Kiwifruit, often shortened to just kiwi, is an edible berry produced by several species of woody vines in the genus Actinidia. Famous for its vibrant cross-section and sweet-tart flavor, it is globally celebrated as a highly nutrient-dense superfood. [1, 2]
Green vs. Gold Kiwi
While green kiwi is the traditional classic, golden kiwi has surged in popularity. [1]
| Feature | Green Kiwi (A. deliciosa) | Gold Kiwi (A. chinensis) |
|---|---|---|
| Appearance | Fuzzy brown skin, oval shape, vibrant green flesh with black seeds. | Smooth, hairless golden-brown skin, vibrant yellow flesh with fewer seeds. |
| Flavor Profile | Fresh, tangy-sweet, and slightly acidic. | Tropically sweet, often described as a cross between a mango and a strawberry. |
| Edibility of Skin | Edible, but the thick fuzz means most people prefer to peel or scoop it. | Completely smooth and hairless; easy to eat whole like an apple. |
Nutritional Powerhouse
Eating just one kiwifruit supplies 100% of your daily vitamin C requirement. A standard 100-gram serving provides: [1, 2]
- Calories: 64
- Fiber: 3 grams (excellent for digestive gut health)
- Vitamins: Rich in Vitamin K (34% DV), Vitamin E (9% DV), and Folate
- Minerals: Substantial amounts of Potassium, Copper, and