How do green and gold kiwifruit compare in terms of taste, appearance, and nutritional value. What are the calorie counts for different kiwifruit varieties. How do kiwifruit compare to other fruits in terms of nutritional benefits.

The Visual Distinctions: Green vs Gold Kiwifruit

When it comes to kiwifruit, the visual differences between green and gold varieties are quite striking. Green kiwifruit, the classic variety most people are familiar with, boasts a fuzzy brown exterior and an oval shape. In contrast, gold kiwifruit, such as the Zespri® SunGold™, features a smooth, hairless skin with a golden-brown hue.

Upon slicing these fruits open, the differences become even more apparent:

• Green kiwifruit: Reveals a vibrant green flesh studded with black seeds
• Gold kiwifruit: Displays a sunny yellow interior with a smaller core and fewer seeds

A Tale of Two Tastes: Comparing Kiwifruit Flavors

The flavor profiles of green and gold kiwifruit are distinctly different, offering unique taste experiences:

• Green kiwifruit: Characterized by a fresh, tangy-sweet flavor
• Zespri® SunGold™ kiwifruit: Offers a tropically sweet taste, often described as a cross between a mango and a strawberry

Can kiwifruit be eaten with the skin on? While the fuzzy exterior of green kiwifruit may deter some from consuming the skin, the smooth surface of gold varieties like Zespri® SunGold™ makes them suitable for eating whole, much like an apple or plum.

Zespri® SunGold™: A Unique Kiwifruit Experience

It’s important to note that not all gold kiwifruit are created equal. Zespri® SunGold™ stands out with its distinctive sweet tropical taste and smooth, hairless skin. Other golden kiwifruit varieties may still have a fuzzy exterior and a more tangy-sweet flavor profile.

Ripening and Storage: Maximizing Kiwifruit Freshness

Understanding the ripening process and proper storage techniques can significantly enhance your kiwifruit experience:

Ripeness Indicators

• Zespri® SunGold™: Often ready to eat upon purchase, becoming sweeter as it softens
• Green kiwifruit: May be firmer when bought, requiring time to ripen at room temperature

How can you tell if a kiwifruit is ripe? A ripe kiwi should yield slightly to gentle pressure, similar to a ripe peach or avocado.

Storage Tips

1. Ripe kiwifruit can be refrigerated:
   • Green kiwifruit: Lasts about a week
   • SunGold kiwifruit: Stays fresh for approximately two weeks
2. To slow ripening: Store kiwifruit in the refrigerator, separated from other fruits
3. To speed up ripening: Keep kiwifruit at room temperature in a paper bag with other fruits like bananas or apples

Nutritional Powerhouses: The Health Benefits of Kiwifruit

Both green and gold kiwifruit varieties are nutritional dynamos, packed with vitamins and minerals that contribute to a healthy diet. Here’s a breakdown of their shared nutritional benefits:

• Low in fat and sodium
• Cholesterol-free
• Low Glycemic Index food
• Low FODMAP food

While both varieties offer impressive nutritional profiles, there are some subtle differences worth noting:

Calorie Content

How many calories are in a serving of kiwifruit?

• Green kiwifruit: 90 calories per serving (two fruits)
• SunGold kiwifruit: 110 calories per serving (two fruits)

Vitamin C Powerhouses

Both kiwifruit varieties are excellent sources of vitamin C, but SunGold takes the lead:

• Green kiwifruit: Contains more vitamin C than an orange, providing a full day’s requirement per serving
• SunGold kiwifruit: Boasts even higher vitamin C content, offering three times more than an orange

Potassium Content

How do kiwifruit compare to bananas in terms of potassium?

• Green kiwifruit: Contains more potassium than a medium banana
• SunGold kiwifruit: Offers as much potassium as a banana

Fiber Benefits

Both green and gold kiwifruit provide a unique combination of soluble and insoluble fiber, with green varieties containing slightly more fiber overall.

Kiwifruit vs. Other Fruits: A Calorie Comparison

To put kiwifruit’s calorie content into perspective, let’s compare it with other popular fruits:

• SunGold™ Kiwifruit (2 medium / 162g): 100 calories
• Green Kiwifruit (2 medium / 148g): 90 calories
• Apple (1 medium): 95 calories
• Banana (1 medium): 105 calories
• Orange (1 medium): 62 calories
• Strawberries (1 cup): 49 calories

This comparison illustrates that kiwifruit offers a satisfying and flavorful snack option while maintaining a relatively low calorie count.

