Brown and fuzzy on the outside, green and zesty on the inside–that’s the kiwifruit, 46 calories for a medium sized one, versatile and delightfully delicious fruit. The kiwifruit, also know as kiwi, is a small fruit approximately 3 inches long and weighing about three ounces. Its green flesh is almost creamy in consistency with an invigorating taste reminiscent of strawberries, melons and bananas, yet with its own unique sweet flavor. It’s also brimming with healthy goodness. If you’ve never tried one or haven’t had one in awhile, give this exotic fruit a try!
Did you know that the kiwi is considered one of the world’s most nutritious among fruits? It’s one of the highest in folate and vitamin K.
Kiwi fruits are rich in many vitamins, flavonoids and minerals. In particular, they contain a high amount of vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.
Some studies suggest that lack of vitamin C (or other antioxidants) in the body may increase the risk of developing asthma. Being one of the highest sources of vitamin c among fruits, munching on kiwi is an excellent way to put a check on this inflammation.
California kiwi is available November through May, while the New Zealand crop hits the market June through October making fresh kiwis available year round.
How To Select
To choose a ripe kiwi, hold it between your thumb and forefinger and gently apply pressure; those that have the sweetest taste will yield gently to pressure. Avoid ones that are very soft, shriveled or have bruised or damp spots.
To make kiwi a little easier to eat, first cut in half. Then just eat the fruit directly from the half, scooping it out with a small spoon.
Peeling a Kiwi
Remove both ends of the kiwi, enough to expose the green flesh. Take a teaspoon, a tablespoon is too big, and start to work the spoon up and around the flesh just under the skin. Follow the shape of the fruit, gently working the skin loose. Once you’ve made a complete run around the fruit, push out a skinned, smooth, whole kiwi.
Weight Watchers POINTS PLUS 0
Skinny Facts: for one medium without the skin
46 calories, 0g fat, 1g protein, 11g carbs, 2g fiber, 2mg sodium, 7g sugar