Kiwi (green)
Fruits · Other Fruits
Two green kiwifruit, about 150 g, are still rated green. Almost nothing else in the fruit section holds its rating at double the standard serve, which is what makes kiwi worth knowing about: one fruit at 75 g carries 0.05 g of fructans, two carry 0.1 g, and neither crosses into moderate. Nothing else registers at all.
Last updated 3 September 2026Serving sizes for kiwi (green)
One kiwifruit (75 g) is rated green, and so is a serve of two (150 g).
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 kiwi | 75 g | Fructans 0.05 g | |
| 2 kiwis | 150 g | Fructans 0.1 g |
Breakdown for 1 kiwi
Is kiwi (green) low FODMAP?
Fructans are the only group kiwi brings, and they scale in a straight line: 0.05 g in one fruit, 0.1 g in two. The threshold is what makes that comfortable, since a portion turns moderate above 0.1 g, so the two-fruit serve sits exactly on the line rather than over it. Read that as no headroom rather than a licence for three. Excess fructose, sorbitol, mannitol, lactose and GOS are all absent, which is unusual in a fruit sweet enough to eat for dessert.
Kiwi (green) and IBS: what to know
Because the rating holds at two fruit, kiwi is the one to build volume with when everything else in the bowl is on a small serve. That does not make the rest of the meal disappear: a portion sitting on its threshold leaves you no room to be casual about what you put beside it. Gold kiwifruit is a separate entry with its own figures, so do not carry these across. Some people find the seeds and the acidity noticeable on an empty stomach, which is a matter of texture and acid rather than fermentation.
Gut-friendly ways to eat kiwi (green)
Two kiwifruit halved and eaten with a teaspoon is a dessert that needs no recipe. Sliced, they hold their shape in a fruit salad better than berries do, and they sit happily beside strawberries, green at 10 medium berries, for a bowl that is mostly volume and very little arithmetic. Blitzed into a smoothie the seeds disappear, though the fruit count still applies. The skin is edible once you rub the fuzz off, if you can get past the texture.
Frequently asked questions
How many kiwifruit can I eat in one sitting with IBS?
Two is the largest tested amount, and it is still rated green, which is about as generous as fruit gets in this guide. Three is not tested, and since the fructans in a two-fruit serve already sit right on the 0.1 g moderate line, a third would take the portion over it. Two is the number to work with.
Is gold kiwi the same as green kiwi for FODMAPs?
No, treat them separately. Gold kiwifruit has its own entry with its own tested serves, and the figures on this page describe green kiwifruit only. The two differ in sweetness and sugar profile, so the safe habit is to look up the one you are actually eating rather than assuming the colour is cosmetic.
Is dried kiwi low FODMAP?
The fresh figures do not carry over. Drying removes the water and leaves the sugars behind, so a few pieces of dried kiwi represent much more fruit than the tested serve allows, and sweetened dried fruit adds sugar on top of that. If you want volume, stay with the fresh version, where two whole kiwifruit is a rated green portion.
Can I put kiwi in a smoothie?
Yes, but count what goes in the jug. Blending hides quantity, and three or four kiwifruit vanish into a smoothie without feeling like three or four pieces of fruit. Keep to two, treat whatever else is in the jug as part of the same meal, and remember that a blended fruit load arrives in your gut faster than a chewed one.
Check a whole plate in seconds.
Not sure about a whole meal? Scan it with the Gut Friendly app.
Get the app
