Kiwano
The exotic fruit with a spiky orange skin and emerald-green, jelly-like flesh, tasting like a mix of cucumber, banana and lemon. Its net carbohydrate is very low with a low glycemic index (≈25), and it is one of the most hydrating, refreshing fruits.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Cut the fruit in half and eat the jelly-like flesh and soft seeds with a spoon; it is deeply hydrating and provides minerals such as magnesium and zinc with almost no calories.
Best preparation methods
Enjoy the flesh as it is with a little lemon juice or a few drops of rose water, or spoon it over fruit and vegetable salads for an exotic look and a fresh, tangy taste.
Important Nutritional Note
An exceptional choice for keto or low-carb eaters looking for a distinctive tropical flavour with hardly any effect on blood sugar or insulin.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 44 kcal | 44 kcal |
| Protein | 1.8 g | 1.8 g |
| Carbohydrate | 7.6 g | 7.6 g |
| Available carbohydrate | 7.1 g | 7.1 g |
| Fat | 1.3 g | 1.3 g |
| Dietary fibre | 0.5 g | 0.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Kiwano good for weight loss?
Yes. Kiwano is very low in calories (44 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Kiwano affect blood sugar?
Its glycemic index is 25 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 1.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Kiwano?
A typical 100 g portion of Kiwano provides about 44 kcal, 1.8 g protein, 7.6 g carbohydrate, 1.3 g fat and 0.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.