The most common variety of kiwifruit is green, but gold kiwifruit ( Zespri® SunGold™ ) are popular for their unique golden hue and slightly different taste. Let’s discuss the characteristics, nutritional value of green and golden kiwis.
Green kiwi: a classic choice
The green kiwi, scientifically known as Actinidia deliciosa, has brown, fuzzy skin and bright green flesh dotted with tiny black seeds. Green kiwis will be firm when purchased, so it is important to allow them to ripen at room temperature.
Green kiwis are known for their sweet and tangy flavor, with the perfect combination of tartness and juiciness.
- Vitamin C: Green kiwi is rich in vitamin C, which supports immune health and promotes collagen formation for healthy skin.
- Fiber: Green kiwis are high in dietary fiber, which supports digestive health and may aid in weight management.
- Antioxidants: The presence of antioxidants helps fight oxidative stress and inflammation in the body.
- Eat fresh: Just cut, scoop and enjoy the juicy pulp as a refreshing snack.
- Smoothies and Juices: Green kiwi adds flavor and nutrition to smoothies and juices.
- Desserts: From fruit salad to kiwi pavlova, green varieties are a popular choice for desserts.
The latest "version" of the golden kiwifruit variety, called " SunGold™ ", is the most resistant variety yet, although not as tasty and sweet as the first "version" of the fruit. Some technical details: Fruit appearance: Smooth, not blurry. Taste: Juicy and sweeter than green kiwi.
Golden kiwifruit, scientifically known as Actinidia chinensis, has smooth bronze skin and vibrant golden flesh. Golden kiwi fruit has bright yellow flesh, a smaller core and fewer seeds.
Golden kiwis are usually ripe and ready to eat when you buy them, and become sweeter as they soften.
Golden kiwi is prized for its tropical sweetness, often described as a blend of mango and citrus.
- Vitamin C and Vitamin E: Golden kiwi fruit is rich in vitamin C and vitamin E, which have powerful antioxidant effects.
- Fiber and folate: This fruit contains dietary fiber and folate, which aid in digestive health and cell division.
- Standalone Snack: Enjoy the golden kiwi fruit alone for a sweet, tropical treat.
- Salads: Add golden kiwi slices to fruit or green salads for color and flavor.
- Cocktails & Mocktails: Add golden kiwi to drinks for a refreshing twist.
Both green and golden kiwis thrive in well-drained soil, full sun and a warm climate. They usually grow in areas with mild winters and summers.
Kiwis are usually harvested when they reach the desired size, firmness and sugar content. Times vary depending on the specific variety and local growing conditions.
Ripening and storage
Once the kiwi fruit is ripe, it can be stored in the refrigerator . Green kiwis will keep for about a week and sun gold kiwis for about two weeks.
Want to slow down the maturation process? Simply place green or gold kiwis in the refrigerator, separate from other fruits. If you need to speed up the ripening process, all kiwi fruit varieties can be stored in paper bags with other fruits (such as bananas or apples) and kept at room temperature.
Green and golden kiwis, while similar in many ways, have unique flavors and visual appeal. Whether you prefer the classic taste of green kiwis or the tropical sweetness of golden kiwis, incorporating these fruits into your diet provides a rich source of vitamins, antioxidants and great taste. From snacks to culinary creations, kiwi fruit's versatility makes it a delightful addition to a healthy and energetic lifestyle.