Fruit | Vegan Vegetarian Gluten Free Low Calorie Low Sodium

Kiwi

Actinidia deliciosa Allergen-Free
Kiwi

Sourcing & Taxonomy

  • Family Actinidiaceae
  • Primary Cuisine Global
  • Seasonality Year-Round (imported), Late Fall-Winter (local)
  • Source Actinidia deliciosa plant

The Forktionary Angle

"Beyond its striking color, kiwi is a nutritional powerhouse, known for its enzyme actinidin, which aids digestion but can also tenderize meat."

Definition

A fuzzy, green-fleshed fruit with tiny black seeds, offering a tart-sweet flavor and a juicy, tender texture.

Sensory Profile

TasteTart, Sweet, Tropical, Tangy
TextureJuicy, Tender, Soft, Seedy (small, edible seeds)
AromaFruity, Tropical, Citrusy
AcidityMedium-High

Technical Metrics

Enzyme Present

Actinidin

Ripeness Indicator

Yields to gentle pressure

Vitamin C Content (per 100g)

~92.7 mg (100% DV)

Nutrition Facts

Per 1 medium fruit (70g)
Calories61 kcal
Total Fat0.5 g
Saturated Fat0.03 g
Trans Fat0 g
Cholesterol0 mg
Protein1.1 g
Total Carbohydrate15 g
Dietary Fiber3 g
Total Sugars9 g
Calcium34 mg
Iron0.3 mg
Potassium312 mg

Chef’s Secret

Due to actinidin, kiwi can prevent gelatin from setting. To use in gelatin desserts, briefly blanch or cook the kiwi first to deactivate the enzyme.

Substitutions

Best Match

Strawberries

1:1

Similar tart-sweet balance and juicy texture. Good for fruit salads and desserts.

Grapes (green)

1:1

Offers a burst of juiciness and subtle sweetness, lacks tartness. Good for snacking.

Pineapple

0.75:1

More intensely sweet and acidic, with a fibrous texture. Use for tropical recipes.

Carambola (Star Fruit)

1:1

Similar aesthetic and mild tartness, but less sweet. Best for garnish or light salads.

Buying Guide

Choose kiwis that yield slightly to gentle pressure. Avoid overly soft or hard fruits. Store ripe kiwis in the fridge.

Flavor Pairings

Strawberry Banana Melon Pineapple Yogurt Cream Chicken Seafood.

Recipes Using Kiwi

Absolutely Delicious Fruit Salad image
Preparation Dietary Salads 60 Minutes Or Less

Absolutely Delicious Fruit Salad

This fruit salad recipe is a family favorite, perfect for summer cookouts, potlucks, or any get-together! Juicy fruits are tossed in a luscious homemade vanilla pudding for a sweet and refreshing dessert that's sure to impress. Get ready for rave reviews!

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April Fools Day Fooled Ya Hot Dog In A Bun image 143
Number Of Servings Easy Number Of Servings Dietary

April Fools Day Fooled Ya Hot Dog In A Bun

This fun and playful recipe, inspired by a 2006 Parents Magazine article, is the perfect April Fool's Day prank! Surprise your family and friends (with no nut allergies!) with this cleverly disguised hot dog. Pair it with our Fooled Ya French Fries recipe for a complete and hilarious meal. Easy to make in just 5 minutes!

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Banana And Kiwi Muffins image 159
Brunch Low Cholesterol 60 Minutes Or Less Quick Breads

Banana And Kiwi Muffins

Moist, yummy, and not-too-sweet banana and kiwi muffins—perfect for a quick breakfast or healthy snack! This easy recipe makes 12 standard muffins or 24 mini muffins, bursting with fresh kiwi and banana flavor. Get ready for a delicious and satisfying treat!

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Basil Lime Fruit Salad Cooking Light image 129
60 Minutes Or Less Kiwifruit Preparation 3 Steps Or Less

Basil Lime Fruit Salad Cooking Light

Escape to paradise with this vibrant Basil Lime Fruit Salad! Perfectly balanced sweet and tart flavors dance on your tongue, thanks to a homemade basil-lime simple syrup that elevates this refreshing summer dessert. Prepare ahead for effortless entertaining – simply combine the prepped fruit and syrup just before serving. Light, zesty, and incredibly delicious!

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