Kiwi
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.
Preparation, Uses, & 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.
Storing
Kiwis sweeten with age but should be consumed before they become mushy; they will ferment if left too long. Refrigerate when soft.
Nutrition Highlights
Kiwi, 1 medium
- Calories: 46
- Protein: 1g
- Carbohydrate: 11g
- Total Fat: 0g
- Fiber: 2g
Excellent Source of: Vitamin C (70.45mg)