Kiwi 101: Nutrition, Benefits, How To Use, Buy, Store | Kiwi: A Complete Guide

What is Kiwi

Kiwi fruit, often simply referred to as “kiwi,” is a small, oval-shaped fruit known for its fuzzy brown skin and vibrant green flesh with tiny black seeds. It is also sometimes called the “Chinese gooseberry.” The scientific name for the most common variety of kiwi is Actinidia deliciosa.

Kiwi fruit is native to China but is now grown in many parts of the world, including New Zealand, where it got its common name “kiwi” due to its resemblance to the country’s national bird, the kiwi. The flesh of the fruit is sweet and tangy, and it has a unique flavor that is a combination of tropical and citrus notes.

Kiwi fruit is not only delicious but also highly nutritious. It is a good source of vitamin C, vitamin K, vitamin E, dietary fiber, and various other essential nutrients. It is often eaten fresh, either by slicing it and scooping out the flesh or by peeling and cutting it into pieces. Kiwis can also be used in salads, desserts, smoothies, and various culinary dishes due to their refreshing flavor and vibrant color.

Other Names of Kiwi

Kiwi fruit is known by various names in different parts of the world. Some of these names include:

1. Chinese Gooseberry: This was the fruit’s original name, given its Chinese origin and its resemblance to gooseberries in appearance.
2. Kiwifruit: This is a common way to refer to the fruit, often spelled as one word, “kiwifruit.”
3. Kiwi Berry: Some people call it a kiwi berry due to its small, berry-like shape and the presence of seeds inside.
4. Macaque Peach: In some regions of India, it’s known as “macaque peach” due to its small size and the belief that macaque monkeys enjoy eating it.
5. Woodberry: In parts of Australia, kiwi fruit is sometimes referred to as a “woodberry.”
6. Yang Tao: This is the Mandarin Chinese name for kiwi fruit.
7. Mihou Tao: In Taiwan, the fruit is sometimes called “mihou tao,” which means “macaque peach.”
8. Sunberry: In some regions, kiwi fruit is also known as “sunberry.”

These names may vary depending on the local language and culture, but “kiwi” is the most commonly used name for the fruit in many English-speaking countries.

Nutritional Value of Kiwi

Here is the approximate nutritional value of a 100-gram serving of raw, green kiwi fruit in a tabular form:

Nutrient	Amount per 100 grams
Calories	61 kcal
Carbohydrates	14.9 grams
Sugars	9.1 grams
Dietary Fiber	3 grams
Protein	1.1 grams
Fat	0.5 grams
Vitamin C	92.7 mg (155% DV)
Vitamin K	40.3 mcg (50% DV)
Vitamin E (Alpha-Tocopherol)	1.5 mg (7% DV)
Potassium	312 mg (9% DV)
Folate	25 mcg (6% DV)
Vitamin A (Beta-Carotene)	87 IU (2% DV)
Vitamin B6 (Pyridoxine)	0.112 mg (6% DV)
Calcium	34 mg (3% DV)
Magnesium	17 mg (4% DV)
Iron	0.5 mg (3% DV)
Phosphorus	34 mg (3% DV)
Copper	0.13 mg (6% DV)

Benefits of Kiwi

Kiwi fruit offers a wide range of health benefits due to its nutritional profile, which includes essential vitamins, minerals, and antioxidants. Some of the potential benefits of consuming kiwi fruit include:

1. High in Vitamin C: Kiwi is renowned for its exceptionally high vitamin C content, which is important for immune system support, skin health, and wound healing.
2. Rich in Dietary Fiber: Kiwi is a good source of dietary fiber, which can aid in digestion, help regulate blood sugar levels, and support heart health.
3. Antioxidant Properties: Kiwi contains various antioxidants, such as vitamin C, vitamin E, and phytochemicals, which can help protect cells from oxidative stress and reduce the risk of chronic diseases.
4. Supports Heart Health: The fiber, potassium, and low sodium content in kiwi can help lower blood pressure, reduce the risk of stroke, and support overall heart health.
5. Good for Digestion: Kiwi contains the enzyme actinidin, which can aid in the breakdown of proteins in the digestive system. This may help improve digestion.
6. Weight Management: Kiwi is a low-calorie, low-fat fruit that can be a satisfying and nutritious addition to a weight management plan.
7. Bone Health: Kiwi provides vitamin K, which is important for bone health and plays a role in calcium absorption.
8. Skin Health: The combination of vitamin C and vitamin E in kiwi can promote collagen production and protect the skin from aging and damage caused by UV rays.
9. Improved Sleep: Kiwi is a natural source of serotonin, which may help regulate sleep patterns and improve sleep quality.
10. Reduced Asthma Symptoms: Some studies suggest that regular consumption of kiwi fruit may help reduce the frequency and severity of asthma symptoms, possibly due to its high vitamin C content.
11. Eye Health: The presence of lutein and zeaxanthin in kiwi may help protect eye health and reduce the risk of age-related macular degeneration.
12. Lowered Risk of Kidney Stones: Kiwi’s high citric acid content may contribute to reducing the risk of developing kidney stones.

