Incredible Kiwi Fruit Benefits: 7 Ways to Use Kiwi Fruit In Your Diet

Enjoy the succulent taste of this green fruit and reap all the amazing kiwi benefits from including it in your diet.

What is a Kiwi?

Kiwi fruit, (or Chinese gooseberry) is a native edible bold berry to eastern China and Taiwan but is also cultivated commercially in California and New Zealand. This fruit has a slightly acidic taste which can be cooked or eaten raw. This green fruit has a juice that is sometimes used to tenderise meat.

There are different kiwi fruit uses and numerous health benefits which are mentioned below.

Nutrition Value Of Kiwi Fruit (Per 100g)

Per 100 grams of Kiwi fruit comprises of: 


64 kcal


14 grams


0.44 grams


3 grams









Vitamin K


Vitamin E


Vitamin C


Top 10 Benefits Of Kiwi Fruit

The Kiwi nutritional value which is listed above is where the health benefits of Kiwi are derived from.

  • The best time to eat kiwi is in the morning because it gives you energy and also detoxifies your system (1).
  • There are numerous skin benefits of kiwi ke fayde. It helps to stimulate elastin levels, fight free radicals, and boost collagen production.
  • Another one of the many kiwi fruit benefits is that it helps to hydrate the skin as it contains antioxidants. It retains moisture to the skin which makes it soft and supple.
  • Kiwi fruit is a rich source of vitamin C and protects the skin front he damage caused by the sun.
  • Kiwi fruit benefits include the presence of pigments lutein and zeaxanthin that help with light absorption that might damage the retinas.
  • Another one of the many kiwi benefits is that they protect us from age-related macular degeneration and cataracts.
  • One of the many Kiwi health benefits is that it can increase your platelet level and help those with vitamin B deficiency, viral infections, and anaemia.
  • There are kiwi vitamins that provide a Vitamin C boost and help to maintain healthy blood pressure.
  • It also contains fibre which helps reduce the risk of heart disease and stroke. This one counts as one of the best kiwi benefits.

kiwi fruit benefits


It has been proven that organic kiwifruit contains a significant increase in levels of polyphenols which promotes overall health.

How to Choose and Store Kiwis

  • When choosing your Kiwi, stay away from those with wrinkles and blemishes. Also apply pressure lightly with your thumb, if it’s hard, it isn’t ripe yet.
  • Store unripe Kiwi at room temperature away from direct sunlight and heat. Keep in a loosely covered bag. Store your ripe Kiwi at 32–35 degrees Fahrenheit.


There are a few to as many different types/species of Kiwi but the most popular are Fuzzy Kiwis, Hardy Kiwis, Arctic Kiwis, Golden Kiwis, Purple Kiwis, Silver Vine Kiwis, and Kiwi Berries.

7 Ways to Use Kiwi in Foods

  • Eat it fresh 

Kiwis are a delicious and refreshing snack on their own.

  • Add it to smoothies 

Kiwis add a sweet and tart flavour to smoothies, and they also help to thicken them up.

  • Make a kiwi salad 

Kiwis can be added to salads for a touch of sweetness and acidity.

  • Use it as a topping for yoghurt 

Kiwis are a great way to add a bit of sweetness and fruitiness to yoghurt.

  • Make a kiwi smoothie bowl 

Kiwi smoothie bowls are a healthy and delicious breakfast or snack.

  • Bake with kiwis 

Kiwis can be added to muffins, cakes, and other baked goods for a touch of sweetness and tartness.

  • Make a kiwi jam 

Kiwi jam is a great way to enjoy kiwis all year round.

  • Kiwi Mocktails 

Have guests at home and want to serve some fresh mocktails? Add kiwi crush with soda and sugar syrup to make your own Kiwi Mocktail. It is one of the easiest kiwi fruit uses that you can do at home to wow your guests.

  •  Kiwi Pudding

Add kiwi puree on coconut pudding as a tropical pudding topping and serve a brilliant-looking dessert.

  •  Kiwi Guacamole

For some added sweet and sour taste in your guacamole mask half a kiwi along with avocado and some basic spices to make a healthy spread for your morning toast. 

