What Is Kiwi?
Kiwi (Actinidia deliciosa) is a fruit in the Actinidiaceae family, known for its brown, fuzzy skin and bright green flesh dotted with black seeds. Although it is associated with New Zealand, it is now grown in many countries.
Its flesh has a balance of tart and sweet flavors and is usually eaten by cutting the fruit in half and scooping it out with a spoon. The skin has fine hairs; it can also be eaten with the skin after thorough washing.
Kiwi Nutrition Facts
Kiwi provides about 61 kcal per 100 grams. Its standout nutrient is vitamin C; it is also notable for its high fiber and potassium content.
What Are the Benefits of Kiwi?
With its very high vitamin C content, kiwi is one of the fruits that stand out as part of a balanced diet. Its high fiber content may also support digestion.
This is general information; kiwi is a food and is not a substitute for medical treatment.
How to Choose Kiwi
A fresh kiwi yields slightly when pressed gently and has smooth, unwrinkled skin; a very firm kiwi is not yet ripe.
- The skin should be smooth and taut; wrinkles indicate overripeness.
- It should yield slightly when pressed gently; excessive firmness or softness is undesirable.
- It should have no bruises or soft, blemished spots.
How to Store Kiwi
A ripe kiwi stays fresh in the refrigerator for 1–2 weeks; a still-firm kiwi can be ripened by leaving it at room temperature for a few days. Leaving it with an apple or pear speeds ripening.
Using Kiwi in the Kitchen
Kiwi is most often eaten fresh, cut in half and scooped out with a spoon; it is also used in fruit salad, smoothies, and dessert decorations. Its enzyme may prevent gelatin desserts from setting.
How to Make a Kiwi Smoothie
Blend peeled kiwi, banana, and yogurt. Add apple juice if desired to thin the consistency.
Kiwi Fruit Salad
Mix sliced kiwi, strawberries, and banana in a bowl, drizzle honey over the top, and serve. Its colorful appearance brightens the breakfast table.
What Recipes Use Kiwi?
Kiwi smoothies, fruit salad, kiwi tart, and cake decorated with kiwi are among the most popular recipes. Sliced kiwi also rounds out breakfast plates.
Frequently Asked Questions
What is kiwi good for?
Kiwi contains vitamin C, fiber, and potassium and can be eaten as part of a balanced diet. It is a food and does not claim to cure any disease.
Can you eat kiwi with the skin on?
Yes, it can be eaten with the skin on if it is washed thoroughly and the hairs are rubbed off; the skin adds fiber.
Why should kiwi not be used in gelatin desserts?
Kiwi contains a protein-digesting enzyme (actinidin). Because this enzyme can prevent gelatin from setting, briefly boil raw kiwi before adding it to gelatin desserts.
How many calories are in kiwi?
A medium kiwi (about 75 g) has around 46 kcal; 100 grams contains an average of 61 kcal.
Is there a difference between yellow and green kiwi?
Yellow kiwi is usually sweeter and less tart, and it is also high in vitamin C; green kiwi has a more pronounced tartness and a stronger aroma.