Also indexed as: Chinese Gooseberry, Gold Kiwi
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.
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.
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.
Nutrition 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.