Incorporating Kiwifruit into a Balanced Diet

Given their nutritional density and low calorie content, both green and gold kiwifruit make excellent additions to a balanced diet. Here are some creative ways to enjoy kiwifruit:

• As a standalone snack
• Sliced and added to salads
• Blended into smoothies
• Used as a natural sweetener in baked goods
• Paired with yogurt or oatmeal for a nutritious breakfast

Kiwifruit for Weight Management

Can kiwifruit be part of a weight loss diet? Absolutely! The low calorie content, high fiber, and nutrient density of kiwifruit make it an excellent choice for those managing their weight. The fiber content can help promote feelings of fullness, potentially reducing overall calorie intake.

The Versatility of Kiwifruit in Culinary Applications

Beyond their nutritional benefits, both green and gold kiwifruit offer unique flavors and textures that can elevate a wide range of dishes. Here are some innovative ways to incorporate kiwifruit into your culinary repertoire:

Sweet Applications

• Kiwifruit tarts or pies
• Kiwi-infused sorbets or ice creams
• Kiwi jam or preserves
• Kiwi-topped pavlova

Savory Dishes

• Kiwi salsa for grilled fish or chicken
• Kiwi-based marinades for meat
• Kiwi and avocado salad
• Kiwi chutney for cheese platters

How can the different flavor profiles of green and gold kiwifruit be leveraged in cooking? The tangy-sweet flavor of green kiwifruit works well in dishes that benefit from a bright, acidic note. In contrast, the tropical sweetness of gold kiwifruit can add a unique twist to desserts or provide a balanced sweetness in savory applications.

Kiwifruit’s Role in Supporting Overall Health

The nutritional profile of kiwifruit extends beyond just vitamins and minerals. These fruits contain a variety of compounds that may contribute to overall health and well-being:

Antioxidant Properties

Both green and gold kiwifruit are rich in antioxidants, which help protect cells from damage caused by free radicals. The high vitamin C content, in particular, contributes significantly to their antioxidant capacity.

Digestive Health

The fiber content in kiwifruit, particularly the combination of soluble and insoluble fiber, can support digestive health. Some studies suggest that kiwifruit may help alleviate constipation and improve overall gut function.

Immune System Support

The high vitamin C content in kiwifruit, especially in the gold varieties, can play a crucial role in supporting the immune system. Vitamin C is known to enhance the function of immune cells and may help reduce the duration and severity of common colds.

Heart Health

The potassium content in kiwifruit may contribute to heart health by helping to regulate blood pressure. Additionally, the fiber and antioxidants in kiwifruit may support cardiovascular health by promoting healthy cholesterol levels and reducing inflammation.

Can regular consumption of kiwifruit contribute to long-term health benefits? While more research is needed, the nutrient-dense profile of kiwifruit suggests that incorporating these fruits into a balanced diet could potentially support various aspects of health over time.

Sustainable Kiwifruit Production: A Look at Zespri’s Practices

As consumers become increasingly conscious of the environmental impact of their food choices, it’s worth examining the sustainability practices of kiwifruit producers like Zespri:

Water Conservation

Zespri implements water-efficient irrigation systems and monitors water usage to minimize waste and ensure responsible use of this precious resource.

Pest Management

The company employs integrated pest management techniques, reducing the reliance on chemical pesticides and promoting a more balanced ecosystem in kiwifruit orchards.

Soil Health

Zespri encourages practices that maintain and improve soil health, such as cover cropping and minimizing soil disturbance, which can lead to more resilient and productive orchards.

Carbon Footprint Reduction

Efforts are being made to reduce the carbon footprint of kiwifruit production and distribution, including optimizing transportation routes and exploring renewable energy options.

How does sustainable kiwifruit production impact the nutritional value of the fruit? While the primary focus of sustainable practices is environmental preservation, these methods can also contribute to healthier soil and plants, potentially leading to more nutrient-dense fruit.

