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Kiwis

The ultimate scoopable fruit, tangy-sweet kiwis pack a full day’s dose of vitamin C and more.

Hear “kiwi” and you think “New Zealand,” but the fresh kiwifruits you are seeing in markets now have most likely been picked in California or Italy, among the world’s largest producers.

The kiwifruit is no green monster: bursting with antioxidants and chock-full of fiber, kiwifruits work to protect against free-radical damage. A study from Rutgers University compared 27 of the most popular fruits, determining that the kiwifruit is the most nutritionally dense of them all.

One tangy-sweet kiwi supplies a full day’s dose of vitamin C, plus good amounts of potassium, a mineral linked with healthy blood pressure. Plus, kiwi contains more vitamin E, an antioxidant, and more lutein, a nutrient connected with protecting your vision, than almost every other fruit or vegetable—for only 50 calories. Enjoy a kiwi unadorned: simply cut it in half and scoop with a spoon (no peeling needed!) or use it in these delicious recipes.

Try these fresh kiwi recipes:

• Banana-Kiwi Salad
• Dessert Pizza
• English Trifle
• Fresh Tuna Salad with Tropical Fruits
• Fruit Compote with Coconut
• Glazed Cheesecake with Fruit
• Kiwi-Lime Ice Pops
• Kiwi-Mint Julep
• Raspberry Sorbet with Sliced Kiwis
• Tropical Fruit in Spiced Syrup

Love the ease of kiwi? Discover three more scoopable tropical fruits.

"Someone once threw me a small, brown, hairy kiwi fruit, and I threw a wastebasket over it until it was dead." —Erma Bombeck

Did you know? First cultivated in China, kiwis were known as Chinese gooseberries until New Zealand began exporting them in the 1950s and they were renamed after New Zealand’s national bird.

Nutrition profile: One kiwi contains 56 calories, 13g carbohydrate, 3g fiber, 84mg Vitamin C.

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