 10-15 minutes before consumption to match the carbohydrate absorption rate.

🍽️ Best Paired With (Veg)

Mixed nuts – Provides healthy fats and proteins that can help slow the absorption of sugar.
Chia seeds – High in fiber and omega-3 fatty acids, which can help maintain blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein helps to balance the meal and reduce overall glycemic load.
Boiled eggs – High in protein and fats, which help to slow glucose absorption and stabilize blood sugar.

🥄 Smart Substitutes

Avocado – Higher in healthy fats and lower in carbs, helping to stabilize blood sugar levels.
Berries – Lower glycemic index and provide antioxidants without spiking blood sugar.
Cucumber slices – Very low in carbohydrates and can help hydrate due to high water content.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the kiwi.
30–60 min: Moderate rise in blood sugar due to the natural sugars in kiwi.
2–3 hr: Blood sugar levels should begin to stabilize as the fiber in kiwi helps to moderate the release of sugars.

“Many in the low-carb community find that balancing fruit intake with sources of protein and healthy fats can mitigate blood sugar spikes and provide sustained energy.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with a source of healthy fats or proteins to slow glucose absorption.

🤔 FAQs about golden kiwi

How much kiwi can I eat without affecting my blood sugar?

It's best to limit to one small kiwi per serving and pair it with a protein or fat source to minimize blood sugar impact.

Is kiwi better than other fruits for blood sugar control?

Kiwi is relatively lower in sugar compared to fruits like bananas or grapes, making it a better option for those managing blood sugar levels.

Have a question about golden kiwi or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.