Actinidia Chinensis commonly referred to as the Golden Kiwi, is a fruit tree and medicinal plant native to China’s central and eastern provinces.
What is Golden Kiwi?
The plant is part of the Actinidiaceae family (Chinese gooseberry family) and is usually pollinated by bees and flies. Chinese Actinidia, Gold Kiwi Fruit, Kiwifruit, Kiwi Gold, Yellow-Fleshed Actinidia, red-ringed kiwifruit, and red kiwifruit are other common names for golden Kiwi.
Actinidia plant is best known for its edible fruits. However, it is also used as ornamentals, a traditional medicine source, and a catnip-like stimulant for cats.
This climbing plant is one of about 60 kiwifruit varieties, including sweet flesh and smooth skin.
The most popular cultivar, with over 10,000 acres farmed worldwide, is the Zespri SunGold. With a season running from May through November, New Zealand is a top growing region, while Italy produces another harvest for nearly year-round coverage.
Golden Kiwi VS Green Kiwi:
A slightly higher vitamin C content and about thirty percent more folate are found in golden Kiwi, while green kiwis have a leg up as a dietary fiber source and are lower in sugar.
Both varieties of this tropical fruit, in any case, pack a nutritious punch and are a good, delicious addition to any menu. Both Green Kiwi and SunGold Kiwifruit have little fat and sodium and no cholesterol.
Golden kiwis have smoother skin with sweeter, lighter-colored flesh when compared with the typical green variety. Golden Kiwi can be used in Salads, Shakes, Smoothies, desserts, and Juices, etc. A simple comparison of the similarities and differences is found here:
| Differences | Golden Kiwi | Green Kiwi |
| Flesh color | Pale golden with black seeds | Bright green with black seeds |
| Skin | Smooth and thin with a smaller knobby end. | Fuzzy and thicker with a larger knobby end |
| Taste | Sweet and mild | Tart |
| Fiber Resources | Low in fiber | Rich in fiber |
| Sugar | High | low |
| Calories | High 110 Cal in 1 kiwi | Low 90 Cal in one kiwi |
| Vitamin C | SunGold Kiwi has even more Vitamin C than Green — and three times more than an orange. | Moderate Vitamin C source. |
| Texture | More soft, sweet, and juicy | Less soft, sour, and sweet. |
| Folate | Rich in folate | Less folate containing |
Golden Kiwi Nutrition:
Golden Kiwi has several health benefits if include in a diet, which are:
A typical golden kiwi has approximately 42 calories and a diet close to that of other kiwis.
- Vitamin C: One Kiwi has 64 milligrams or 71-85 percent of the daily intake recommended (RDI).
- Antioxidants: Kiwis have beneficial antioxidants, such as choline, lutein, and zeaxanthin, along with vitamin C, to help remove free radicals from the body.
- Dietary Fiber: To help digestive health, there are 2 grams or 6-9 percent of the RDI.
- Potassium: To support heart wellbeing, there are 215 milligrams or 5% of RDI.
- Folate: for cell division and pregnancy, there are 17 micrograms or 4% of the RDI that is essential.
Additionally, it is suspected that other benefits include anti-inflammatory effects, better sleep, and prevention of kidney stones.
Kiwi Nutrition Stats of 2 Kiwis:
- Calories: 90
- Fat: 1g
- Cholesterol: 0mg
- Sodium: 0mg
- Carbohydrate: 22g
- Sugars: 13g
- Fiber: 4g
- Calcium: 6% DV
- Iron: 2% DV
- Vitamin C: 230% DV
- Vitamin A: 2% DV
- Potassium: 13% DV
Health Benefits:
Some significant health benefits of Golden Kiwi also includes,
- Prevents Dehydration
- Avoids High Blood Tension
- Shields You from Vision Loss
- Improves Blood Flow
- Maintains the DNA
- Protects You from Diabetes
- Guards the Heart against Coronary Diseases Read more Here.
How to Cut Golden Kiwi with Peeling off skin method:
- Cut the kiwifruit off the ends. Using a small knife, put the kiwifruit on a chopping board, and carefully slice off both ends of the fruit.
- Place a spoon between the skin and the kiwifruit flesh. To do this, you should use a regular tablespoon. It will make the fruit easier to extract, aiming to bring the spoon as tightly under the skin as possible.
- Rotate the spoon, under the skin, around the kiwifruit. This loosens the skin of the fruit. You will need to operate first on one side of the Kiwi, depending on the spoon’s size, then move to the other side to remove all of the skin.
- Pop the skin of the fruit. After you have loosened all of the skin, you will get a perfectly smooth, cylindrical fruit.
- Vertically slice the kiwifruit in half. Slice each half again to form small wedges of kiwifruit. Alternatively, the kiwifruit can be easily sliced into cubes of any size.
Other Fruits To Read About
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I remembered as a child this fruit used to be so cheap to purchase until people realized all the health benefits it has. A “SUPER” food packed with vitamins and extremely versatile. Thank you for sharing some well needed information.
That’s so true, I agree that the prices do go up once the fruit is labeled as a superfood. The same thing happened to soursop, jackfruit to name a few.
I love reading your posts. I am always learning something new.
WOW, so many great information and health benefits. Thank you so much for sharing.
Really surprised about golden kiwi. I honestly thought it had originated in New Zealand! Oops. 😅 Pretty cool, though, that it’s originally from China. I’ve liked golden kiwis better than the green ones ever since the first time I tried a golden one, but I didn’t know about all of its benefits. Thanks for sharing all of this information! :-)
Hello Christine, yes because of its name one would think it originated from New Zealand. Me too, I definitely prefer golden kiwi.