The Future of Kiwifruit: Innovations and Trends

The kiwifruit industry continues to evolve, with ongoing research and development aimed at improving fruit quality, increasing sustainability, and meeting changing consumer preferences:

New Varieties

Breeders are working on developing new kiwifruit varieties with unique flavors, colors, and nutritional profiles. These may include varieties with different skin textures, enhanced sweetness, or specific health-promoting compounds.

Extended Growing Seasons

Research is underway to develop kiwifruit varieties that can thrive in a wider range of climates, potentially extending the growing season and increasing availability.

Enhanced Shelf Life

Innovations in storage and packaging technologies are being explored to extend the shelf life of kiwifruit without compromising on taste or nutritional value.

Functional Foods

There is growing interest in developing kiwifruit-based functional foods or supplements that concentrate the fruit’s beneficial compounds for specific health applications.

What can consumers expect from the kiwifruit industry in the coming years? As research progresses, we may see an even wider variety of kiwifruit options in stores, each tailored to specific taste preferences or nutritional needs. Additionally, advancements in sustainable farming practices may lead to more environmentally friendly kiwifruit production methods.

In conclusion, the world of kiwifruit is rich with variety, offering consumers a range of options to suit different tastes and nutritional needs. Whether you prefer the classic tang of green kiwifruit or the tropical sweetness of gold varieties like Zespri® SunGold™, these nutrient-dense fruits provide a delicious way to support overall health and well-being. As the industry continues to innovate, we can look forward to even more exciting developments in kiwifruit cultivation and consumption.

Difference between Green vs Gold kiwi fruit

• Did You Know

What’s the Difference Between Green and SunGold™ Kiwifruit?

Zespri® Kiwifruit have these vitamins and minerals, and much more, making it a delicious and nutrient-dense complement to your everyday diet. While green kiwifruit is the long-standing, well-known kiwi classic, here are some details about how it compares to its yellow fruit cousin — Zespri ™ SunGold™ kiwifruit

Appearance

Visually, you’ll see a fairly striking difference between our Green and SunGold™ varieties. The green kiwi has a fuzzy brown skin and oval shape. Gold kiwifruit, in contrast, has smooth, hairless skin that’s a nice golden-brown color.

Slicing the fruit in half reveals even more differences. Green kiwifruit has, as one would expect, a green flesh with black seeds. The flesh of our golden kiwifruit is a vibrant yellow color with a smaller core and fewer seeds.

Taste

Zespri® grows for taste, so you can be sure you’re getting the best-tasting kiwifruit no matter what Zespri® variety you choose! Our green kiwifruit has a fresh, tangy-sweet taste. Zespri® SunGold™ kiwifruit has a totally different taste than the green kiwifruit. The SunGold kiwi, which is unique to Zespri®, has that tropically sweet taste. Some even say it tastes like a cross between a mango and a strawberry. Cutting in half and scooping out the flesh with a spoon is one of the easiest ways to enjoy them. Without the fuzz on the skin, some people are eating this sun-kissed variety just like they would an apple or a plum!

Even though you might see other yellow kiwis in the supermarket, only Zespri® SunGold™ has a sweet tropical taste, and a smooth hairless skin. Other golden kiwis that aren’t SunGold™ will have fuzz and more of a tangy-sweet taste. Find Zespri® SunGold™ at store near you.

Ripening and Storage

Zespri® SunGold™ is usually ripe and ready to eat when you buy it and gets sweeter as it softens. Zespri® Green Kiwifruit can be firmer when purchased, so it is important to let them ripen at room temperature. A ripe kiwi should give to slight pressure like a peach or an avocado. Once kiwifruit is ripe, it can be kept in the refrigerator – about a week for Green Kiwifruit and about 2 weeks for SunGold Kiwifruit.

Want to slow down the ripening process? Simply keep your green or SunGold kiwifruit in the fridge, separated from other fruit. If you need to speed up the ripening process, all kiwifruit variants can be stored at room temperature, in a paper bag with other fruit — like bananas or apples.

Nutrition Benefits

This is one area where both varieties have a lot in common. Both are full of vitamins and minerals, making Zespri® Kiwifruit a perfect choice for a healthful snack. Both Zespri® Green and Zespri® SunGold™ Kiwifruit have little fat and sodium and, no cholesterol. Kiwifruit are both a low Glycemic Index and a low FODMAP food.

