A close look at the inside of a green kiwifruit, isn’t it stunning…


… and the golden kiwifruit is just as gorgeous.


Photography from WikiMedia Commons

… and look, another intriguing kiwifruit! This one is new to me and I’ll definitely be on the look out for this gem. Have you heard of red kiwifruit?


If a green and a golden kiwifruit were side-by-side, would you be able to distinguish the two? It is easy to tell them apart, see the photo above to help illustrate the difference. The green kiwifruit is fuzzier and symmetrically oval and wider while the golden kiwifruit has smoother skin, an elongated oval, or teardrop shaped, with a pointed nub on one end.

They both have their own delicious flavor. Golden kiwifruit is much sweeter and softer in texture in comparison to the green kiwifruit, which is tart with a firmer texture.

Varieties of Kiwifruit

Hayward is the most common kiwifruit variety found in the produce section and grown in backyard gardens. Here is a list of various varieties of kiwifruit.


… and the list goes on.

Nutritional Profile and Benefits of Kiwifruit

The whole kiwifruit, skin included, is a treasure trove of nutrients, fiber, antioxidants, and contains the following vitamins and minerals:

Copper | Dietary Fiber | Magnesium | Manganese | Potassium | Vitamin A | Vitamin C | Vitamin E

Kiwifruit is an amazing health promoter that benefits the heart, eyes, colon, and contributes to our health in many other wonderful ways.

Selecting and Storing Kiwifruit

Select unblemished kiwifruit that is firm to the touch. Test its ripeness by holding the fruit between your thumb and forefinger and give it a light squeeze, it should yield to the pressure.

Store kiwifruits at room temperature anywhere from 2 days to a week. For prolonged storage, keep in the refrigerator. To soften or speed up ripening, place kiwifruits in a bag with an apple, banana, pear, or other ethylene-producing fruits for about a week or until ripened.

Freezing Kiwifruit

Here are three ways to freeze kiwi for later use.

The whole kiwifruit can be frozen, but first you’ll want to remove the fuzzy hair by rubbing it off. Remove the kiwifruit from the freezer and peel the skin while the fruit is still frozen.

Slice the kiwifruit to desired thickness, arrange in a single layer on a cookie sheet, and freeze. Once frozen, place slices in an airtight freezer friendly container. Remove the amount of slices you need, allow to thaw at room temperature or in the refrigerator.

Puree the kiwifruit along with 1 tablespoon each of agave and fresh lemon juice, in a blender. Pour the fruit puree through a large sieve to remove any seeds, pour the strained puree into a freezer friendly container, and freeze. This is an excellent way to store kiwi puree for later use in making drinks, desserts or fruit sauces.

Remember to date and label those containers.

Serving Suggestions

One of the simplest ways to enjoy kiwifruit is to cut it in half and scoop out the delicious pulp with a spoon. If you plan to do a little more with it, there are a number of ways to prepare this wonderful fruit.

Anyway you chop, dice, quarter, or slice it, kiwifruit is delicious. Remember the entire fruit is edible, so if you want the maximum nutritional benefits, rinse it and bite in. You may find the golden kiwifruit more palatable than the green because it has far less fuzzy hair, if any at all. If you like green kiwifruit but aren’t keen on the fuzz, simply rub it off and enjoy.

You can prepare kiwi in any number of ways, either as a sweet treat or in a savory dish. I love the idea of making kiwi into a savory dish so I’ll be experimenting in the kitchen. I hope to have a new and tasty recipe to share in my next post but until then, eat your kiwifruit.

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