How do green and gold kiwifruit differ in appearance, taste, and nutrition. What are the calorie counts and vitamin content of these kiwi varieties. Which type of kiwifruit offers more health benefits.

Kiwifruit Varieties: Unveiling the Green and Gold Differences

Kiwifruit has become increasingly popular due to its unique flavor and nutritional benefits. While the green kiwi has long been a familiar sight in produce aisles, its golden counterpart has been gaining attention. Let’s explore the key differences between these two delightful varieties.

Appearance: A Visual Comparison

Green kiwifruit is easily recognizable by its fuzzy brown exterior and oval shape. When sliced open, it reveals a vibrant green flesh dotted with black seeds. In contrast, the gold kiwifruit, specifically the Zespri® SunGold™ variety, boasts a smooth, hairless skin with a golden-brown hue. Its interior showcases a sunny yellow flesh with a smaller core and fewer seeds than its green counterpart.

Taste Profile: A Flavor Adventure

The taste difference between green and gold kiwifruit is quite remarkable. Green kiwis offer a fresh, tangy-sweet flavor that many have come to love. On the other hand, Zespri® SunGold™ kiwifruit presents a unique tropical sweetness, often described as a delightful blend of mango and strawberry flavors. This distinct taste has led some to enjoy the SunGold™ variety much like they would an apple or plum, skin and all!

Nutritional Powerhouses: Comparing Green and Gold Kiwifruit

Both green and gold kiwifruit varieties are nutritional powerhouses, packed with essential vitamins and minerals. However, there are some subtle differences in their nutritional profiles that are worth noting.

Calorie Content: Low-Cal Goodness

For those watching their calorie intake, kiwifruit is an excellent choice. A serving of two green kiwifruits contains approximately 90 calories, while the same serving of SunGold™ kiwis has about 110 calories. This makes both varieties a relatively low-calorie snack option compared to many other fruits.

Vitamin C: Nature’s Immune Booster

Kiwifruit is renowned for its high vitamin C content, but how do the green and gold varieties compare? Green kiwifruit is an excellent source of vitamin C, containing more than an orange and providing a full day’s requirement per serving. Impressively, the SunGold™ variety contains even more vitamin C – up to three times that of an orange!

Potassium: A Heart-Healthy Mineral

When it comes to potassium content, both kiwifruit varieties shine. Green kiwis contain more potassium than a medium banana, while SunGold™ kiwis provide about the same amount as a banana. This makes kiwifruit an excellent choice for maintaining healthy blood pressure and supporting heart health.

Fiber Content: A Digestive Health Ally

Fiber is crucial for digestive health, and both kiwifruit varieties offer a unique combination of soluble and insoluble fiber. While green kiwis have a slightly higher fiber content, both types provide significant benefits for gut health and regularity.

The Rare Fiber Combination

What makes kiwifruit special in terms of fiber content? Both green and gold varieties contain a rare combination of soluble and insoluble fiber. This dual-fiber profile contributes to improved digestion, helps maintain healthy cholesterol levels, and promotes a feeling of fullness, which can aid in weight management.

Ripening and Storage: Maximizing Freshness and Flavor

Understanding how to properly ripen and store kiwifruit can significantly enhance your enjoyment of these nutritious fruits.

Ripening Tips for Green and Gold Kiwifruit

• Zespri® SunGold™ kiwifruit is typically ripe and ready to eat when purchased
• Green kiwifruit may be firmer at purchase and should be allowed to ripen at room temperature
• A ripe kiwi should yield slightly to gentle pressure, similar to a ripe peach or avocado

Optimal Storage Methods

1. Once ripe, store green kiwifruit in the refrigerator for up to one week
2. Ripe SunGold™ kiwifruit can be refrigerated for about two weeks
3. To slow down ripening, keep kiwifruit in the fridge separate from other fruits
4. To speed up ripening, store kiwifruit at room temperature in a paper bag with other fruits like bananas or apples

Health Benefits: Why Kiwifruit Deserves a Place in Your Diet

Both green and gold kiwifruit varieties offer a range of health benefits that make them excellent additions to a balanced diet.

Low Glycemic Index and FODMAP Content

Kiwifruit has a low Glycemic Index, making it a suitable choice for those managing blood sugar levels. Additionally, both varieties are considered low FODMAP foods, which can be beneficial for individuals with digestive sensitivities.

