Kiwi
Get to know kiwi — a sweet-tart green fruit with very high vitamin C. Nutritional content, health benefits, and how to eat kiwi.
What Is Kiwi?
Kiwi (Actinidia deliciosa) is a small, oval-shaped fruit with thin fuzzy brown skin and bright green flesh dotted with tiny crunchy black seeds. Its flavor is a distinctive blend of fresh tartness and sweetness, often described as a mix of strawberry, pineapple, and banana all in one. Besides the common green variety, there's also gold kiwi (Actinidia chinensis) with yellow flesh that's sweeter and smoother skin without fuzz.
Kiwi originally came from China, then became widely cultivated in New Zealand, and is now a favorite imported fruit in Indonesia thanks to its unique taste and very high vitamin C content, even surpassing that of oranges.
Nutritional Content of Kiwi
Per 100 grams of fresh kiwi:
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| Nutrient | Amount |
|---|---|
| Calories | ~61 kcal |
| Carbohydrates | ~15 g |
| Fiber | ~3 g |
| Vitamin C | ~93 mg |
| Vitamin K | ~40 mcg |
| Potassium | ~312 mg |
One medium-sized kiwi can already meet an adult's daily vitamin C needs, even more than a single orange.
Health Benefits
- Very high source of vitamin C — helps support the immune system and skin collagen production.
- Aids digestion — contains the natural enzyme actinidin along with fiber believed to keep the digestive system running smoothly.
- Good for the heart — its potassium content helps maintain blood pressure balance.
- Supports bone health — vitamin K plays a role in blood clotting and bone density.
How to Eat Kiwi
- Cut in half and scoop — the most practical method: simply slice crosswise, then scoop out the flesh with a spoon.
- Smoothie or juice — blended with banana or yogurt for a refreshing, vitamin-packed drink.
- Topping for oatmeal or yogurt — kiwi slices add bright color and a fresh tart flavor.
- Mixed into fruit salad — pairs well with sweet fruits like mango or strawberry for a balanced flavor.
How to Choose & Store
- gently press the skin — ripe kiwi feels slightly soft but not mushy
- avoid kiwis that are too hard (unripe) or ones that are wrinkled and watery (overripe)
- choose ones with intact skin, free of bruises or excessive soft spots
- still-firm kiwis can be kept at room temperature for a few days until ripe
- once ripe, store in the refrigerator to slow down spoilage
- ripe kiwi in the fridge usually lasts 1-2 weeks
Practical Tips
- Speed up ripening — store kiwi in a bag together with a banana or apple, since the ethylene gas from those fruits helps speed up ripening.
- The skin is edible — as long as it's washed thoroughly, kiwi skin contains extra fiber, though its texture is a bit fuzzy.
- Use as a natural meat tenderizer — the actinidin enzyme in kiwi is believed to help soften meat texture when used as a marinade ingredient.
- Cut with a special kiwi cutter or a small spoon to scoop out the flesh without needing to peel the skin.
Frequently Asked Questions
Is kiwi skin safe to eat?
What's the difference between green kiwi and gold kiwi?
Why does eating kiwi sometimes cause an itchy feeling in the mouth?
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