Both our Green and SunGold™ kiwifruit are amongst the most nutritious fruits, but there are some slight differences in their nutrition:

Low-Cal. Here are some of their slight differences when it comes to nutrition: One serving (two kiwifruits) of Green has 90 calories, SunGold has 110. Green kiwis contain more potassium than a medium banana, while SunGolds have as much as a banana.

Vitamin C. Zespri Green is an excellent sources of vitamin C, containing more vitamin C than an orange and covering a full day’s requirement per serving. Our SunGold™ Kiwi variety has even more Vitamin C than Green — and three times more than an orange!

Fiber. While green has more fiber than gold kiwifruit, they both contain a rare combination of both soluble and insoluble fiber.

We can talk about the differences between our Zespri® Green and SunGold™ kiwifruit all day. But don’t just take our word for it. Taste the difference for yourself!

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How Many Calories Are In Kiwi Fruit

• Health & Lifestyle

• Did You Know

Keeping your caloric intake under control without sacrificing taste can sometimes be a challenge. But it’s a lot easier with Zespri Kiwifruit. There’s so much big flavor in a tiny package that it’s hard to believe that there is between 90 and 100 calories in 2 kiwis.

(More specifically, 100 calories for Zespri SunGold; 90 calories, Zespri Green.)

Hard to imagine? Maybe.

True? Definitely!

Kiwi Calorie Comparisons*

We’ve talked about the similarities and differences between kiwifruit and strawberries, bananas and mangos, not only with their nutritional value, but also in their taste profile. But how do kiwifruit compare to other fruits when it comes to calories?

*Calorie information from FDA. gov official site.

Looking for low-calorie foods? Look no further than Zespri Kiwifruit. It’s a tiny, tasty package that packs a big nutritional punch. In fact, one serving of Zespri Green Kiwifruit contains as much potassium as a medium banana, as much fiber as a cup of oatmeal, and more than a day’s worth of vitamin C. But one thing kiwi is not big on, is calories.

High Water Content

A lot of time when we are feeling hungry, we’re actually dehydrated. When you do not drink enough water, your body receives mixed signals on hunger. Drinking plenty of water will help ease hunger pangs.

But a tall glass of water isn’t the only way to stay properly hydrated. Eating fruit and veggies that have high water content — like Zespri kiwifruit — are a tasty and healthy way to keep hydrated. Check out our blog on fruit-infused water for more tips of turning your plain ol’ glass of water into a dynamic drink, packed with power.

Low GI

Kiwi also has the added benefit of being a low-cal food that also has a low glycemic index (GI) score. Foods with a low GI value (55 or less) are more slowly digested, absorbed and metabolized. These foods will cause a lower — and slower — rise in blood glucose.

Zespri Green has a GI of 39 and SunGold™ has a GI of 38. That’s good news for anyone trying to control their blood sugar.

So, eating a serving size of Zespri Green with your breakfast or lunch, for example, can slow down the uptake of sugars into your bloodstream.

You can read more about how Zespri Kiwifruit is great for gut health.

Looking for More Info on Kiwi Nutrition?

Eating Zespri Kiwifruit is a wonderfully effective way to keep yourself powered through your day. More than just uniquely delicious, kiwifruit are also nutrient dense, delivering enriching nutrients to the human body.

Visit our nutrition page for more fun kiwi nutrition facts.

Low-Cal Kiwi Recipes

When you cook with kiwifruit, you’re adding a whole lot of nutrient-dense flavor to the meal — either with the tropical sweetness of SunGold™ Kiwifruit or the tanginess of Zespri Green. You’re also adding powerful nutritional value as well. One thing you won’t be adding, though, is a lot of extra calories.

For example, you can start your mornings with our Sunrise Smoothie Bowl. Using SunGold™ kiwi along with a banana, chia seeds, granola, yogurt and more, you’re sure start the day off with a healthy amount of vitamin C, potassium and other antioxidants. And with the added fiber of the chia seeds, you’ll feel full without feeling weighed down.

Powerful nutrition with a taste that will bring a smile to your face. And all under 450 calories!

