Your sauces, smoothies, salads and salsas are about to get a boost, because kiwis add the perfect tropical accents of sweetness and color.

Nutritional Highlights

  • Prepare for a vitamin C bonanza, because 140 grams of kiwi, or one heaping
    cup of sliced fruit, delivers 170 percent of your Daily Value!
  • Kiwis are also a good source of digestion-speeding dietary fiber.
  • And to get more folate in your diet and encourage proper cell growth and development, try kiwis. They're a good source.


Kiwis are unusual in that we know their history really, really well. They originated 700 years ago in China, where they were called yongtao and revered for their tart sweetness and bright green color. Eventually, the West caught wind of them. Cuttings of kiwi vines were shipped to the U.S. in 1904 and New Zealand in 1906. The fruit was briefly renamed the Chinese gooseberry before being re-re-named the kiwifruit, or kiwi, in honor of New Zealand's famous bird. U.S. farmers started growing the fruit in California in the 1970s, and today the kiwi is an international celebrity.


The two main kinds of kiwis are the green variety, which has rough, hairy skin and bright green fruit, and the golden kiwi, with smoother skin and a yellow fruit that is less tart and has a slightly more flowery tropical taste.

When are Kiwis in Season?

You'll be happy to know that you can find kiwis in stores all year.

How to Choose Kiwis

It's best to choose unripe kiwis and let them mature at home, which will ensure the fullest flavor. Select kiwis that are firm and have no bruises or soft spots. Leave these out in a fruit bowl or another unrefrigerated area until they soften and become fragrant. Then they're ready to eat.

How to Store Kiwis

Once they're ripe, kiwis should be placed in a resealable plastic bag and refrigerated for up to two weeks. The bag is especially important, since even a small amount of naturally occurring ethylene gas—like the kind produced by apples and pears—can make kiwis spoil very quickly.

How to Prepare Kiwis

All kiwis technically need is a good washing with water, since even the fuzzy peel is edible. However, if you'd like to add kiwis to a recipe, you'll probably need to peel them first. To do so, slice off both ends of the fruit, stand it on end and use a sharp paring knife to cut away the peel in sections. You can then slice the kiwi into juicy sections, quarters or cubes.

Key Measurements

Most recipes will call for individual kiwis, though some may ask for them in cups (peeled, sliced).


The pitaya, a sweet, seed-filled cactus bud, is the closest thing to a kiwi, but since it can be hard to find, try strawberries, gooseberries or papayas instead. Strawberries also go especially well paired with kiwis, as do watermelon and lime.

Kiwis in Recipes

It would take a lifetime to try all the kiwi recipes out there, but here are three to start with. The first is a Healthified Mexican Kiwi Tostada, which uses kiwi slices to add a touch of sweet sabor to a crunchy chicken-and-salsa snack.

Then there's the Watermelon-Kiwi-Banana Smoothie, which can be blended up in minutes.

Finally, for a little taste of heaven, use angel food cake, frozen strawberries, yogurt and kiwi slices to make a light and airy Lime-Kiwi Cloud with Strawberry Sauce.

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