Is Kiwi Good for You?

Packed with vitamins and minerals, the fuzzy brown kiwi fruit is good for your overall health.  Today I’ll share with you that while kiwi is not considered a “superfood,” it’s a great addition to any healthy diet.

What are the Health Benefits of Kiwi Fruit?

One of the more interesting and diverse fruits out there, many people overlook the amazing nutrient range in kiwi, including antioxidants, vitamins C, E and K, fiber, copper, folate, and potassium.  You can safely consume the skin as well as the internal seeds, but most people don’t eat the skin because of it’s fuzzy brown appearance. It just doesn’t look like anything else we eat, but it’s perfect fine for consumption.

You can find kiwi in most supermarkets all year round.  Grown in California during the months of November through May, they are also grown in New Zealand from the months of June to October.  There are over 50 varieties that come in different flesh colors.

Nutritional Value in Kiwi

Kiwi is low in calories yet stacked with nutrients like vitamin C.  There are 61 calories per 100 grams in kiwi. Below is the full nutritional profile for raw kiwi fruit. (100 grams.)

kiwi nutritional value

While it is high in sugar, it’s a natural sugar, which doesn’t concern me and shouldn’t concern you.  Natural sugars aren’t bad, and I urge you to read about the two main types of sugar if you don’t understand the difference between natural sugars and added sugars.

I came to learn a lot about vitamin C in my days manufacturing skin care products, where it is listed as ascorbic acid on ingredient labels.  When you add this to your diet, it helps repair body tissues, improve your immune system, and can be responsible for hair growth.  You’ll also find significant amounts of vitamin K in kiwi fruit, and thats the most vital nutrient when it comes to hair growth in addition to helping with metabolism, calcium levels, and even regulation of your blood to avoid clotting.

Another nutrient I mentioned earlier was copper.  Many people don’t know that copper works in tandem with iron to form red blood cells, and promote healthy bone structure.

It also aids the immune function and nerves.  You’ll get a whopping 14% of your daily needs of copper through kiwi.

Benefits of Kiwi Fruit for Weight Loss

This is indeed a blog about weight loss and diet, so let’s get right to the question that probably brought you here:  can eating kiwi lead to weight loss?

Yes, kiwi is an amazing addition to weight loss diets because they are low in calories, high in water content, and have a significant amount of fiber.  Kiwi fruits make a great addition to any breakfast or they can be added throughout the day as a snack.  They do very well in smoothies at any time of the day as well.

#1:  Kiwi has vitamin C

Vitamin C is a vital component to losing weight as it helps metabolize fats, manage blood pressure, cholesterol, and even works to aid gut health and the proper functioning of your immune system.

#2:  Low GI 

Kiwi can help you regulate blood sugar levels, and the sugar that you’ll get from kiwi is released slower which will prevent spikes in blood sugar.

#3:  High in Fiber

Having fiber in your diet is mission critical when you are looking to lose weight.  You’ll find both soluble fiber and insoluble figure in kiwi.  Found in kiwi seeds, insoluble fiber helps push your stool pass through your digestive system.

#4:  Digestive Properties

Actinidin, which is an antioxidant, helps the body break down proteins and can promote a digestive balance.  Even those who may suffer from IBS (irritable bowel syndrome) can benefit from adding kiwi to their diets.

In my personal experience, I don’t eat a lot of kiwi.  I do enjoy them, but they aren’t a snack that is easy to consume, like an apple.  It’s also a mushy, gentle fruit that doesn’t travel well, making it hard to be a go to snack after burning calories playing pickleball or playing in a soccer match.


In summary, kiwi is a very healthy fruit that can safely be added to your weight loss diet. Kiwi is good for you!

Leave a Comment