Kiwi — Nutrients, Health Benefits, and Shopping Tips

Kiwi should be ripe but firm, with a brown, fuzzy exterior. When sliced open, the flesh should be bright green with tiny black seeds. The texture should be soft but not mushy.

Do not buy kiwi that is overly hard or has bruised, damp spots, which can affect its taste and texture. Fresh kiwi will be sweet with a slight tartness, delicious on its own or as part of a fruit salad.

Kiwi should be stored at room temperature until ripe. Refrigerate once ripe to extend its freshness and juiciness. Properly stored, kiwi remains a delicious and nutritious fruit.

Leaving ripe kiwi out can lead to over-ripening and spoilage. It's important to avoid placing it near ethylene-producing fruits like apples and bananas. Keeping it cool after ripening helps maintain its flavor and texture, making it perfect for snacking or adding to dishes.

Kiwi can last for 5-7 days at room temperature and up to 2-3 weeks in the refrigerator. Proper storage in a cool, dry place helps extend their freshness.

Leftover kiwi can be used in a variety of sweet and refreshing dishes. Slice it and add to fruit salads with other tropical fruits like pineapple, mango, and papaya, or mix it into a green salad with arugula, nuts, and a citrus vinaigrette. Kiwi is also great when blended into a smoothie with spinach, banana, and yogurt for a nutritious drink.

Use kiwi as a topping for yogurt, oatmeal, or cereal, adding a tangy flavor and vibrant color. If you have a lot of kiwi, consider making a batch of kiwi sorbet by pureeing the fruit with sugar and lime juice, then freezing until firm. Kiwi can also be used in salsas, mixed with tomatoes, onions, and cilantro for a fresh topping for grilled fish or chicken. For a quick dessert, try layering sliced kiwi with whipped cream and crumbled cookies for a simple parfait, or freeze kiwi slices dipped in chocolate for a cool treat.

Kiwi is a nutrient-dense fruit rich in vitamin C, supporting immune health and promoting skin health by boosting collagen production. Its fiber content promotes digestive health by aiding in regular bowel movements. Kiwi also contains antioxidants like lutein, which supports eye health by protecting against macular degeneration. Additionally, kiwi’s potassium content helps regulate blood pressure, promoting heart health. Its low-calorie profile makes it a great option for weight management.