Skip to content
Skip to content


Photo of sliced kiwi
Photo of a kiwi cut in half
Photo of kiwis
Photo credits (left to right): Photo credits (top to bottom): Flickr: Dan4th; Flickr: Sheep purple; Flickr: Justus Blümer

Foods Included

Kiwifruit, Golden Kiwifruit


Kiwis have a furry, greenish-brown skin and bright green or golden flesh. The have rows of tiny, black, edible seeds inside. The fruit has a soft texture and a sweet but unique flavor.

Buy It

  • Choose kiwi that are firm but give to pressure.
  • Hard kiwi will taste sour.
  • Avoid kiwi that is very soft, wrinkled, or bruised.

Store It

  • Kiwi should be stored away from sun or heat.
  • You can speed up the ripening process by putting the fruits in a paper bag with an apple, banana or pear.
  • Ripe kiwi can be stored either at room temperature for 1-2 days or in the refridgerator for 2-3 days.

Cook It

  • You can eat the skin of the kiwi (the fuzz can be rubbed off before eating if desired) as the skin contains many nutrients.
  • Slice kiwi or eat like an apple.
  • Add kiwi to fruit salads, top yogurt with kiwi, or chop up into a tropical salsa.

Why It's Great

  • Vitamin C keeps our immune system strong and helps our bodies heal quickly.
  • Fiber helps with healthy digestion and keeps us feeling full.  Eating enough fiber has been shown to keep our hearts healthy too.


Try It

Grilled Fish with Mango and Coconut Salad
20 mins
AmaZING Fruit Salad
15 mins
Amazing fruit salad with a pineapple and lemon
Fruit Salad Sundae
5 mins
Photo of fruit salad in a glass
Kool Kiwi Kabob
10 mins
Kool Kiwi Kabob
Honey Gingered Fruit Salad
10 mins

“Funded by USDA SNAP, an equal opportunity provider and employer. Visit for healthy tips.”