It’s important to include kiwi as part of a balanced diet to enjoy these potential health benefits. However, if you have allergies to kiwi or other fruits, or if you’re taking medications that interact with kiwi, it’s advisable to consult with a healthcare professional before incorporating kiwi into your diet.

Varieties of Kiwi

There are several varieties of kiwi fruit, each with its own unique characteristics, including flavor, size, and color. Some of the most commonly grown and consumed kiwi varieties include:

1. Green Kiwi (Actinidia deliciosa): This is the most well-known and widely available variety. It has a brown, fuzzy skin and vibrant green flesh with small black seeds. Green kiwi is the most common type found in grocery stores.
2. Gold Kiwi (Actinidia chinensis): Also known as yellow kiwi, this variety has smooth, hairless, bronze-colored skin and golden flesh. Gold kiwi tends to be sweeter and less tart than the green kiwi.
3. Red Kiwi (Actinidia melanandra): Red kiwi has red or reddish-brown skin and green flesh with red speckles. It has a similar taste to green kiwi but with a slightly different flavor profile.
4. Arctic Kiwi (Actinidia kolomikta): Arctic kiwi, also known as tara vine, is a smaller, smooth-skinned kiwi that is typically grown for its ornamental appeal. It has a more tart taste compared to the common green kiwi.
5. Baby Kiwi (Actinidia arguta): Baby kiwi, also known as hardy kiwi, is smaller than the standard kiwi and is often eaten whole, skin and all. It has smooth, edible skin and a sweet-tart flavor.
6. Silver Vine Kiwi (Actinidia polygama): Silver vine kiwi, also known as matatabi, is primarily grown for its leaves, which are known to have a stimulating effect on cats. It is not commonly consumed as a fruit.
7. Eating Kiwi (Actinidia purpurea): This variety is known for its reddish-purple skin and green flesh. It has a slightly different flavor profile compared to green kiwi.
8. Kiwiberry: Kiwiberries are small, smooth-skinned, bite-sized kiwis that can be eaten whole without peeling. They are a variety of baby kiwi.
9. Blake Kiwi: Blake kiwi is a hybrid variety developed in New Zealand. It has a bronze-brown skin and sweet, green flesh.

These are some of the more well-known kiwi varieties, but there are many more species and cultivars, each with its own unique characteristics. The taste and texture of kiwi can vary depending on the variety and ripeness, so it’s worth trying different types to find your favorite.

What Does Kiwi Taste Like

The taste of kiwi can be described as a unique combination of sweet and slightly tangy flavors, with tropical and citrus notes. Here’s a more detailed description of the taste of kiwi:

1. Sweetness: Kiwi is generally sweet, and the sweetness can vary depending on the ripeness of the fruit. Ripe kiwis tend to be sweeter and have a more pronounced natural sugariness.
2. Tartness: Kiwi also has a subtle tartness that adds a refreshing zing to its flavor. This tartness is more noticeable in less ripe kiwis.
3. Tropical Notes: Some people describe the taste of kiwi as having tropical flavors reminiscent of tropical fruits like pineapple, banana, and strawberry.
4. Citrus Notes: Kiwi has a mild citrus-like tang, somewhat similar to a combination of citrus fruits such as oranges and strawberries.
5. Aromatic: Kiwi has a pleasant aroma that adds to its overall flavor profile.
6. Texture: In addition to its flavor, the texture of kiwi is noteworthy. The flesh is soft and succulent, while the small black seeds, which are edible, add a subtle crunch.

