What Is Kiwi fruit and How Can I Use It?

Wondering what to do with kiwi fruit? This guide covers how to pick it, cook it, store it, and swap it, plus 103 recipes to put it to work.

What is kiwi fruit?

The Fuzzy Green Powerhouse That's Sweet, Tart, and Totally Addictive

Buckle up, kitchen adventurers - kiwi fruit is that quirky little gem from down under (well, originally China, but New Zealand made it famous) that's like nature's candy wrapped in a fuzzy brown coat.

Bursting with vibrant green flesh speckled with tiny black seeds, it's got a flavor punch of strawberry meets pineapple with a zingy twist, making it a must-try for anyone Googling "what is kiwi fruit and how to eat it" or "kiwi fruit benefits for healthy snacks."

Whether you're slicing it for a quick breakfast boost or blending into smoothies, this superfruit packs more vitamin C than an orange, plus fiber for gut health and potassium to keep you energized - no wonder it's a fave in "easy kiwi recipes for beginners"!

kiwi fruit

What Exactly Is Kiwi Fruit?

Kiwi, or Actinidia deliciosa if we're getting scientific, is a berry (yep, not a fruit in the classic sense) that grows on woody vines in temperate climates. About the size of an egg, its rough, brown exterior hides juicy, emerald insides that taste sweet-tart and refreshingly tropical.

Nutritionally, it's a rockstar for "kiwi fruit health benefits in daily diets" - low in calories (around 40 per fruit), high in antioxidants to fight inflammation, and great for skin glow or immune support, especially in chilly Toronto winters.

kiwi fruit

Common Uses in the Kitchen

Slice it thin for salads to add a pop of color and tang, or scoop straight from the skin for an instant snack - perfect for "how to eat kiwi fruit with skin for extra fiber." Blend into vibrant green smoothies, top yogurt parfaits, or even grill halves for a caramelized twist in "creative kiwi dessert ideas for summer BBQs."

In savory mode? Dice for salsas over grilled fish or stir into chutneys - it's versatile enough for "kiwi fruit recipes for weight loss" without skimping on flavor.

Pro Tips from the Fruit Frontier

Selection Smarts: Pick plump, slightly soft kiwis that give under gentle pressure - avoid rock-hard or mushy ones for peak ripeness.
Prep Hack: Cut in half and scoop with a spoon, or peel with a veggie peeler; eat the skin for bonus nutrients if you're feeling adventurous.
Storage Savvy: Keep at room temp to ripen, then fridge for up to a week - freeze slices for "quick kiwi smoothie packs year-round."
Flavor Boost: Pair with strawberries and mint for a salad upgrade, or chocolate for dips - think "kiwi chocolate fondue for fun family nights."
Diet Twist: Naturally vegan and gluten-free, it's a swap-in for "low-carb fruit options in keto diets."

There you have it - the lowdown on kiwi that'll have you stocking your fridge like a pro. Dreaming up a dish, like "tropical kiwi salsa for taco Tuesdays"? Let's whip it up!

Nutrition

Nutrition Facts

Serving Size 1 NLEA serving (148g)

Amount per Serving

Calories 90Calories from Fat 6

% Daily Value *

Total Fat 0.8g 1%

Saturated Fat 0.0g 0%

Trans Fat ~

Cholesterol 0mg 0%

Sodium 4mg 0%

Total Carbohydrate 21.7g 7%

Dietary Fiber 4g 18%

Sugars 13.3

Protein 1.7g

Vitamin A 3% Vitamin C 229%

Calcium 5% • Iron 3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

recipeland.com/nutrition

Quick facts

Where to find kiwi fruit: Kiwi fruit is usually found in the produce section or aisle of the grocery store or supermarket.

Food group: Kiwi fruit is a member of the Fruits and Fruit Juices US Department of Agriculture nutritional food group.

In Chinese: 猕猴桃
British (UK) term: Kiwi fruit
en français: le kiwi
en español: kiwi

How much does kiwi fruit weigh?

Amount	Weight
1 cup	177 grams
1 fruit without skin, large	91 grams
1 fruit without skin, medium	76 grams
1 NLEA serving	148 grams

Fruits and Fruit Juices

Apples 1607 Apples, granny smith 280 Apple juice concentrate 68 Apricots 237 Apricots, dried 146 Mixed dried fruit 62 Avocados 441 Bananas 1034 Blackberries 70 Blueberries 462

Recipes using kiwi fruit

There are 103 recipes that contain this ingredient.

