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Weight Loss Benefits of Eating Kiwi

Kiwifruits or Chinese gooseberry might be tiny but packed of nutrients that boost your health. It is a nutrient dense fruit, which may promote weight loss and prevent obesity or weight gain. They are full of vitamin C, K, fiber, potassium, and antioxidant. They are also low in calories and energy density which make them a good choice for people struggling to lose weight.

Nutritional Values

100 grams of kiwi fruit provides:

Calories 61
Carbohydrates 14.66 g
Sugar 8.99 g
Dietary fiber 3 g
Protein 1.14 g
Fat 0.52 g
Vitamin C 92.7 mg
Vitamin E 1.46 mg
Vitamin K 40.3 μg
Calcium 34 mg
Magnesium 17 mg
Phosphorus 34 mg
Potassium 312 mg

Kiwis Are Rich of Fiber

Kiwis are a good source of fiber, a medium sized kiwi provides you with 4 grams of fiber and only 40 calories.
Eating foods high in fiber can be helpful for weight loss because they help keep you feeling full after eating.


Research shows that dietary fiber may lower your food intake and makes you eat less by promoting the feeling of satiety. The recommended daily fiber intake should be 25 to 30 grams (from food, not supplements).


Add kiwi to your diet would definitely provide you with a good amount of fiber and help you control your weight.

Kiwis Are High in Vitamin C

Kiwi is high of antioxidants like vitamin C, which may stimulate your immune system, improves your skin by stimulating the production of collagen, and protects your body against free radical damage.


Research shows that foods high in Vitamin C help you burn more fat. People with sufficient levels of vitamin C in blood burn more fat while exercising than people with low vitamin C levels.


Eating two kiwis provides you with 160 mg of vitamin C.

Calcium in Kiwi Help Maintain Your Weight

Kiwifruit contains calcium, which reduces the stress hormone cortisol. Cortisol is a direct signal for belly fats to store more fat, reducing it will help with belly fat loss.


Studies suggest that kiwi and calcium-rich fruits may lower the dietary fat intake and help you maintain your actual weight.


Eat kiwi early in the day will keep you regular, which helps you maintain your weight, and with a good diet will definitely help you lose weight.

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