Healthy Food Database

Kiwi Fruit

Fuzzy-skinned, egg-shaped fruit with bright green flesh and tiny black seeds. Once known as the Chinese gooseberry, kiwifruit were renamed by the New Zealanders who popularised the fruit. The shell or skin of the fruit can be eaten or peeled.
Choose semi-firm, unblemished fruit with uniform skin. Avoid any that are too soft, while they sweeten with age they can quickly become mushy and will ferment if left too long. A kiwifruit is ripe when plump and slightly soft to the touch with a fragrant smell.
Ripen kiwifruit at room temperature for 3 to 5 days. Refrigerate when soft.

Note: Some people may show symptoms of what is known as oral allergy syndrome. This syndrome causes a person's mouth and throat to feel itchy and tingly as soon as they eat a small amount of kiwi, or another food that they're allergic to. Oral allergy syndrome can also cause swelling and skin rashes

Category: Fruit

In Season:

To Buy:

Choose semi-firm, unblemished fruit with uniform skin. Avoid any that are too soft, while they sweeten with age they can quickly become mushy and will ferment if left too long. A kiwifruit is ripe when plump and slightly soft to the touch with a fragrant smell.

To Store:

Ripen kiwifruit at room temperature for 3 to 5 days. Refrigerate when soft.

Tips & Tricks:

To ripen kiwi fruit quickly place in a paper bag with an apple or banana.

Cooking Tips:

Kiwifruit is a natural meat tenderiser. They contain an enzyme called actinidin. Rub kiwifruit flesh over the surface of the meat and let stand for 10 to 15 minutes or longer. The enzyme Actinidin also breaks down protein in dairy products.

Find recipes with Kiwi Fruit

Nutrition per 1 Unit:

Energy (kJ):

179

Moderate GI 55 - 70:

Protein (g):

1.1

Saturated Fat, g :

0.0

Vitamin C:

Amines:

High

Glutamates:

n/a

Carbohydrates, g:

7.6

Fibre, g:

Fat (g):

0.2

Monosaturated Fat , g:

0.0

Potassium:

Salicylates:

Very high

Benefits the Following Health Conditions:*

Cold and Flus