Whole Wheat Pancakes with Maple Candied Pecans & Tropical Fruit

Have these delicious yet healthy whole wheat pancakes for breakfast, topped with maple candies pecans, fresh pineapples and kiwi fruit.

Kiwi Sorbet

Kiwi sorbet made with puréed fresh kiwis, a vanilla bean simple syrup, and a squeeze of lemon. Optional Cointreau for grown-up flavor, plus a Champagne variation.

Kiwi Sorbet

Kiwi sorbet made with puréed fresh kiwis, a vanilla bean simple syrup, and a squeeze of lemon. Optional Cointreau for grown-up flavor, plus a Champagne variation.

Breakfast Fruit Sherbet

Breakfast fruit sherbet blends ripe honeydew, kiwi, buttermilk, sugar, and lime juice into a no-churn frozen treat. Light, tangy, naturally low-fat alternative to morning yogurt.

No Cook Strawberry Kiwi Jam

No-cook strawberry kiwi freezer jam with fresh fruit and pectin. Bright, fresh-tasting jam that sets at room temperature and stores for months in the freezer.

Mixed Fruit Salad with Citrus Mint Dressing

Mixed different kinds of melon together, use mint, fresh orange juice, fresh lime juice to make a fresh dressing, a good start of a day with these fresh fruits salad.

Ben & Jerry's Kiwi Ice Cream

Ben & Jerry's kiwi ice cream is the homemade-cookbook copycat with macerated kiwi folded into a French-style custard of whole eggs, sugar, and heavy cream. Tropical, vibrant, and unexpectedly creamy.

Paleo Kiwi Tomato Salsa with Tilapia

Incredibly refreshing and tasty kiwi tomato salsa that is perfectly paired with Tilapia or any fish.

Sacramento Fruit Bowl

This fruity delicious dish is made with pineapple, honeydew melon, cantalope and nectarines.

Kiwi-Lemon Pie

Kiwi lemon pie with a tangy lemon custard filling in a graham cracker crust, topped with fresh kiwi slices and a glossy marmalade glaze. Bright, tart, and gorgeous.

Berry Kiwi Jam

Berry kiwi jam, a no-cook freezer jam with crushed raspberries, chopped kiwi fruit, sugar, and pectin. Bright fresh-fruit flavor that tastes like summer in a jar, no canning equipment required.

Kiwi Fruit Muffins

Soft and luscious kiwi fruit muffins, perfect for a quick breakfast

Strawberry-Kiwi Pie

This deliciously fruity strawberry-kiwi pie is made with fresh strawberries and kiwi fruit. It melts in your mouth...

Superb White Chocolate Mousse & Kiwi Sauce

Amazing White Chocolate Mousse and Kiwi Sauce recipe

Ann's Strawberry Angel-Food Cake with Sauces-Pt1

Ann's Strawberry Angel-Food Cake with Sauces-Pt1 recipe

Ann's Strawberry Angel-Food Cake with Sauces-Pt1

Ann's Strawberry Angel-Food Cake with Sauces-Pt1 recipe

Diabetic Elegant Fruit Compote

A vibrant no-cook fruit compote combining pineapple, banana, strawberries, kiwi, and crisp jicama, drizzled with a splash of liqueur. Naturally sweet, diabetic-friendly, and ready in 10 minutes flat.

Luscious Chicken Salad

Chicken salad with red cabbage, Granny Smith apples, walnuts, and julienned carrots in a honey balsamic Dijon dressing. Garnished with fresh orange and kiwi slices.

Morning Fruit Salad

Morning fruit salad with cantaloupe, kiwi, strawberries, and raspberries, tossed with fresh mint and orange juice. Light, vibrant, no-cook breakfast or brunch side ready in 20 minutes.

Ham with Coconut & Kiwi

Coconut, kiwi and ham, they go very well. Great combination!

Turkey Breast with Tropical Fruit Salsa

Grilled turkey breast slices topped with a vibrant mango, strawberry, and kiwi salsa brightened with lime juice, ginger, and red onion. This fresh, colorful summer dinner is light, fruity, and ready in under an hour.

Fruit-Filled Puffs

Fruit-filled puffs made with matzoh cake meal instead of flour, stuffed with fresh strawberries and kiwi, piped with whipped topping, and drizzled with chocolate syrup. A Passover-friendly choux pastry dessert.