Heart Health Support

The high potassium content in both green and gold kiwifruit varieties contributes to heart health by helping to regulate blood pressure. Furthermore, the fiber content may aid in maintaining healthy cholesterol levels.

Immune System Boost

With their impressive vitamin C content, both kiwifruit varieties can provide significant support to the immune system. Regular consumption may help protect against common illnesses and promote overall health.

Culinary Uses: Incorporating Kiwifruit into Your Diet

The versatility of kiwifruit makes it easy to incorporate into various dishes and enjoy as a standalone snack.

Simple Serving Suggestions

• Cut in half and scoop out the flesh with a spoon for a quick and easy snack
• Slice and add to fruit salads or use as a topping for yogurt or oatmeal
• Blend into smoothies for a nutrient and flavor boost
• Use as a natural meat tenderizer due to its enzyme content

Creative Culinary Applications

Beyond simple snacking, kiwifruit can be used in a variety of culinary applications:

1. Kiwi salsa: Dice kiwifruit and mix with onion, cilantro, and lime juice for a fresh twist on traditional salsa
2. Kiwi marinade: Blend kiwifruit with olive oil, herbs, and spices for a flavorful meat marinade
3. Kiwi sorbet: Puree kiwifruit and freeze for a refreshing, healthy dessert
4. Kiwi jam: Cook down kiwifruit with sugar and lemon juice for a unique spread

Sustainability and Farming Practices: The Zespri® Difference

When choosing kiwifruit, it’s worth considering the farming practices behind the fruit. Zespri®, a leading producer of both green and gold kiwifruit, places a strong emphasis on sustainable farming methods.

Zespri’s Commitment to Quality and Sustainability

• Use of integrated pest management to minimize chemical interventions
• Focus on water conservation and soil health
• Commitment to biodiversity and ecosystem preservation
• Stringent quality control measures to ensure consistent flavor and nutritional value

The Global Impact of Kiwifruit Production

Kiwifruit production has become a significant industry in several countries, including New Zealand, Italy, and China. The global demand for both green and gold varieties has led to advancements in farming techniques and distribution methods, ensuring that these nutritious fruits are available to consumers worldwide.

Kiwifruit in Dietary Restrictions and Special Diets

Kiwifruit can be a valuable addition to various dietary plans and restrictions, thanks to its nutritional profile and versatility.

Kiwifruit for Vegetarian and Vegan Diets

Both green and gold kiwifruit are entirely plant-based, making them excellent choices for vegetarian and vegan diets. They provide essential nutrients that can sometimes be challenging to obtain from plant sources, such as vitamin C and potassium.

Kiwifruit in Gluten-Free and Paleo Diets

Kiwifruit is naturally gluten-free, making it a safe option for those with celiac disease or gluten sensitivity. It also fits well into paleo diet plans, as it’s a whole, unprocessed food with a nutrient-dense profile.

Considerations for Allergy Sufferers

While kiwifruit is generally well-tolerated, some individuals may experience allergic reactions. Those with known fruit allergies should exercise caution and consult with a healthcare professional before incorporating kiwifruit into their diet.

The Future of Kiwifruit: Innovations and Trends

The kiwifruit industry continues to evolve, with ongoing research and development leading to exciting innovations and trends.

New Kiwifruit Varieties on the Horizon

Researchers and growers are continually working to develop new kiwifruit varieties with unique flavors, colors, and nutritional profiles. These innovations aim to provide consumers with even more options and potential health benefits.

Kiwifruit in Functional Foods and Supplements

The high nutrient content of kiwifruit has led to increased interest in its potential use in functional foods and dietary supplements. Researchers are exploring ways to harness the fruit’s beneficial compounds for various health applications.

Sustainable Packaging and Distribution Methods

As consumer awareness of environmental issues grows, the kiwifruit industry is exploring more sustainable packaging and distribution methods. This includes the development of biodegradable packaging materials and optimized transportation systems to reduce the carbon footprint of kiwifruit production and distribution.

In conclusion, both green and gold kiwifruit varieties offer a wealth of nutritional benefits and culinary possibilities. Whether you prefer the tangy-sweet flavor of green kiwis or the tropical notes of the gold variety, incorporating these nutrient-dense fruits into your diet can contribute to overall health and well-being. As the kiwifruit industry continues to innovate and expand, consumers can look forward to even more exciting options and potential health benefits from these small but mighty fruits.

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:

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.