Is Kiwi Good for Weight Loss? The Truth


For one reason or another, the kiwi fruit is often overlooked.

It’s a simple yet delicious fruit, but the question many people have is can they help with weight loss goals?

Kiwis are low in calories, and contain a wide range of health benefits from a high content of vitamin C to dietary fiber and more. As such, they’re a great choice if you’re looking for a fruit to eat in line with your weight loss goals.

Kiwis aren’t the first fruit many people think to eat, as they take a back seat to the much more popular bananas, apples, and oranges of the world.

This means many of us are missing out on the amazing flavor and incredible health benefits this small fruit has to offer.

If you have weight loss goals, it’s not a bad idea at all to turn to the kiwi as your go-to fruit snack.


Well because the kiwi is low in calories which is one of the most important factors for any diet, with a single kiwi containing as few as 61 calories which is less than your average apple.

But on top of that kiwis are high in vitamin C and antioxidants, so they can help your immune system fight off sickness and speed up digestion.

They also have dietary fiber which will keep you feeling full for longer and can keep your cravings at bay.

Kiwi Health Benefits

If you aren’t sure what kiwis have to offer as part of a weight loss diet, here are some of the biggest health benefits they provide:

Low in Calories

Perhaps the most important factor for weight loss is the amount of calories a food has.

In the case of the kiwi fruit it’s on average a mere 61 calories.

Foods that are low in calories are useful for weight loss because they help you stay within your caloric goal for the day.

If every food you eat has 100 or more calories, and you have to eat 1,500 or less to lose weight, you’re going to be limited in how much you eat.

But on the other hand if you stick to foods like the kiwi that are lower in calories, you can feel like you’re eating more food and still losing weight.


Kiwis are very high in antioxidants, which means they help remove free radicals in the body.

This reduces oxidative stress, and as a result you will be less susceptible to inflammation and sickness.

This immune system boost should always be welcome so it’s a bonus of eating the delicious fruit.

Vitamin C

Kiwis are also very high in vitamin C, which is also great for the body’s immune system.

Move aside oranges, there’s a new fruit on the block.

While many people may tell you that citrus fruits are the only way to go to hit your vitamin C recommended intake, a single kiwi can contain as much as 230% of your daily recommended intake.

Kiwi Weight Loss Ideas

If you’re looking to get creative in the kitchen with your new favorite fruit, then we’ve got you covered.

Kiwi is a versatile fruit that offers a unique flavor that lends itself well to a variety of recipes.

The best use of kiwi for weight loss goals is in a smoothie.


Nothing quite beats a refreshing smoothie on a hot summer’s day.

This is especially true if you’re on a mission to lose weight and you want to take on board as much healthy goodness from fruits and vegetables as humanly possible.

Kiwi isn’t a common ingredient in many smoothies, but it’s actually quite pleasant, and it adds a healthy portion of vitamin C and antioxidants to your drink.

Some of the best ingredients to use with kiwi in a smoothie include citrus fruits and cucumber.

If you take some oranges and lemons, for example, and combine them with kiwi and water in a smoothie you might be surprised at the results.

Throw in some slices of cucumber and you’ll get an extra refreshing blend perfect for a hot afternoon.

Apple can be a nice refreshing addition to a kiwi-based smoothie too, so apple, kiwi, and cucumber isn’t a bad combination.


Yes, you can also use kiwi in salads if you’re looking to up your weight loss recipe game.

While it isn’t the easiest ingredient to use in a salad, there are some ingredients it works really well with.

For example, if you use cucumber with kiwi you can’t go wrong.

Believe it or not, honey is another great complimentary ingredient to use with kiwi in a salad. If you get together some slices of kiwi with walnuts and honey you have yourself a quick and easy salad.

You can even mix kiwi with avocado and tomato in a salad to tantalize the taste buds.

While it’s not strictly a salad, another thing you can do with kiwis and avocados is make them into an exotic salsa.

If you have some healthy crackers or chips on hand and you’re looking for something to dip them in to cover up the bland taste, then why not try making a kiwi avocado salsa verde?

This recipe is great for when you have friends or family over, and simply requires avocado, red onion, lime, cilantro, and some garlic if you’re feeling brave.


When you’re on a diet, the worst aspect is often the fact that you can’t eat all of the good stuff you would normally indulge in.

Dessert is more often than not completely out of the question, as are many other delicious yet unhealthy snacks like chocolate, cookies, and cake.

However, if you’re willing to get creative in the kitchen you can still have that dessert you crave to cap off a great meal.

Kiwi is a great candidate for a fruit-based pudding that won’t disrupt your weight loss goals.

Specifically, kiwi with an assortment of her fruits like blueberries and raspberries in a chia pudding can be just the kind of healthy yet indulgent treat you need to stay sane.

To make a kiwi chia pudding, you’re going to need some coconut milk and little else. What you add is up to you, although of course chia is required too.

Some choose to add to maple syrup to this type of pudding for sweetness, but if you would prefer to keep it extra healthy you can omit this ingredient.

Frequently Asked Questions About Kiwis and Weight Loss

Does Kiwi burn belly fat?

Kiwi fruit can actually help to burn belly fat, yes.

This is due to the metabolism-boosting effect it can which will help you digest and break down the food you eat more quickly.

Kiwis also have a range of other health benefits and are low in calories, so you don’t have to feel guilty when you eat them.

Does Kiwi increase weight?

Interestingly, just as kiwis can help you lose weight, they can also help you put on weight if that’s what you’re looking to do.

This is because there are plenty of healthy fats in the fruit and if you eat several of them in a single sitting you will get a decent amount of calories.

Then again, if you are looking to bulk up, there are much better foods to look to than kiwi.

Is it OK to eat kiwi fruit everyday?

Yes, it’s ok to eat kiwi fruit everyday.

In fact, your doctor may even recommend it!

There’s a reason why we’re often told to get our five a day, so if you love kiwis there’s no reason not to indulge in them on a daily basis. The fruit is high in antioxidants, too, so they can help boost your immune system with regular consumption.

A Final Word From Energetic Lifestyle

Kiwis are an often overlooked fruit, but they can be a great pick if you’re looking to lose weight.

As a small but delicious fruit, they are easy to use in recipes and contain few calories so you don’t have to feel guilty about indulging in them.

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Article by:

Energetic Lifestyle Team

Our detailed review has been contributed to by multiple members of the Energetic Lifestyle Review Team to ensure the best research and highest standard of quality. Have a good or a bad experience with one of the products? Please let us know, we love the feedback!

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