What’s the difference between green and gold kiwifruit? Explore the visual, taste, and nutritional distinctions between these two kiwi varieties, and learn which one best fits your dietary needs.

The Visual Distinction Between Green and Gold Kiwifruit

The most obvious difference between green and gold kiwifruit is their appearance. Green kiwifruit has a fuzzy brown skin and an oval shape, while Zespri™ SunGold™ kiwifruit has a smooth, hairless golden-brown skin. When sliced open, the contrast becomes even more pronounced – green kiwifruit has a vibrant green flesh with black seeds, while the Zespri™ SunGold™ variety boasts a vibrant yellow flesh with a smaller core and fewer seeds.

Taste Differences Between the Two Kiwi Varieties

The taste profiles of green and gold kiwifruit also differ significantly. Green kiwifruit has a fresh, tangy-sweet flavor, while the Zespri™ SunGold™ kiwifruit has a uniquely tropical, sweet taste that some describe as a cross between mango and strawberry. The smooth, hairless skin of the Zespri™ SunGold™ variety also allows it to be eaten like an apple or plum, unlike the fuzzy green kiwifruit.

Nutrition Comparison: Green vs. Gold Kiwifruit

Both green and Zespri™ SunGold™ kiwifruit are nutritional powerhouses, packed with vitamins, minerals, and fiber. However, there are some notable differences in their nutritional profiles:

Calorie Content

A serving of two green kiwifruit contains 90 calories, while the same serving of Zespri™ SunGold™ kiwifruit has 110 calories.

Vitamin C

Green kiwifruit is an excellent source of vitamin C, with more than an orange per serving. However, Zespri™ SunGold™ kiwifruit has even more vitamin C, with three times the amount found in an orange.

Potassium

Green kiwifruit contains more potassium than a medium banana, while Zespri™ SunGold™ kiwifruit has just as much potassium as a banana.

Fiber

Both green and Zespri™ SunGold™ kiwifruit are excellent sources of fiber, containing a rare combination of soluble and insoluble fiber. However, green kiwifruit has slightly more fiber than the gold variety.

Ripening and Storage Differences

Zespri™ SunGold™ kiwifruit is usually ripe and ready to eat when purchased, while green kiwifruit may be firmer and require additional ripening time at room temperature. Once ripe, green kiwifruit can be stored in the refrigerator for about a week, while Zespri™ SunGold™ kiwifruit can be stored for up to two weeks.

Which Kiwifruit is Right for You?

Both green and Zespri™ SunGold™ kiwifruit offer a wealth of nutritional benefits and unique flavors. The decision of which variety to choose ultimately comes down to personal preference and dietary needs. Whether you prefer the classic tangy-sweet taste of green kiwifruit or the tropical sweetness of Zespri™ SunGold™, both make a delicious and nutritious addition to your diet.

Frequently Asked Questions

How do the calorie counts of green and gold kiwifruit compare?

A serving of two green kiwifruit contains 90 calories, while the same serving of Zespri™ SunGold™ kiwifruit has 110 calories.

Which kiwifruit variety has more vitamin C?

Zespri™ SunGold™ kiwifruit has more vitamin C than green kiwifruit, with three times the amount found in an orange.

How long can ripe kiwifruit be stored?

Ripe green kiwifruit can be stored in the refrigerator for about a week, while Zespri™ SunGold™ kiwifruit can be stored for up to two weeks.

Can you eat the skin of Zespri™ SunGold™ kiwifruit?

Yes, the smooth, hairless skin of Zespri™ SunGold™ kiwifruit can be eaten, unlike the fuzzy skin of green kiwifruit.

What does Zespri™ SunGold™ kiwifruit taste like?

Zespri™ SunGold™ kiwifruit has a uniquely tropical, sweet taste that some describe as a cross between mango and strawberry.

Is there a difference in the fiber content between green and gold kiwifruit?

Both green and Zespri™ SunGold™ kiwifruit are excellent sources of fiber, containing a rare combination of soluble and insoluble fiber. However, green kiwifruit has slightly more fiber than the gold variety.

How do the potassium levels compare between green and gold kiwifruit?

Green kiwifruit contains more potassium than a medium banana, while Zespri™ SunGold™ kiwifruit has just as much potassium as a banana.

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

Fat 0.5 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:

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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.