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Golden Kiwi
Actinidia chinensis
Golden kiwi is a sweet, tropical-flavored fruit with smooth golden skin and vibrant yellow flesh. It is rich in vitamin C (100% DV), provides fiber (8% DV), and potassium (6% DV), supporting immunity, digestion, and heart health. Low in calories (60 per 100g), golden kiwis are ideal for healthy snacking and boosting antioxidant intake. Enjoyed fresh or in recipes, golden kiwis are prized for their taste and nutrition.
60
Calories
2.2g
Fiber
100%
Vitamin C
Photo Gallery
Explore Golden Kiwi in stunning detail
Golden Kiwi - Main View
Nutrition Facts
Calories
60
per 100g
Carbs
15g
per 100g
Protein
1.2g
per 100g
Fiber
2.2g
per 100g
Sugar
9g
per 100g
Fat
0.5g
per 100g
💊Vitamins
Per 100g
Vitamin C
100% DV
75 mg
Immune support, antioxidant defense, skin health
Vitamin E
9% DV
1.3 mg
Antioxidant, skin and cell protection
⚡Minerals
Per 100g
Potassium
6% DV
315 mg
Heart health, fluid balance, muscle function
🛡️Antioxidants
Vitamin CVitamin ECarotenoidsPolyphenols
🌿Phytonutrients
Carotenoids - support eye and immune healthPolyphenols - antioxidant and anti-inflammatory properties
📊Glycemic Index
50
Per Serving
Nutrition breakdown for one serving
📏
Serving Size
100g fresh golden kiwi
Calories
60kcal
Breakdown
Carbs
15g
Fiber
2.2g
8% DV
Sugar
9g
Protein
1.2g
Fat
0.5g
Vitamin C
💊
75mg
100% DV
Potassium
⚡
315mg
6% DV
Health Benefits
Vitamin C (100% DV) supports immune function and antioxidant defense
Potassium (6% DV) supports heart health and fluid balance
Fiber (8% DV) supports digestive health
Antioxidants help protect cells from oxidative stress
Low calorie (60/100g) ideal for weight management
Phytonutrients support eye and metabolic health
Origin & Distribution
Native Region
China
Global Presence
New ZealandItalyChileGreeceFranceChina
Top Producers
New ZealandItalyChina
Historical Background
Golden kiwi, developed from Chinese varieties, was popularized in New Zealand in the late 20th century. It is now grown globally for its sweet flavor and high vitamin C content.
Peak Season
Best Time to Enjoy
Peak season May-November in Southern Hemisphere
2 Varieties Available
Explore Varieties
Each variety offers unique flavors, textures, and culinary applications
Zespri SunGold
New Zealand
Color
Golden yellow flesh, smooth skin
Taste Profile
Sweet, tropical flavor, smooth texture
Best For
Fresh eating, salads, desserts
Jintao
China
Color
Yellow flesh, thin skin
Taste Profile
Sweet, mild flavor
Best For
Snacking, fruit platters
Storage & Selection Guide
Keep your fruit fresh and delicious for longer
How to Choose the Perfect Fruit
1
Select firm, unblemished golden kiwis with smooth skin
2
Avoid overly soft or wrinkled fruit
3
Slight give to gentle pressure indicates ripeness
Proper Storage Methods
Store at room temperature until ripe, then refrigerate
Refrigerate ripe kiwis for up to 2 weeks
Best consumed fresh for optimal nutrition
Shelf Life Guide
Refrigerated
10-14 days in refrigerator
Average Shelf Life
14 days
Freezing Instructions
Preserve freshness for months
2-3 months
1
Peel and slice before freezing for up to 6 months
2
Use frozen kiwi in smoothies or desserts
Pro Tip
Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.
Culinary Journey
Discover delicious possibilities
Common Uses
Fresh eating
Salads
Desserts
Smoothies
Fruit platters
Perfect Pairings
Strawberries - color and flavor contrastYogurt - creamy pairingMint - fresh accentCoconut - tropical flavorCitrus - brightens taste
Popular Recipes
Kiwi fruit salad
Golden kiwi tart
Kiwi smoothie
Kiwi parfait
Refreshing Beverages
Kiwi smoothie
Kiwi juice
Infused water
Safety Information
Allergy Information:
Kiwi allergies are rare but possible, especially in people with latex or pollen allergies. Symptoms are usually mild.
Pesticide Concerns:
Kiwis may have pesticide residues. Wash thoroughly or choose organic when possible.
Who Should Avoid:
- • Individuals with known kiwi or latex allergies
- • Those with oral allergy syndrome should consult a doctor
Possible Side Effects:
- •Mild oral irritation in sensitive individuals
- •Rare allergic reactions
Preparation Safety:
- • Wash and peel before eating
- • Slice with clean utensils
- • Store properly to maintain freshness
Fun Facts
Surprising trivia you'll love!
Golden kiwis have nearly double the vitamin C of green kiwis
Developed in New Zealand from Chinese varieties
Smooth, edible skin unlike fuzzy green kiwis
Golden kiwis are naturally sweeter and less acidic than green kiwis
Rich in carotenoids and polyphenols for antioxidant benefits
Frequently Asked Questions
What are the main health benefits of golden kiwi?
HealthGolden kiwi is rich in vitamin C, provides fiber and potassium, and contains antioxidants that support immunity, digestion, and heart health.
How can golden kiwis be used in recipes?
RecipesGolden kiwis are delicious fresh, in salads, desserts, smoothies, and fruit platters. Their sweet flavor and vibrant color make them versatile for many dishes.
Are golden kiwis safe for everyone?
SafetyGolden kiwis are generally safe for most people. Rarely, some may have kiwi allergies. Wash and peel before eating, and consult a doctor if you have known fruit allergies.
Where do golden kiwis originate and when are they in season?
CultureGolden kiwis originated in China and are now grown worldwide. Their peak season is May to November, but they are available year-round in many markets.
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Environmental Impact
Sustainability insights
Sustainability Overview
Kiwi orchards can be managed sustainably. Choose local or organic kiwis to reduce environmental impact.
Carbon Footprint
Imported kiwis have a higher carbon footprint due to transportation. Local kiwis are more eco-friendly.
Water Usage
Kiwi vines require moderate water. Efficient irrigation and rain-fed orchards are best for sustainability.
Local vs Imported
Buying local golden kiwis supports farmers and reduces environmental impact. In-season kiwis are fresher and more sustainable.