Know what’s on your plate
Golden kiwi fruit
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 63 kcal —
- Protein 1 g 2%
- Carbohydrate 14 g 5%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.4 g 5%
- Sugars 12 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 161 mg 179%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 9%
- Vitamin K 6.1 µg 5%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0.07 mg 6%
- Niacin (B3) 0.23 mg 1%
- Pantothenic acid (B5) 0.12 mg 2%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 31 µg 8%
- Vitamin B12 0.08 µg 3%
- Choline 1.9 mg 0%
Minerals
- Calcium 17 mg 1%
- Iron 0.21 mg 1%
- Magnesium 12 mg 3%
- Phosphorus 25 mg 2%
- Potassium 315 mg 7%
- Zinc 0.08 mg 1%
- Copper 0.15 mg 17%
- Manganese 0.05 mg 2%
- Selenium 0.4 µg 1%
Similar foods
- Zespri SunGold kiwifruitraw63 kcal / 100 g
- Gold kiwifruitpeeled, raw58 kcal / 100 g
- Kiwi fruitraw51 kcal / 100 g
- Green kiwifruitraw61 kcal / 100 g
- Yellow kiwi fruit66 kcal / 100 g
- Kiwifruitraw59 kcal / 100 g
- Kiwifresh48 kcal / 100 g
- Kiwiberrywhole fruit, fresh, raw64 kcal / 100 g
- Green kiwi fruit62 kcal / 100 g
- Golden Delicious appleraw, with skin57 kcal / 100 g
Questions about Golden kiwi fruit
How can you tell when a golden kiwi fruit is ripe?
Choose one that yields slightly when you press it gently with your thumb, without feeling mushy or bruised. If it is firm, leave it at room temperature for a few days.
Do you peel golden kiwi fruit before eating it?
You can eat the smooth, thin skin after washing the fruit well; it is also easy to cut the fruit in half and scoop out the flesh with a teaspoon. Peeling is optional.
Can you cook golden kiwi fruit?
Yes, but add it near the end of cooking: prolonged heat softens its texture and dulls its fresh flavour. For a quick warm topping, briefly grill thick slices and serve them with porridge or yoghurt.
How should you store golden kiwi fruit?
Keep firm fruit at room temperature until it yields slightly to gentle pressure, then refrigerate it to slow further ripening. Keep cut fruit covered in the fridge and eat it within a few days.
What goes well with golden kiwi fruit?
Its sweet-tart flavour works with yoghurt, oats, berries and citrus, or in a fruit salad. It also makes a bright topping for pavlova; add it shortly before serving, as fresh kiwi can stop gelatine from setting.
Can you use golden kiwi fruit instead of green kiwi fruit?
Yes, in fruit salads, smoothies and most toppings: golden kiwi fruit is usually sweeter and less tart. Green kiwi fruit is often firmer and more tangy, so the swap will change the flavour and texture.
Is golden kiwi fruit a good source of vitamin C?
Yes. A 100 g portion provides 161 mg of vitamin C.
Can babies eat golden kiwi fruit?
Offer it ripe, peeled if you prefer, and mashed or cut into soft, manageable pieces suited to your child’s stage of eating. Avoid firm chunks and supervise closely while they eat.
Source: Canadian Nutrient File 6790 · per 100 g · carbohydrate per EU label, fibre excluded
