Category: Fruits
🤔 What Is A Kiwi?
A kiwi, or kiwifruit, is a small, oval-shaped fruit with a thin, fuzzy brown skin. Its vibrant flesh—most often bright green, but sometimes golden—is dotted with tiny, edible black seeds and has a unique sweet-tart flavor with notes of strawberry, banana, and citrus.
Quick Reference Card
| Condition | Ideal Storage | Duration |
|---|---|---|
| Whole/Unripe Kiwi | Counter | 3-5 days (to ripen) |
| Whole/Ripe Kiwi | Refrigerator | 1-2 weeks |
| Sliced Kiwi | Refrigerator: 0-4°C (32-39°F) | 2-3 days |
| Frozen | Freezer: -18°C (0°F or below) | 10-12 months |
The Triple-S Method
Master the three essential steps for food success:
🛒 SHOP SMART: Selection Guide
- Choose plump kiwis that yield to gentle thumb pressure.
- Avoid fruits with bruises, soft spots, or wrinkled skin.
- Select firm kiwis if you plan to eat them later in the week.
Appearance
The skin should be uniformly fuzzy and brown, without any dark, mushy spots. The fruit should be plump and feel heavy for its size.
Smell
A ripe kiwi will have a light, sweet, and citrusy aroma. If it has no smell, it is likely underripe.
Texture
A kiwi is ready to eat when it is soft to the touch, similar to a ripe peach. If it’s hard, it needs a few days to ripen.
Common Varieties / Types
The two most widely available types of kiwi are green and gold.
- Green Kiwi (Hayward): The most common variety, with fuzzy brown skin, bright green flesh, and a tangy-sweet flavor.
- Golden Kiwi (Zespri SunGold): Has smooth, hairless skin and a vibrant yellow flesh. It is generally sweeter and less acidic than green kiwi, with a more tropical flavor.
📅 Seasonal Buying Guide
North America (USA/Canada)
The California kiwi season runs from October to May. During the summer, most kiwis are imported from New Zealand and Chile, ensuring year-round supply.
Europe
Italy is a major producer of kiwi, with a harvest season from fall through spring. Imports from the Southern Hemisphere fill the gap in summer.
Australia/New Zealand
New Zealand is a world leader in kiwi production, with its peak season running from May to October, supplying the Northern Hemisphere’s summer market.
Tropical/Subtropical Regions
Kiwis require a temperate climate for cultivation and are typically imported into these regions year-round.
Seasonal Quality Variations
Thanks to the counter-seasonal harvests between the Northern and Southern Hemispheres, high-quality, fresh kiwis are consistently available throughout the year.
❄ STORE FRESH: Storage Guide
- Unripe: Countertop for 3-5 days.
- Ripe: Refrigerator for 1-2 weeks.
- Cut: Refrigerator in an airtight container for 2-3 days.
Storage Method Details
Counter: Leave firm, unripe kiwis at room temperature to ripen, which takes a few days. To speed up the process, place them in a paper bag with an apple or banana.
Refrigerator (Whole/Ripe): Once a kiwi is ripe, you can move it to the refrigerator to significantly slow down the ripening process. A ripe kiwi will last for 1-2 weeks in the crisper drawer.
Refrigerator (Sliced): According to food safety guidelines from the FDA, cut kiwi should be stored in a sealed container in the refrigerator. It will stay fresh for 2-3 days before its texture begins to break down.
Kiwis ripen thanks to the hormone ethylene. Once ripe, the cold temperature of a refrigerator dramatically slows this process and reduces moisture loss, allowing the fruit to stay fresh for a surprisingly long time.
Ethylene Production/Sensitivity
Kiwis are highly sensitive to ethylene gas. It’s crucial to store them away from ethylene-producing fruits like apples, bananas, and avocados unless you are intentionally trying to ripen them faster.
Revival Techniques
If a kiwi becomes slightly overripe and soft, it’s perfect for blending into smoothies, making a fruit puree for sauces, or mashing into a face mask due to its beneficial enzymes.
⚠ STAY SAFE: Food Safety Tips
- Max Time at Room Temp: 2 Hours (once cut)
Understanding Food Safety Rules
Always wash the kiwi’s skin before cutting, as the knife can carry bacteria from the surface to the flesh. The FDA’s 2-hour rule applies: refrigerate cut kiwi promptly to prevent bacterial growth.
Reheating Methods
Kiwi is eaten fresh and is not suitable for reheating.
Date Labels Explained
Kiwis do not have date labels. Use the fruit’s firmness as the primary indicator of ripeness and quality.
Allergen Information
- Contains: Kiwi is a known allergen for some individuals.
- Cross-Reactivity: Oral Allergy Syndrome (OAS) and Latex-Fruit Syndrome.
Allergen Handling & Prevention
Kiwi allergy can range from a mild, itchy mouth to more severe reactions. It contains the enzyme actinidin, which can cause this irritation. People with latex or birch pollen allergies are more likely to react to kiwi.