Jim's Sweet-Sour Yams

Jim's sweet-sour yams is a microwave side dish with canned yams, pineapple chunks, fresh kiwi, and raisins simmered in a glossy brown sugar glaze. Holiday table flavor without tying up the oven.

Strawberry Colada Smoothie

Loaded with Vitamin C and potassium, this smoothie is great for a quick immune boosting breakfast on the go.

Summer Fruit Salad

Summer fruit salad with rice, strawberries, kiwi, grapes, banana, and pineapple tossed in a honey-yogurt-pineapple juice dressing. Light, low-fat, and ready in 25 minutes.

Pacific Chicken, Shrimp & Kiwifruit Kebabs

Grilled chicken and shrimp kebabs with kiwi, red pepper, and red onion in a lime-ginger-honey marinade. Tropical, colorful, and cooked in under 10 minutes.

Chiang Mai Steaks

Chiang Mai steaks feature pan-fried beef tenderloin in a rich peanut butter curry coconut sauce, garnished with kiwi and toasted coconut. Thai-inspired and ready in 40 minutes.

Fruit Kabobs with Yogurt Dip

Fruit kabobs with yogurt dip: skewers of watermelon, pineapple, grapes, strawberries, and kiwi served with a creamy strawberry yogurt dip. A colorful, no-cook, healthy snack or party platter kids love.

Spicy Maple Fruit Kabobs

Grilled fruit kabobs brushed with maple syrup, brown sugar, cinnamon, bitters, and red pepper flakes. Sweet, smoky, and spicy summer dessert ready in 30 minutes.

Too Much Fruit Salad

Too much fruit salad is a big-batch medley of pineapple, melon, citrus, peaches, kiwi, and banana bathed in apricot nectar and chilled overnight so the flavors meld. A bright, make-ahead crowd salad.

Mock Pavlova

Mock pavlova is a sugar-free Aussie meringue dessert using artificial sweetener. Crisp shell, marshmallow heart, and fresh kiwi slices, all under 100 calories per portion.

Summer Fruit Rice Cakes

Rice cakes topped with reduced-fat cream cheese, mandarin oranges, kiwi, and fresh strawberries. A colorful, low-fat no-cook snack ready in 10 minutes.

Stirred Custard Sauce

Stirred custard sauce is a quick microwave crème anglaise with egg yolks, half and half, amaretto, and vanilla. Silky and ready to spoon over fresh fruit.

Mango Fruit Parfait

Mango fruit parfait layered in wineglasses with mango-orange puree, sliced strawberries, kiwi, and raspberries. A no-cook, no-sugar-added tropical dessert that looks stunning.

Kiwifruit & Strawberries

Fresh kiwi and strawberry dessert plate drizzled with concentrated orange juice and topped with pine nuts. A 5-minute no-cook fruit dish with zero added sugar.

Peach Salad

Fresh peach and kiwi fruit salad tossed with orange and lemon juice and topped with mint. A no-cook summer side that chills into a bright, juicy dessert or snack.

Kiwifruit Daiquiri

Kiwifruit daiquiri blends ripe kiwi with white rum, fresh lime juice, sugar, and crushed ice for a frosty green tropical cocktail. Two-glass blender drink ready in five minutes.

Kiwifruit Daiquiri

Kiwifruit daiquiri blends ripe kiwi with white rum, fresh lime juice, sugar, and crushed ice for a frosty green tropical cocktail. Two-glass blender drink ready in five minutes.

Kiwifruit Sorbet

Kiwifruit sorbet made without an ice cream machine using a freeze-beat-refreeze method. A bright green, tangy frozen dessert with lemon juice and corn syrup for smooth scooping.

Sorbet Au Cabernet

Cabernet Sauvignon sorbet made with fresh red grape juice and lemon, served over sliced kiwi. A sophisticated frozen dessert with real wine and fruit flavor.

Digestion Boosting Fruit Salad

As we age our bodies' ability to produce digestive enzymes diminishes. Similarly, cooking foods destroys the majority of digestive enzymes found naturally in foods, compromising our ability to absorb nutrients from the foods we consume. This salad contains papaya and pineapple, which are both loaded with powerful digestive enzymes. Kiwi fruit is a very rich source of vitamin C to boost immunity. Adding organic yoghurt (or coconut yoghurt) to the salad is a great way to take in probiotics and further boost the digestion-enhancing properties of this salad.