Kiwi

How to select

Select kiwis that are free from bruises and soft spots. Avoid purchasing fruit that is wrinkly or fruit with blemishes.  For juicier kiwis, select firm fruit and allow it to ripen on the kitchen counter. A ripe kiwifruit has a fragrant smell and is plump and slightly soft to the touch.

How to prepare

• Using a knife, cut both ends off the kiwi. 
• Insert a spoon inside the kiwi as close to the skin as possible. 
• Rotate the spoon to scoop the flesh out. 
• With the kiwi on its side, cut into slices.

How to store

Kiwis can be ripened by placing them at room temperature for 3 to 5 days. Putting kiwi next to fruits that produce ethylene gas (i.e. apples, bananas, and pears) quickens the ripening process. Therefore, if you want to ripen the kiwifruit quickly, place kiwifruit in a bag with these fruits for 1-2 days.  Ripe kiwifruit can be held in the refrigerator for up to two weeks if they are placed in a plastic bag. The plastic bag reduces the amount of moisture lost keeping the kiwifruit fresh. Otherwise, they only last in the fridge for about seven days.

Peak season

Fall

Ways to use

• Cut the kiwi in half and use a spoon to scoop out the inside. 
• Mix kiwi with other fruit for a yummy fruit smoothie.
• Make a tropical salsa; combine kiwi with mango, peppers, honey, lime juice and cilantro for a quick snack. 
• Pop it in yogurt, oatmeal, fruit salad, on a fruit pizza or a kabob.

Fun facts

• Kiwi grows on vines similar to how grapes grow.
• Originally called the Chinese gooseberry and later the “sunny peach”, it was renamed the kiwi after the national bird of New Zealand. 
• In the 1980s New Zealand created a golden kiwi with no fuzz and a yellow colored inside.
• There are over 400 varieties of kiwi. A few cold-hardy kiwifruit varieties can be grown in Minnesota.

Nutrition info and facts

Kiwi helps keep hair, skin, teeth, and nails healthy by providing zinc. Kiwis contain copper, which helps your body use iron more efficiently.

3.5 oz. kiwi flesh = 64 calories, 14 g carbohydrate, 3 g fiber, < 1 g fat, 1 g protein, 83% DV vitamin C, 34% DV vitamin K