But when looking for low-cal kiwifruit ideas, you’re not just limited to smoothies and breakfast bowls. Visit our recipe page and check out our main entrees selections.

Let us know your favorite low-cal kiwi recipe, or if you’ve created a Zespri masterpiece of your very own. Sound off on social and don’t forget to tag @ZespriKiwifruit — your dish just might be featured!

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Kiwi gold – calories, nutritional value 4 keyboard_arrow_right

Kiwi gold

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Energy 61 kcal

= 255 kJ

Protein 1.2 g

Carbohydrate 15 g

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Energy 61 kcal

Protein 1.2 g

Carbohydrates 15 g

Fat 0.5 g

Fiber 3.8 g

Nutritional values ​​

Nutritional composition

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Kiwifruit – calories, benefits, benefits and harms, description

48

Proteins, g:

1.0

Fats, g:

0.6

Carbohydrates, g:

10.3

Kiwi fruit is commonly referred to as the fruit of a plant of the genus Actindia , according to biological properties, kiwi is a berry. The fruit is an oval brown fruit with fine hairs on the peel, bright green or dark yellow flesh, with small black pits and light star-shaped veins (calorizator). The taste of kiwi is a mixture of gooseberry, strawberry, melon, pineapple, banana and even cherry flavors, the aroma is fresh and bright. The average weight of one fruit is usually 75 – 100 grams.

Calorie content of kiwi

Calorie content of kiwi is 48 kcal per 100 grams of product.

Composition and useful properties of kiwi

Kiwi contains: vitamins A, B1, B2, B6, B9, PP, as well as minerals necessary for the human body, such as: potassium, calcium, magnesium, zinc, manganese , chlorine and sulfur, fluorine, phosphorus and sodium. Berries contain fiber, which has a beneficial effect on the activity of the gastrointestinal tract, antioxidants and starches, unsaturated acids. Eating kiwi helps to strengthen the immune system, is a prevention of the occurrence of colds, due to the high content of vitamin C. Kiwi helps to improve digestive processes, in particular, relieve heaviness in the stomach, lower blood cholesterol, remove stones from the kidneys, strengthen the walls of blood vessels. Kiwi is useful for bronchitis, it alleviates coughs, also has a strengthening effect on teeth and bones, improves the condition of nails, skin and hair. You can often hear about the benefits of kiwi peel, which contains a large amount of antioxidants, but you should remember that you can eat the whole fruit only after thorough cleaning and removal of the fluff.

Harm of kiwi

Kiwi is not recommended to be consumed in large quantities by those who are prone to allergic reactions, those suffering from stomach diseases, especially gastritis in the acute stage and increased acidity of gastric juice.

Kiwi cultivars

Kiwi is a dioecious plant, ie both mother and father species are required to produce a crop. Male, or paternal, are necessary only for pollination of mother plants, the fruits do not grow on them. Mother varieties: Abbott, Allison, Bruno, Monty and Hayward, differ in the speed of ripening, juiciness and fruit size. The variety with yellow flesh is called Gold kiwi.

Selection and storage of kiwi fruit

When choosing kiwi fruits, try to pick up the fruits, they should not be too hard and too soft, the first ones are simply not ripe, and the second ones have outlived their shelf life. Even a light wine aroma should be a reason not to buy a kiwi, just like any damage to the skin, especially dark spots. Slightly firm berries can be brought to full maturity by placing them in a dark, dry place for several days.

Kiwis should be stored at room temperature, in a paper bag or basket, so the fruits remain fresh for up to 10 days, in the refrigerator the kiwis will wrinkle and dry.

Kiwi for weight loss

Kiwi is often included in the menu of diets or fasting days, because the tasty fruit has a low calorie content and is rich in enzymes that break down fats, minerals and vitamins. Fasting day on kiwi, fasting day on fruit, fruit mono-diet and many other diets will allow you to lose a few extra pounds in a calm and comfortable mode, without sudden weight loss.

Kiwi in cosmetology

Often kiwi is added to cosmetic masks for face and body skin, berries soften the skin, nourish moisture and work as antioxidant substances, slowing down the aging process and helping to smooth existing wrinkles. The simplest type of kiwi mask is to grind a few tablespoons of the pulp and apply on the face, hold for 15-20 minutes, rinse with warm water.