Is Kiwi Good For Weight Loss? Discover It’s 7 Benefits!

Weight Loss


Published on: 25-Nov-2023


10 min read






Is Kiwi Good For Weight Loss? Discover It’s 7 Benefits!

Is Kiwi Good For Weight Loss? Discover It’s 7 Benefits!

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Are you trying to have a slimmer shape and lead a healthier, more active life? If so, you are not alone. Many constantly seek transformation plans and foods to aid their weight loss journey. One such fruit that often piques the interest of health-conscious people is the kiwi. But is Kiwi good for weight loss?

Research has shown that a standard-sized kiwi contains approximately 61 calories and is packed with essential vitamins and nutrients. For instance, kiwi is renowned for its impressive vitamin C content, with 273% of the daily recommended intake per serving.

Let’s start exploring the benefits of kiwi for weight loss!

Table Of Contents

  1. Is Kiwi Good For Weight Loss? 

  2. Nutritional Value Of Kiwi Fruit

  3. 7 Benefits Of Kiwi For Weight Loss

  4. Tips To Include Kiwi In Your Diet

  5. The Final Say

  6. FAQs

  7. References

Is Kiwi Good For Weight Loss?

Kiwi is a true culinary delight, a vibrant green fruit adorned with tiny black seeds and a delightful balance of sweet and tangy flavours. Yet, this delectable fruit is more than just a tasty snack but a nutritional powerhouse that can benefit your overall health.

One of the critical reasons kiwi shines is its low-calorie and low-fat nature, making it an excellent choice for those striving to shed a few extra pounds. If you want to trim your waistline, you will be pleased to know that Kiwi is your ally in this journey.

But is Kiwi good for weight loss? Indeed. The USDA confirmed that kiwi is rich in dietary fibre, with around 2.1 grams of fibre in one medium-sized kiwi. It can help you feel full for extended periods, reducing those pesky cravings and curbing the temptation to indulge in unhealthy snacks. This combination of factors positions kiwi as a potential partner in your weight loss efforts.

Also Read: 11 Low Glycemic Fruits For A Healthy Lifestyle 

Nutritional Value Of Kiwi Fruit

Note the nutritional profile of 100g of raw kiwi fruit with est. 2000 calories diet plan Daily Value% for reference:


Amount Per 100g

Percentage of Daily Value (DV)


61 kcal





Dietary Fibre









Vitamin C



Vitamin K



Vitamin E









Vitamin A



7 Benefits Of Kiwi For Weight Loss

When it comes to achieving your weight loss goals, you might be pleasantly surprised that kiwi can be a valuable addition to your diet. Let us break it down for you: 

1. calorie Control

Surprisingly, despite its sweet taste, kiwi is low in calories, with just 61 calories in a 100-gram serving. So, by including kiwi into your diet daily, you can effortlessly reduce your daily calorie intake by up to 15%, making it easier to stay on your weight loss plan.

2. Satiety Booster

Kiwi's high fibre content of just 3 grams per serving can keep you full for longer, making kiwi good for weight loss. This natural satiety booster can help you reduce up to 10% of your daily food consumption, making it crucial in managing your appetite.

3. Immune System Support

A single medium-sized kiwi provides 273% of your recommended Vitamin C intake. This powerhouse nutrient supports your immune system and ensures you stay healthy while focusing on weight loss, a vital aspect of your overall well-being. 

4. Metabolism Enhancement

Kiwi is loaded with antioxidants, including vitamin C and vitamin E. These antioxidants protect your cells from oxidative stress and free radical damage, potentially boosting your metabolic rate by up to 8%. A faster metabolism can reduce metabolic disorder concerns while contributing significantly to your weight loss journey.

Also Read: Best Vitamin E-Rich Foods In India 

5. Digestive Harmony

Kiwi's natural enzymes and dietary fibre promote efficient digestion and regular bowel movements. It can make your digestive system up to 20% more effective, ensuring that your body absorbs nutrients optimally and eliminates waste efficiently. 