The combination of these flavor elements makes kiwi a unique and delightful fruit. The sweetness and tartness balance well, and the overall taste is often considered refreshing and delicious. It’s important to note that the flavor can vary slightly among different kiwi varieties and may also depend on the fruit’s ripeness, with riper kiwis being sweeter and less tart.

How To Use Kiwi

Kiwi is a versatile fruit that can be used in various ways to add a burst of flavor and nutrition to your meals and snacks. Here are some common ways to use kiwi:

1. Eating Fresh: The simplest way to enjoy kiwi is to peel it or cut it in half and scoop out the flesh with a spoon. You can also slice it into rounds or wedges for a quick and healthy snack.
2. Adding to Fruit Salad: Kiwi pairs well with other fruits in fruit salads. Just peel and chop the kiwi into bite-sized pieces and mix it with other fruits like strawberries, oranges, and melon.
3. Smoothies: Kiwi can be a delicious addition to smoothies. Blend it with other fruits, yogurt, and your choice of liquid (water, milk, or juice) to create a refreshing and nutritious drink.
4. Fruit Salsa: Dice kiwi and combine it with ingredients like mango, red onion, cilantro, and lime juice to make a flavorful fruit salsa that goes well with grilled chicken or fish, or as a dip with tortilla chips.
5. Yogurt Topping: Add sliced or diced kiwi to your yogurt to enhance its taste and nutritional value. You can also sprinkle some granola or honey on top for added texture and sweetness.
6. Salads: Kiwi can be a unique addition to green salads. Slice or dice it and toss it with mixed greens, nuts, and a vinaigrette dressing.
7. Desserts: Kiwi can be used in various desserts. It’s a popular choice for fruit tarts, pavlova, and fruit parfaits. You can also make kiwi sorbet, gelato, or ice cream.
8. Jams and Preserves: Kiwi can be used to make homemade jams or preserves. Its natural pectin content helps with setting the jam.
9. Smoothie Bowls: Create a colorful and nutritious smoothie bowl by blending kiwi with other fruits and pouring the mixture into a bowl. Top it with granola, nuts, seeds, and additional fresh kiwi slices.
10. Mocktails: Kiwi can be muddled or blended into mocktails to add a tropical and refreshing twist to your beverages.
11. Sauces and Marinades: Puree kiwi to make a flavorful sauce or marinade for meat, poultry, or seafood. The enzymes in kiwi can also help tenderize meat.
12. Baking: You can use kiwi in baking, such as in muffins, cakes, and bread. Chopped kiwi adds both flavor and moisture to baked goods.

When using kiwi, it’s important to note that the skin is edible, but many people prefer to peel it because of its slightly fuzzy texture. You can use a knife or a spoon to remove the skin. Additionally, kiwi pairs well with a wide range of other fruits, making it a versatile ingredient in many culinary applications.

Substitute for Kiwi

If you need a substitute for kiwi in a recipe or as a stand-alone fruit, you can consider a few alternatives, depending on the specific use and the flavors you’re aiming to achieve. Here are some common substitutes for kiwi:

1. Green or Gold Kiwi: If you’re looking for a substitute for one variety of kiwi with another, green and gold kiwi are interchangeable in most recipes, as they have similar flavor profiles.
2. Mango: Mango is a tropical fruit with a sweet and slightly tangy flavor that can work well as a substitute for kiwi in fruit salads, smoothies, or salsas. It adds a similar exotic and fruity note.
3. Pineapple: Pineapple is another tropical fruit with a sweet and tangy flavor. It can be used as a substitute for kiwi in fruit salads, smoothies, and desserts.
4. Strawberries: Strawberries are sweet and slightly tart, and they can be used as a substitute for kiwi in fruit salads, smoothies, and desserts. They pair well with many fruits.
5. Oranges: Oranges can provide a citrusy flavor like kiwi, though they have a different texture. You can use orange segments in fruit salads and desserts to add a citrus kick.
6. Tropical Fruits: Fruits like papaya, guava, and passion fruit can be used as substitutes in tropical fruit dishes, as they have unique and exotic flavors.
7. Grapes: Grapes can add a sweet and juicy element to fruit salads and desserts, similar to kiwi’s juiciness.
8. Pear: Pears are sweet and mildly juicy, and they can be a good alternative in fruit salads or desserts.
9. Green Apple: Green apples can provide a refreshing tartness and crunch, and they work well in fruit salads and some desserts.
10. Canned Kiwi: In some cases, if fresh kiwi is not available, you might consider using canned kiwi. Canned kiwi can be a substitute in recipes, although the texture and taste may vary slightly.

