Kiwi

Also indexed as: Chinese Gooseberry, Gold Kiwi

A New Zealand native, this fuzzy fruit is an excellent source of vitamin C.

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Kiwi fruit hails from New Zealand. Named after a bird native there, kiwi is now grown in the United States, France, Italy, Spain, Israel, Chile, Australia, South Africa, and Russia. The fruit grows on a tall creeper, similar to a vine, and has brown, fuzzy skin and a bright green interior. The fruit is sweeter near its white center and small black edible seeds.

Varieties

Although there are approximately ten varieties of kiwi fruit, the ones found in the market are generally the large, egg-sized, sweet, green kiwi. However, a less common gold kiwi is also available. Sweeter and a little smaller than the green kiwi, the gold kiwi can be identified by its bronze skin and its bright yellow fruit inside.

Buying and storing tips

Choose semi-firm, unblemished fruit with uniform skin. Kiwis sweeten with age but should be consumed before they become mushy; they will ferment if left too long. Refrigerate when soft.

Availability

Kiwis are available April through December, peaking June to October.

Preparation, uses, and tips

Once the fuzzy peel is removed, the entire fruit can be eaten. Slice the fruit to make beautiful garnishes on cakes, cocktails, cheese plates, or breakfast cereals. For a delicious, vitamin C–packed treat, cut the fruit into chunks, mix with strawberries and orange pieces, let sit for an hour to blend juices, stir, and serve. Cooking kiwi fruit is not recommended, although they can be blended into sauces or soups.

Nutritional Highlights

Kiwi (raw), 1 medium (76g)
Calories: 46
Protein: 0.75g
Carbohydrate: 11.3g
Total Fat: 0.33g
Fiber: 2.6g
*Excellent source of: Vitamin C (74.5mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Pancreatic insufficiency

A few preliminary reports suggest that food allergy may cause some cases of acute pancreatitis. Food allergies identified in these cases included kiwi fruit. No research has investigated the possible role of food allergy in other causes of pancreatic insufficiency.

Health benefits and concerns for fruit
Many health benefits and concerns associated with this food are applicable to other fruit. Read about health benefits and concerns for fruit for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.