Did you know ?
- 1 One medium kiwi contains more vitamin C than an orange.
- 2 The fuzzy skin is completely edible and packed with fiber.
- 3 New Zealand made the kiwi famous by naming it after the country’s national bird.
Kiwi
The kiwi is a small, fuzzy berry known for its bright green flesh, tiny black seeds, and refreshing sweet-tart flavor. Highly nutritious and packed with vitamin C, kiwis are enjoyed fresh or used in salads, desserts, and smoothies around the world.
View other Berries
Nutrition
Detailed nutritional values of kiwis
Section titled “Detailed nutritional values of ”Values of an average kiwi (~75g) - raw and peeled :
| Calories | 42 kcal |
| Proteins | 0.8g |
| Carbohydrates | 10.1g |
| of which sugars | 6.7g |
| Fiber | 2.1g |
| Fats | 0.4g |
Vitamins and minerals
Main vitamins
Main minerals and trace elements
Nutritional values may vary depending on variety, ripeness, and growing conditions.
Ripeness
How to know if a kiwi is ripe ?
Section titled “How to know if is ripe ?”
Perfectly ripe
Ripe kiwis are slightly soft when pressed, aromatic, juicy, and sweet-tart in flavor.
How to recognize this state :
- Skin yields slightly under gentle pressure
- Pleasant fruity aroma
- Bright green (or golden) juicy flesh
- Sweet yet tangy balanced flavor
- Plump shape, not wrinkled
- Small black seeds fully developed
- Uniform color throughout
Advice for ripe products
Consume ripe kiwis soon after softening for best flavor and texture. Refrigerate to extend freshness for up to 1 week.
Selection
How to choose kiwis ?
Section titled “How to choose ?”To choose quality kiwis at the supermarket or market :
- Select kiwis that are plump with unblemished skin.
- Avoid extremely hard or overly soft kiwis.
- A slight give when pressed indicates ripeness.
- Kiwis without wrinkles or mold spots are the freshest.
- Prefer heavier fruits for better juiciness.
Storage and ripening
How to store and ripen kiwis ?
Section titled “How to store and ripen ?”How to store kiwis ?
- Store firm, unripe kiwis at room temperature until they ripen.
- Once ripe, keep in the refrigerator for up to one week.
- Avoid stacking or pressing kiwis to prevent bruising.
- Peel and freeze if you want to store them longer for smoothies or desserts.
How to ripen kiwis ?
If you bought unripe kiwis, here's how to speed up the process :
- Place kiwis in a paper bag with an apple, banana, or pear for a few days.
- Store at room temperature away from direct sunlight.
- Put them in a fruit bowl with other ethylene-producing fruits.
- Check daily for softness to catch the perfect ripeness.
Health
Health benefits of a kiwi
Section titled “Health benefits of ”- Exceptionally high in vitamin C, boosting immunity.
- Aids digestion thanks to natural enzymes like actinidin.
- Supports heart health by improving cholesterol balance.
- Promotes better sleep due to serotonin content.
- Helps regulate blood pressure thanks to potassium.
Origin
What is the origin of kiwis ?
Section titled “What is the origin of ?”Kiwi originated in the forests of China over 700 years ago, where it was known as 'Chinese gooseberry.' It was later introduced to New Zealand in the early 20th century, where it gained its modern name and international popularity. Today, kiwis are cultivated in many temperate and subtropical regions worldwide.
Regions of origin
- China
- New Zealand
Recipes
Cook a kiwi according to its ripeness
Section titled “Cook according to its ripeness”Unripe
- Tart kiwi salsa
- Pickled kiwi slices
- Kiwi vinaigrette
Perfectly ripe
- Fresh fruit salad with kiwi
- Kiwi smoothie bowl
- Kiwi lime tart
Overripe
- Kiwi jam
- Kiwi compote
- Kiwi syrup
Gallery
Kiwis across the world
Section titled “Kiwis across the world”There is no images yet. Submit one now to contribute to the gallery !
F.A.Q
Frequently asked questions
Section titled “Frequently asked questions”Warnings
Warnings and precautions for kiwis
Section titled “Warnings and precautions for ”- Avoid eating kiwi leaves or vines, only the fruit is edible.
- Excess consumption may cause mouth irritation due to natural acids.
- Allergic reactions are possible, especially in children or latex-sensitive individuals.
- Wash kiwis thoroughly to remove any pesticides if not organic.
- Discard any kiwis with mold, oozing juice, or unpleasant odors.
Do not confuse with
Has tangy green flesh like kiwi but with a perfumed taste and thicker peel.
A green tropical vegetable sometimes mistaken for kiwi due to shape, but it’s savory, not sweet.