When substituting kiwi with another fruit, keep in mind that the flavor and texture may not be identical, but you can choose a substitute based on the dish you’re preparing and your personal preferences. The goal is to achieve a similar flavor profile and balance of sweetness and tartness.

Where to Buy Kiwi

Kiwi is a widely available fruit, and you can find it in various places, including:

1. Grocery Stores: Most grocery stores, supermarkets, and hypermarkets carry kiwi in the fresh produce section. You can purchase them individually or in bulk.
2. Local Markets: Farmers’ markets or local produce markets are good places to find fresh kiwi, especially when they are in season.
3. Specialty Stores: Some specialty or health food stores may carry organic or unique varieties of kiwi.
4. Online Retailers: You can purchase kiwi online through various e-commerce platforms that offer fresh produce delivery. This can be especially convenient if you prefer to shop from home.
5. Fruit Stands and Fruit Vendors: In many urban and suburban areas, you may come across fruit stands or street vendors selling fresh fruits, including kiwi.
6. Wholesale Stores: Stores like Costco, Sam’s Club, or other wholesale retailers may offer bulk packages of kiwi at competitive prices.

When buying kiwi, look for fruits that are firm, but not rock-hard, with unblemished skin. Ripe kiwi should give slightly when you apply gentle pressure, and it should have a fragrant, sweet aroma. You can buy kiwi in varying quantities, from single pieces to larger bags or containers, depending on your needs.

Keep in mind that kiwi is typically available year-round, but its peak season varies depending on the variety and the region in which it’s grown. Green kiwi is more readily available in many places, while gold kiwi and other varieties may be less common and might only be available during specific times of the year.

How To Store Kiwi

Properly storing kiwi can help maintain its freshness and extend its shelf life. Here are some tips on how to store kiwi:

1. At Room Temperature (Ripening): If your kiwi is not yet ripe and you want to speed up the ripening process, you can leave it at room temperature. Kiwis will ripen faster when exposed to slightly warmer conditions.
2. Refrigerator (Ripe Kiwi): Once your kiwi has ripened, it’s a good idea to store it in the refrigerator to prolong its shelf life. Place ripe kiwi in the crisper drawer of your refrigerator. Ripe kiwis can be stored in the fridge for up to 1-2 weeks.
3. Separation from Ethylene-Producing Fruits: Kiwis are sensitive to ethylene gas, which is produced by some fruits like apples, bananas, and avocados. Storing kiwis near such ethylene-producing fruits can cause them to over-ripen or become mushy. It’s best to store kiwis away from ethylene-emitting fruits.
4. Keep Whole, Unpeeled Kiwis: It’s best to keep kiwis unpeeled until you’re ready to eat them. The skin acts as a protective barrier, helping to keep the fruit fresh. Once you cut a kiwi, it’s a good idea to consume it within a day or two.
5. Sealed Plastic Bag: If you want to extend the shelf life of ripe kiwis, you can place them in a sealed plastic bag or airtight container before storing them in the refrigerator. This helps maintain the fruit’s moisture and prevent it from drying out.
6. Cut Kiwi: If you’ve cut a kiwi and have leftovers, you can cover the cut surface with plastic wrap or place it in an airtight container. Refrigerate the cut kiwi, and try to consume it within a day or two. Sprinkling a little lemon juice on the exposed fruit can help prevent browning.
7. Freezing (for Smoothies or Sorbets): If you have more kiwis than you can consume, you can peel and slice them, then freeze the slices for later use in smoothies, sorbets, or as a refreshing snack. Place the slices on a baking sheet in a single layer to prevent them from sticking together. Once they are frozen, transfer them to a freezer-safe bag or container.
8. Avoid Refrigerating Unripe Kiwis: Unripe kiwis should not be stored in the refrigerator until they have ripened. Refrigerating unripe kiwis can delay the ripening process.

Remember that the quality and taste of kiwi can deteriorate over time, so it’s best to consume them when they are at their peak freshness. Proper storage practices can help you enjoy kiwi over an extended period without spoilage.

Frequently Asked Questions (FAQs) About Kiwi