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The Kiwi – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

sliced kiwi


Kiwis – Named after the flightless bird of New Zealand, kiwis are small fruits with a distinct sweet-tart flavor. Despite their size, kiwis pack a nutritional punch and are known for their vibrant green flesh and tiny black seeds.

Nutritional Profile

Per 100 grams, a kiwi provides:

  • Calories: 41
  • Protein: 0.8 grams
  • Fat: 0.4 grams
  • Carbohydrates: 10 grams
  • Fiber: 2 grams
  • Vitamin C: 154% of the DV
  • Vitamin K: 38% of the DV
  • Potassium: 7% of the DV

Health Benefits

Kiwis offer a multitude of health benefits:

  • Rich in Antioxidants: Kiwis are loaded with vitamins C and E, both powerful antioxidants that combat free radical damage.
  • Aids Digestion: Kiwis contain an enzyme called actinidin, which can aid protein digestion.
  • Supports Immune System: The high vitamin C content helps boost the immune system.

Potential Warnings

Although kiwis are generally safe to consume, there are some considerations:

  • Allergies: Some individuals may be allergic to kiwis. Symptoms can include itching, swelling, and difficulty breathing.
  • Oral Allergy Syndrome: People who are sensitive to birch pollen or latex may experience a condition known as oral allergy syndrome when eating kiwi.

Weight Loss Benefits

Kiwis can support your weight loss efforts:

  • Low in Calories, High in Fiber: Kiwis are high in dietary fiber and low in calories, which can aid weight loss.
  • Hydration: Kiwis have a high water content, which can help keep you hydrated.

Five Practical Ways to Incorporate Kiwis into Your Diet for Weight Loss

  1. Kiwi Smoothie: Blend kiwis with spinach, Greek yogurt, and a spoonful of chia seeds for a nutrient-packed smoothie.
  2. Kiwi Salad: Add sliced kiwis to mixed greens with a light vinaigrette for a colorful, refreshing salad.
  3. Kiwi Yogurt Parfait: Layer sliced kiwis, low-fat yogurt, and whole-grain cereal for a balanced breakfast or snack.
  4. Kiwi Infused Water: Infuse water with kiwi and cucumber for a refreshing, hydrating drink.
  5. As a Snack: Simply slice a kiwi in half and scoop out the flesh for a quick, nutritious snack.


Kiwis are small fruit with significant nutritional benefits. Their sweet-tart flavor, combined with their high fiber and low-calorie content, makes them an excellent addition to a weight-loss diet.

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