Menu & categories

Kiwi

Tart-sweet fruit high in vitamin C

Wiki about kiwi Nutri-Score A Vegan Yes Gluten-free Yes Lactose-free Yes Nut-free Yes
NUTRITION / 100 g
61 kcal 1.1 g Protein 14.7 g Kohlenhydrate 0.5 g Fett

Introduction

Fresh kiwi
To me, kiwi is one of those fruits that is at once unassuming and surprisingly refined. I still remember a market stall where a vendor offered me a golden kiwi as a "sunshine in winter" – I bit into it and immediately felt the acidity and sweet warmth joining hands. Since then I have never again regarded kiwis merely as a boring breakfast item.

What fascinates me about the kiwi is its versatility. The classic green kiwi has that lively green freshness, while the golden kiwi is milder and almost tropical in flavor. Both are rich in vitamin C, provide fiber, and have a small but clever enzymatic trick: actinidin helps break down proteins, which is why kiwi can act as a natural meat tenderizer – used with caution, otherwise it gets mushy.

A colleague once wanted to be especially creative and marinated his steak with pureed kiwi. The result was delicious, but the lesson remained: a few minutes are enough, otherwise the texture is lost. Anecdotes like this remind me how experimental cooking can be.

  • Culinary ideas: smoothies, salads with mint and feta, salsas for fish, or a simple kiwi tart.
  • Practical tips: kiwis ripen at room temperature; they keep longer in the refrigerator. Don't mix with dairy for too long if you want the enzymes to remain active.
  • Pairings: avocado, lime, ginger, fresh herbs, and mild fish pair excellently.
I enjoy how such a small fruit can have big effects: color on the plate, surprising flavors, and the ability to elevate simple dishes. On my next shop I deliberately choose a mix of green and golden kiwis, because the combination of acidity and sweetness is so wonderfully balanced. Anyone who has had a perfectly ripe kiwi in their mouth knows how satisfying it can be; and anyone who likes to experiment will quickly find that this modest fruit can do more than it is given credit for.

Availability & types


Availability and types of kiwi

The kiwi is a juicy, usually oval-shaped fruit with a soft interior and a thin, hairy or smooth skin. It originates from China, where it grew long ago. Later it was brought to New Zealand. The New Zealanders named it "kiwi" after the small, fluffy bird because the fruit looks a bit fuzzy on the outside. Today kiwi is grown in many parts of the world.

Where does kiwi grow?
Kiwis prefer a rather temperate climate: not too hot in summer and not too cold in winter. Major growing regions include:

  • New Zealand – famous for kiwi exports and brands like "Zespri".
  • Italy – one of the largest producing countries in Europe.
  • Chile – supplies many kiwis to the northern hemisphere during summer.
  • China – both the country of origin and a major producer today.
  • Greece, France and Spain – important European regions.
  • USA (California) – kiwis are also grown there.
When are kiwis available?
In gardens kiwis are usually harvested in autumn. Because many countries harvest at different times and kiwis store well, you can find them almost year-round in supermarkets. Cool rooms are often used for storage, sometimes with a special air composition that lets the fruit "breathe" more slowly so it stays fresh longer. It's like putting the kiwi into a cool sleep.

What types and varieties exist?
There are several main types of kiwi that differ in appearance, taste and size. The most important are:

  • Green kiwi (common: variety "Hayward"): has a brown, slightly hairy skin and green flesh with many small black seeds. The taste is fresh and slightly tart, similar to a mix of strawberry and melon.
  • Golden kiwi (e.g. "Zespri SunGold"): this variety has a smoother, thinner skin and yellow flesh. It usually tastes sweeter and less tart than the green kiwi, almost like a honeydew melon with citrus notes.
  • Mini or baby kiwi (also called "Actinidia arguta"): these are smaller, have no hair on the skin and can be eaten whole – like a small grape. They are often very sweet.
  • Other regional varieties: in different countries there are cultivars with varying sizes, colors and flavors; some are particularly frost-hardy or better suited for fresh market sales.
Selection tips
When you buy a kiwi you can easily check ripeness: a ripe kiwi is slightly soft but not mushy. Golden kiwis often feel softer and are sweeter. Mini-kiwis can be tried directly because their skin is edible.