⚠ Special Safety Considerations
The enzyme actinidin in kiwi can prevent gelatin from setting and will break down dairy proteins, making milk or yogurt curdle. Add kiwi to gelatin or dairy-based desserts just before serving.
Pesticide Residue Information
Kiwi is not typically on lists of produce with high pesticide residues, partly because its fuzzy skin is not consumed by everyone. However, the FDA still recommends washing the skin before cutting.
🧊 Freezing & Thawing Guide
Freezing Effects & Preparation
Freezing softens the texture of kiwi, so it won’t be firm enough to eat in slices after thawing. However, it’s perfect for use in smoothies, sorbets, and marinades.
To freeze, peel the kiwi and slice it into rounds. Following USDA guidelines, place the slices in a single layer on a baking sheet to freeze solid, then transfer them to a freezer bag. A little sugar can help preserve their color.
Recommended Thawing Methods
Use kiwi slices directly from the freezer for smoothies. For other uses, thaw them in the refrigerator for a few hours.
Not Recommended
Avoid thawing kiwi on the counter, which can make it overly mushy and pose a food safety risk.
📊 Nutritional Information
Average values per 100g (approx. 3.5 oz) portion
- High in: Vitamin C, Vitamin K
- Good source of: Dietary Fiber, Vitamin E, Potassium
Kiwi (Raw/Fresh)
- Calories: 61 kcal
- Protein: 1.1g
- Fat: 0.5g
- Carbohydrates: 15g
- Fiber: 3g
Kiwi (Cooked/Prepared)
- Cooking significantly reduces the Vitamin C content.
Key Nutrients & Their Benefits
- Vitamin C: Kiwi is a Vitamin C superstar, containing more of this immune-boosting antioxidant per ounce than an orange.
- Dietary Fiber: The fiber in kiwi, along with its seeds, helps promote digestive health and regularity.
- Actinidin: This natural enzyme found in kiwi helps break down protein, which can aid in digestion, particularly after a meat-heavy meal.
Nutritional data is an estimate. Consult with a nutritionist for personalized advice.
🌎 Sustainability & Sourcing
The main environmental concern for kiwi is the food miles, as it is often transported long distances between the Northern and Southern Hemispheres to provide a year-round supply. Kiwi vines do require significant water.
Buying kiwi during your country’s local or regional growing season is the most sustainable choice. Look for certifications from growers, like those in New Zealand, who are known for their sustainable farming practices.
🔄 Substitutions & Alternatives
For a similar sweet-tart flavor and green color, a ripe green grape or gooseberries can be used. Strawberries can also offer a similar flavor profile in fruit salads.
There is no good substitute for kiwi’s unique combination of color, texture, and flavor.
🔪 Recommended Tools
A simple paring knife and a spoon are the most effective tools. You can slice the kiwi in half and scoop out the flesh with the spoon for an easy snack.
💡 Pro Tips
♻ Waste Reduction
The fuzzy brown skin of the kiwi is completely edible and contains a high concentration of fiber and nutrients. If you don’t mind the texture, you can eat the whole fruit after washing it well.
✨ How to Revive It
If your kiwi is too tart, let it sit on the counter for another day or two to sweeten up. The natural ripening process will convert more of its starches into sugars.
❓ FAQ
A: Yes, the skin is edible and highly nutritious, packed with fiber, folate, and Vitamin E. Just wash the fuzz off first. The skin of a golden kiwi is much thinner and less fuzzy, making it more palatable.
A: Place the hard kiwi in a paper bag with an apple or banana. The ethylene gas from the other fruit will be trapped and will ripen the kiwi in a day or two.
A: This is caused by a natural enzyme in kiwi called actinidin, which breaks down protein. The tingling sensation is the enzyme acting on the delicate proteins in your mouth and tongue.
A: Green kiwis have fuzzy brown skin and a tangy-sweet green flesh. Gold kiwis have smooth skin and a sweeter, more tropical-tasting yellow flesh.
A: The enzyme actinidin in fresh kiwi breaks down the protein in gelatin, preventing it from setting. To use kiwi in gelatin, you must first cook the kiwi to deactivate the enzyme.
A: While it thrives in temperate climates, its flavor profile is often described as tropical. It is native to China and was originally called the Chinese gooseberry.
A: A ripe kiwi will be plump and yield to gentle pressure, much like a ripe peach or avocado.
A: No, kiwi is not a citrus fruit. It belongs to a different botanical family, but it shares a high Vitamin C content and a sweet-tart flavor profile with many citrus fruits.
A: Yes, place cut kiwi in an airtight container in the refrigerator. It should stay fresh for about 2-3 days.
A: Yes, the enzyme actinidin is an effective meat tenderizer. You can use pureed kiwi as part of a marinade for tougher cuts of meat.