Fruit
Kiwi
Kiwifruit is Actinidia berry with green or gold flesh and edible seeds. Choose fragrant, sound fruit without mould or large bruises; ripeness cues depend on type—give, colour, and aroma all matter. In the kitchen it suits fresh plates, pavlova, smoothies. Store soft ripe fruit cold, hold firm types cool, and keep chill-sensitive tropicals from cold injury while still unripe.
Track this ingredient
Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.32 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.09 g
- Polyunsaturated Fat 0.1 g
- Cholesterol 0 mg
- Sodium 5.31 mg
- Salt 0.01 g
- Total Carbohydrate 12.7 g
- Dietary Fibre 1.93 g
- Total Sugars 10.3 g
- Complex / starch 1.01 g
- Protein 0.75 g
- Water 88.5 g
- Energy 54.8 kcal
- Water 88.5 g
- Carbohydrates 12.7 g
- Sugars 10.3 g
- Monosaccharides 7.24 g
- Disaccharides 3.11 g
- Starch 1.01 g
- Amylose 0.25 g
- Amylopectin 0.76 g
- Digestible Starch 0.86 g
- Resistant Starch 0.1 g
- Fibre 1.93 g
- Soluble Fibre 0.68 g
- Insoluble Fibre 1.25 g
- Protein 0.75 g
- Plant Protein 0.71 g
- Fat 0.32 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.09 g
- Polyunsaturated Fat 0.1 g
- Vitamins 72.5 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.03 mg
- Vitamin B2 — Riboflavin 0.04 mg
- Vitamin B3 — Niacin 0.41 mg
- Vitamin B6 0.08 mg
- Vitamin B7 — Biotin 1 µg
- Vitamin B9 — Folate 14.7 µg
- Vitamin C 31 mg
- Vitamin E 0.29 mg
- Vitamin K 4.7 µg
- Minerals 444 mg
- Major Minerals 437 mg
- Trace Minerals 6.5 mg
- Salt 0.01 g
- Sodium Chloride 0.01 g
Vitamins
vitamin-c: 31 · vitamin-a: 20 · vitamin-b1-thiamine: 0.03 · vitamin-b2-riboflavin: 0.04 · vitamin-b3-niacin: 0.41 · vitamin-b5-pantothenic-acid: 0.2 · vitamin-b6: 0.08 · vitamin-b7-biotin: 1 · vitamin-b9-folate: 14.7 · vitamin-e: 0.29 · vitamin-k: 4.7 ·
Minerals
Sodium: 5.31 · Potassium: 386 · Calcium: 46 · Iron: 1.1 · Zinc: 0.4 · Iodine: 5 ·
Fruit energy is mostly natural sugars with fibre and vitamin C varying by species.
In the kitchen
Culinary partners and combinations that usually underperform with Kiwi.
Usually avoid with
Often clash in flavour or tradition
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
Kiwi was used as a fruit food in regional diets long before industrial packing and global year-round supply.
Trade, migration, and selection spread distinctive Kiwi types and preparations into new climates and cuisines.
Modern production, storage, and transport made Kiwi a regular purchase far from where it is grown or raised.
Cooks now treat Kiwi as both staple and specialty, with more attention to provenance, variety, and form.