Kiwi
A moderate-GI fruit with useful fiber and vitamin C; the seeds and flesh together slow digestion.
FatTonic Facts
Kiwi · per serving 2 fruit (140g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 13 | −10.4 |
| Processing | whole | 0.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | 50 | |
| Carbs (g) | 20 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168153 (Kiwifruit, green, raw), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 140 g): carbs 14.7, sugar 9, fiber 3, protein 1.1, fat 0.5 g.
What this means for fat-burning
Why this score: glycemic load 8 set it, −17.6 points. Source: USDA FoodData Central, FDC 168153.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Kiwi scores 80, rated Excellent. It scores higher than 56% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does kiwi spike insulin?
Glycemic load 8 for 2 fruit (140g); FatTonic Score 80/100 — it strongly supports fat-burning.
Is kiwi good for fat loss?
Excellent (80/100): kiwi strongly supports fat-burning.