  •  Kiwi Sushi Roll

Kiwi fruit uses can also be seen in making beautiful appetizers. For a vegan sushi roll at home, roll some kiwi slices along with carrot and cucumber slices into your sushi rolls and enjoy the unique taste. 

  •  Kiwi Popsicles

If you have kids at home give kiwi juice benefits in a fun way to them. Make popsicles with fresh kiwi juice as a cool summer treat. 

  •  Kiwi Sorbet

Similarly, you can also create kiwi sorbet and pass on the kiwi juice benefits to kids specially suring summer.

Now that you know the kiwi nutritional value per 100g and the amazing health benefits of kiwi, we hope you add Kiwi to your diet right away and reap all the incredible 10 benefits of kiwi fruit.


Kiwi has almost double the amount of vitamin C that an orange has and it contains eight times more nutrients than an apple. It can be baked into different confectionaries, cooked, and eaten as is.


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FAQs For Kiwi in Foods

Can we eat Kiwi on an empty stomach in a day?

A: There are lots of benefits of eating kiwi every day on an empty stomach. The nutrients it contains provide you with energy while detoxifying your system as well.

What is the Kiwi nutritional value per 100g?

A: Kiwi nutritional value is Energy 61 kcal, Protein 1.14 g, Total lipid (fat) 0.52 g, Ash 0.61 g, Carbohydrate 14.7 g, Fiber (total dietary) 3 g, Calcium 34 mg, Iron 0.31 mg, Magnesium 17 mg, Phosphorus 34 mg, Potassium 312 mg, Sodium 3 mg, Zinc 0.14 mg, Copper 0.13 mg, Manganese 0.098 mg. For more nutritional information, see Kiwi Nutritional Value above.

What are the kiwi fruit benefits for the eyes?

A: Kiwi contains pigments lutein and zeaxanthin which help with the absorption of light that might damage the retinas. Kiwi benefits for eyes is that they protect us from age-related macular degeneration and cataracts.

Can Kiwi increase platelet?

A: One of the many kiwi health benefits is that it can increase your platelet level when you consume at least two kiwis per day. It also helps those with viral infections, vitamin B deficiency, and anaemia.

What are the benefits of eating kiwi at night?

A: One of the many benefits of eating kiwi at night is that it helps improve the quality of your sleep by helping you fall asleep faster and stay asleep for longer periods because it is rich in antioxidants and serotonin.

What are Kiwi skin benefits?

A: There are numerous kiwi skin benefits and some are that it helps fight free radicals, stimulate elastin levels, and boost collagen production. It also hydrates the skin and makes it soft and supple.

What are the Kiwi fruit advantages?

A: One of the many kiwi fruit benefits is that it provides a Vitamin C boost and helps to maintain healthy blood pressure. It also contains fibre which helps reduce the risk of heart disease and stroke.

What is Kiwi good for?

A: Rich in fibre, vitamins C, K, and E kiwi juice benefits in improving your digestion, strengthening the immune system, and supporting heart health. Its combination of nutrients promotes overall well-being, and its antioxidants help maintain healthy skin. 

How much protein does kiwi contain?

A: Kiwi protein is 1.1g per 100 g of Kiwi.

What is the best time to eat kiwi?

A: To reap all of the amazing kiwi benefits, you should eat kiwi first thing in the morning. It is the best time to allow the vitamins and minerals to be fully absorbed by your digestive system.

Is Kiwi good for weight loss?

A: Eating Kiwi for weight loss is one of the best ways to go about managing your weight because it is low in calories and high in fibre content. Not to mention, it has so many health benefits and it is very nutritious.

Should I consume kiwi in natural or dried form?

A.One can consume Kiwi fruit in any form, however, it is always great to consume Kiwi in fresh and natural form.

What are the benefits of dried kiwi?

A.The nutritional advantages of dried kiwi are similar to that of fresh Kiwi. 

Can I eat kiwi fruit daily?

A.Yes, owing to its various benefits you can eat kiwi fruit on a regular basis. 

Can I eat the seeds of a kiwi fruit?

Yes, the seeds of kiwi fruit are edible. They are tiny and add a crunchy texture to the fruit and can be consumed without any issues.

Does eating kiwi fruit help in digestion?

Yes, being rich in vitamin C, eating kiwi fruit promotes digestion.



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