Varieties of Kiwi Fruit: A Guide to the Different Types

Are you a fan of kiwi fruit? Did you know that there are actually different varieties of this delicious fruit? Kiwis are not only tasty but also packed with nutrients such as vitamin C, fiber, and potassium. In this blog post, we will explore the various types of kiwi fruit and their unique characteristics.

Varieties of Kiwi Fruit

Green Kiwi (Actinidia deliciosa)

Green kiwi is the most common variety of kiwi fruit. It has brown fuzzy skin, green flesh, and small black seeds that are edible. Green kiwis are available all year round, but they are at their best between May and October. They have a tangy and sweet flavor that makes them perfect for eating fresh or adding to salads.

Golden Kiwi (Actinidia chinensis)

Golden kiwi is a relatively new type of kiwi fruit that has become increasingly popular in recent years. It has a smooth, hairless skin that is golden in color, and its flesh is yellow with small black seeds. Golden kiwis are sweeter than green kiwis and have a slightly tropical flavor. They are also rich in vitamin C and antioxidants.

Red Kiwi (Actinidia melanandra)

Red kiwi is a rare and exotic type of kiwi fruit that is native to China. It has reddish-brown skin and red flesh with small black seeds. Red kiwis are sweeter than green kiwis and have a more intense flavor. They are often used in desserts and smoothies.

Kiwi Berries (Actinidia arguta)

Kiwi berries are small, grape-sized fruits that look like miniature kiwis. They have smooth skin that is edible and flesh that is green with small black seeds. Kiwi berries are sweeter than green kiwis and have a slightly tart flavor. They are perfect for snacking or adding to fruit salads.

How to Choose and Store Kiwi Fruit

Choosing Kiwi Fruit

When choosing kiwi fruit, look for ones that are firm but not hard, with no wrinkled or soft spots. The skin should be free of blemishes, and the fruit should feel heavy for its size. If you are buying green kiwi fruit, choose those that have a slightly sweet aroma.

Storing Kiwi Fruit

Kiwi fruit can be stored at room temperature until it ripens. Once ripe, store it in the refrigerator for up to a week. If you want to speed up the ripening process, put the kiwi fruit in a paper bag with an apple or banana.

Health Benefits of Kiwi Fruit

Vitamin C

Kiwis are an excellent source of vitamin C, which is essential for boosting the immune system and protecting against oxidative stress.

Fiber

Kiwis are also rich in fiber, which promotes digestive health and helps lower cholesterol levels.

Potassium

Kiwis contain potassium, which supports heart health and helps regulate blood pressure.

Cooking with Kiwi Fruit

Fruit Salad

Kiwi fruit is a popular ingredient in fruit salads. It adds color, texture, and flavor to any salad.

Smoothies

Kiwi fruit is also a great addition to smoothies. It adds sweetness and tanginess, and it pairs well with other fruits such as strawberries and bananas.

Kiwi Salsa

Kiwi salsa is a refreshing and tasty condiment that can be served with fish, chicken, or pork. It combines kiwi fruit with onions, jalapenos, cilantro, and lime juice.

Kiwi Fruit Nutrition Facts

Nutrient	Amount per 100g
Calories	61 kcal
Carbohydrates	14.7 g
Fiber	3 g
Protein	1.1 g
Fat	0.5 g
Vitamin C	93% of the Daily Value (DV)
Vitamin K	38% of the DV
Potassium	6% of the DV

Kiwis are a delicious and nutritious fruit that comes in different varieties, each with its own unique flavor and characteristics. They are easy to incorporate into your diet and can be enjoyed fresh, cooked, or in a variety of recipes. So go ahead and try some of the different types of kiwi fruit available and enjoy their health benefits.

FAQs

1. Can you eat kiwi fruit skin?

Yes, you can eat kiwi fruit skin. The skin is edible and packed with fiber, but some people find it too fuzzy or tough.

2. How do you know when kiwi fruit is ripe?

Ripe kiwi fruit should be slightly soft to the touch, and the skin should give a little when pressed gently. You can also tell if it's ripe by its sweet aroma.

3. What is the best way to cut kiwi fruit?

Cut off the ends of the kiwi fruit, then use a spoon to scoop out the flesh from the skin. Alternatively, you can slice the kiwi fruit in half and scoop out the flesh with a spoon.

4. Can you freeze kiwi fruit?

Yes, you can freeze kiwi fruit. Peel and slice the fruit, then place it in an airtight container or freezer bag. It will keep for up to 6 months in the freezer.

5. Is kiwi fruit good for weight loss?

Kiwis are low in calories and high in fiber, making them a great option for weight loss. They also have a low glycemic index, which means they won't spike your blood sugar levels.