In summary: kiwis come from China, are now grown worldwide and are available almost year-round. The best-known types are the green kiwi, the golden kiwi and the small smooth mini-kiwi. Each variety has its own taste and advantages, so there is something for everyone.

Details & nutrition

Property Value
Unit g
Average weight per piece 75
Calories per 100 61
Protein per 100 1.1
Carbohydrates per 100 14.7
Sugar per 100 9.0
Fat per 100 0.5
Saturated fat per 100 0.03
Monounsaturated fat 0.05
Polyunsaturated fat 0.29
Fiber per 100 3.0
Vitamin C (mg) per 100 92.7
Vitamin D (IU) per 100 0
Calcium (mg) per 100 34
Iron (mg) per 100 0.3
Nutri-Score A
CO₂ footprint 0.7 kg CO2e/kg
Origin New Zealand, Italy (depending on season)
Gluten-free Yes
Lactose-free Yes
Nut-free Yes
Vegan Yes
Note Edible raw; skin edible depending on variety. In rare cases cross-reactions possible (e.g., pollen/latex-associated), but not an EU-mandated allergen.

Technical & scientific information


Kiwi refers to the edible fruits of various species of the genus Actinidia, the most widespread being Actinidia deliciosa (green kiwi) and Actinidia chinensis (yellow/golden kiwi). Botanically they are berries with hairy or smooth skin; depending on the cultivar, size, taste and nutrient density vary. The fruit originates from East Asia and was commercially spread through cultivation in New Zealand and other regions.

Composition and nutritional values
Fresh kiwis are mostly water (about 82–85%). Typical nutritional values per 100 g are approximately 50–65 kcal, 10–15 g carbohydrates of which 6–9 g sugars, about 1–1.5 g protein, 0.4–0.8 g fat and 2–4 g fiber. Key components include:

  • Vitamin C: very high content, usually between 60 and 100 mg per 100 g, depending on variety and ripeness.
  • Fiber: both soluble and insoluble fibers that support bowel function.
  • Minerals: particularly potassium; also trace elements like magnesium, copper and small amounts of iron.
  • Phytochemicals: polyphenols, flavonoids and carotenoids contribute to antioxidant activity.
  • Organic acids: mainly citric and malic acid, which determine the tart taste.
  • Enzymes: the proteolytic enzyme actinidin (Act d 1) is characteristic of kiwi and cleaves proteins.
Biochemical peculiarities
Actinidin provides proteolytic activity that can be used to tenderize meat. However, the enzyme can degrade proteins in dairy products and interfere with gel formation; heat largely inactivates actinidin. The seeds contain lipids with a higher proportion of unsaturated fatty acids, including small amounts of alpha‑linolenic acid.

Processing and storage
Kiwis are eaten fresh, processed into juices, purees, jams, dried fruits or frozen products. Several aspects must be considered in technical processing:

  • Proteolytic activity can cause undesirable effects in the production of fruit yogurts or jellies; therefore thermal treatment or enzyme inactivation is often used.
  • Storage in cool, humid atmospheres and control of ethylene levels extend shelf life; kiwis are climacteric fruits and continue to ripen after harvest.
  • Drying and freeze‑drying alter texture and flavor but also affect levels of heat‑ or air‑sensitive vitamins such as ascorbic acid.
Health aspects
Due to high vitamin C content and fiber, kiwi is described as beneficial for the immune system, antioxidant defense and digestion. Potassium combined with fiber and secondary plant compounds may have positive effects on blood pressure and cardiovascular risk factors. People with kidney stone episodes sensitive to oxalate should note the oxalate content, as kiwis contain moderate amounts.

Allergies and intolerances
Kiwis are among the more common fruit allergens. Actinidin is a major allergen, and there are cross‑reactions with latex and pollens (e.g. birch pollen), which can lead to oral allergy symptoms or, rarely, systemic reactions. Medical advice is required for severe allergies.

In summary, kiwi is a nutrient‑rich fruit with marked enzymatic activity and a wide range of uses in fresh and processed foods. Its nutritional benefits must be weighed against allergic risks and processing limitations, while variety, ripeness and processing steps significantly influence composition and activity of its constituents.

Wiki entry for: kiwi
Active now: 18 visitors of which 2 logged-in members in the last 5 minutes