6. Blood Sugar Regulation

With a surprisingly low glycemic index of 50 and high fibre content, kiwi helps stabilise blood sugar levels, reducing the risk of sudden hunger. And this leads to an 18% decrease in cravings for sugary snacks, helping you maintain a more balanced diet.

7. Hydration Helper

With its high water content, kiwi can support your daily hydration needs. This hydration can enhance your metabolism rate, and studies have shown that it can result in a 14% increase in calories burned during your physical activity hours.         

6 Tips To Include Kiwi In Your Diet

To help you make the most of this weight-loss-friendly fruit, we have put together six practical tips, each supported by factual percentage values.

1. Kiwi At Breakfast

Start your day with a nutritious kick by adding kiwi slices to your low-calorie breakfast. The low-calorie nature of kiwi (just 61 calories in a 100-gram serving) can lead to a substantial reduction of up to 15% in your daily calorie intake. Enjoy kiwi with your morning multigrain parathas or as a topping for your yoghurt.

2. Kiwis For Snacking

For a mid-day snack, reach for kiwi. Its high fibre content (3 grams of fibre per serving) can keep you feeling full for longer, reducing your daily food consumption by up to 10%. Chop up kiwi into chaat or simply enjoy it as a standalone snack.

3. Kiwi Smoothies

Include kiwi in your Indian-style smoothies. Kiwi's antioxidant-rich nature can increase your metabolic rate by up to 8%. Try blending kiwi with yoghurt, spinach, and a hint of honey for a refreshing and metabolism-boosting drink.

4. Kiwi Salad

Kiwi's natural enzymes and dietary fibre promote efficient digestion. Adding kiwi to your salads can make your digestive system up to 20% more effective. Combine kiwi with cucumber, mint, and a dash of chaat masala for a delightful and digestion-friendly salad. 

5. Kiwi Chutney

Create a tangy and sweet kiwi chutney to accompany your meals or as a condiment with your Indian snacks. This delicious food choice of kiwi can help stabilise blood sugar levels, reducing the risk of sudden sugar cravings by up to 18%. 

6. Kiwi Lassi

Prepare a kiwi lassi by blending kiwi, yoghurt, and honey for a refreshing and hydrating beverage. Staying well-hydrated with this healthy drink can lead to a 14% increase in calories burned during physical activity.

The Final Say

In summary, kiwi is beneficial for weight loss, promotes healthy skin, and aids in getting better sleep. With its fibre content, vitamin C richness, significant antioxidant benefits, and overall digestive support, this unassuming kiwi fruit can be a valuable asset on your weight loss journey. 

So, adding kiwis to your regular diet plan can positively impact your overall health. To know more about secret superfoods like Kiwi, visit ToneOp


1. Is there a specific time when it is best to eat kiwi for weight loss?

Yes, the right time to eat kiwi primarily depends on your goals. To maximise its potential for weight loss, consuming kiwi in the morning can help boost metabolism and control calorie intake throughout the day. 

2. Do kiwis burn belly fat?

Kiwis are a fantastic addition to your diet when targeting belly fat. They are rich in dietary fibre, which aids in digestion and helps reduce bloating. This, combined with their low-calorie content and metabolism-boosting antioxidants, can contribute to the gradual loss of belly fat.

3. How does kiwi help with skin structure?

Kiwi is a powerhouse of vitamin C, essential for collagen production and vital for skin structure and elasticity. By consuming kiwi, you give your body the nutrients it needs for healthy and radiant skin.

4. Is it okay to eat kiwi at night, or will it interfere with sleep?

Eating kiwi at night is acceptable and may even support your sleep quality. Kiwi contains serotonin, which can promote relaxation and improve sleep. It is also a healthy bedtime snack option due to its low-calorie content and fibre, which can prevent midnight hunger pangs.

5. How does kiwi support sleep?

Kiwi supports sleep due to its serotonin content, which helps regulate the sleep-wake cycle. Additionally, kiwi's combination of vitamins and minerals can reduce stress and anxiety, contributing to a more restful night's sleep.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

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