Benefits Of Kiwis For Weight Loss

What are kiwis?

Small and fuzzy, kiwis have a brown exterior and green or golden interiors. Although they originated in China, they are now grown all over the world. Their skin is thin and edible, although many people opt to peel it off. The kiwi's flesh is a vivid green colour and is peppered with tiny, black seeds. It is juicy and tastes tangy and sweet. Although kiwis are frequently consumed raw and are a good source of vitamin C, they can also be used in a variety of cooked dishes.

Does kiwi help you lose weight?

Kiwis can be a helpful part of weight loss, but they should not be the only food you eat. A healthy weight loss plan should include a variety of foods and should be accompanied by regular physical activity.

Eating kiwis may help with weight loss in several ways. 

Firstly, the fibre in kiwis can help you feel fuller for longer, which can help reduce your overall calorie intake.

Secondly, vitamin C and other antioxidants in kiwis may help boost your metabolism, which can help you burn more calories.

Finally, the potassium in kiwis may help regulate your body's water balance, which can help reduce bloating and water weight.

It is also important to note that, while kiwis are low in calories, they are not a low-calorie food. One medium kiwi contains about 42 calories, so if you are trying to lose weight, it is important to be mindful of portion sizes and not eat too many kiwis. 

As with any weight loss plan, it is important to consult with a healthcare professional before making significant changes to your diet or exercise routine.1

Other health benefits of kiwis

Kiwis are a good source of several nutrients and have a number of potential health benefits. Some of the potential health benefits of kiwis include:

  • Boosting the immune system: Kiwis are high in vitamin C, which is an important nutrient for supporting the immune system
  • Improving cardiovascular health: Kiwis are rich in potassium, which can help lower blood pressure and reduce the risk of stroke2
  • Promoting healthy skin: The vitamin C and antioxidants in kiwis may help protect the skin from free radicals
  • Promoting healthy digestion: The fibre in kiwis can help support healthy digestion and prevent constipation
  • Reducing the risk of asthma: Some research suggests that eating kiwis may reduce the risk of developing asthma, particularly in children3
  • Reducing the risk of cancer: Some research suggests that the antioxidants in kiwis may help reduce the risk of certain types of cancer, such as colon and breast cancer2

It is important to note that more research is needed to fully understand the potential health benefits of kiwis. As with any food, it is important to eat kiwis in moderation and as part of a healthy, well-balanced diet.4

Dried Kiwi

One variation of kiwi is dried kiwi, which is a type of snack or ingredient that is made by dehydrating fresh kiwis. Dried kiwi can be eaten as a snack or used as an ingredient in a variety of dishes, such as baked goods, trail mixes, and granola bars.

Dried kiwi has a chewy, sweet, and tangy flavour and is often enjoyed as a healthier alternative to other types of dried fruit. It is a good source of fibre, vitamin C, and potassium, and can be a convenient way to add more fruit to your diet.

It is important to note that while dried kiwi can be a healthy food, it is still a concentrated source of sugar and calories. Therefore, it is important to pay attention to portion sizes and to enjoy dried kiwi as part of a healthy, well-balanced diet. As with any food, it is also important to consider any allergies or sensitivities you may have before including dried kiwi in your diet.5

Nutritional facts

Here are some nutritional facts for kiwis, based on a serving size of one medium kiwi (69 grams):

  • Calories: 42
  • Protein: 1 gram
  • Fat: 0.5 grams
  • Carbohydrates: 10 grams
  • Fibre: 2 grams
  • Vitamin C: 64.4 milligrams (109% of the Recommended Dietary Allowance (RDA))
  • Vitamin K: 36.7 micrograms (32% of the RDA)
  • Potassium: 312 milligrams (9% of the RDA)6

Side effects and other concerns

In general, kiwis are safe to eat and are well-tolerated by most people. However, some people may experience side effects after eating kiwis, particularly if they have certain allergies or sensitivities.

One potential side effect of eating kiwis is an allergic reaction. Some people may be allergic to kiwis and may experience symptoms such as hives, rash, difficulty breathing, or swelling of the face, lips, tongue, or throat. If you experience any of these symptoms after eating kiwis, seek medical attention immediately.

Kiwis may also cause digestive issues in some people. The skin and seeds of kiwis may cause digestive discomfort or irritation in some people, particularly if they have a sensitivity to the fibres in these parts of the fruit. Peeling the skin off the kiwi and removing the seeds may help reduce the risk of digestive issues.

It is also worth noting that kiwis contain a small amount of potassium, which can be harmful to people with kidney problems. If you have kidney disease or are on a low-potassium diet, it is important to talk to a healthcare professional before adding kiwis to your diet.7


Overall, kiwis are a healthy and nutritious fruit that can be enjoyed as part of a well-balanced diet. As with any food, it is important to pay attention to your body's reactions and to talk to a healthcare professional if you have any concerns.


  1. Is kiwi good for weight loss? [Internet]. [cited 2023 Jan 6]. Available from:
  2. Yang HY, Wang WH, Zhan JY, Huang YL, Cheng WY. Beneficial effects of golden kiwifruit consumption in overweight and obese young adults. J Nutr Sci Vitaminol (Tokyo). 2020;66(Supplement):S356–60.
  3.  Schwartz J, Weiss ST. Relationship between dietary vitamin C intake and pulmonary function in the first National Health and Nutrition Examination Survey (NHANES). Am J Clin Nutr 1994;59:110–4.
  4. Kiwifruit: Health benefits and nutritional information [Internet]. 2019 [cited 2023 Jan 6]. Available from:
  5. Dried fruit. In: Wikipedia [Internet]. 2023 [cited 2023 Jan 6]. Available from:
  6. Kiwifruit. In: Wikipedia [Internet]. 2023 [cited 2023 Jan 6]. Available from:
  7. Kiwifruit allergy [Internet]. Anaphylaxis UK. [cited 2023 Jan 6]. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

Get our health newsletter

Get daily health and wellness advice from our medical team.
Your privacy is important to us. Any information you provide to this website may be placed by us on our servers. If you do not agree do not provide the information.

Mariam Nikolaishvili

Bachelor of medicine, Tbilisi State University, Georgia

I am Mariam Nikolaishvili, a sixth-year medical student. I decided to become a doctor when I was 5 years old, and I haven’t changed my mind since. Being a dermatologist and helping people with various skin conditions is my primary objective. I chose to participate in the Klarity internship because I have always loved to write and wanted to learn more about writing for the medical field.

Leave a Reply

Your email address will not be published. Required fields are marked * presents all health information in line with our terms and conditions. It is essential to understand that the medical information available on our platform is not intended to substitute the relationship between a patient and their physician or doctor, as well as any medical guidance they offer. Always consult with a healthcare professional before making any decisions based on the information found on our website.
Klarity is a citizen-centric health data management platform that enables citizens to securely access, control and share their own health data. Klarity Health Library aims to provide clear and evidence-based health and wellness related informative articles. 
Klarity / Managed Self Ltd
Alum House
5 Alum Chine Road
Westbourne Bournemouth BH4 8DT
VAT Number: 362 5758 74
Company Number: 10696687

Phone Number:

 +44 20 3239 9818