All About California Kiwifruit
Varieties
Kiwifruit is a berry, setting it apart nutritionally from tree fruits like apples, peaches, and citrus. Botanically, it belongs to the Actinidia genus, comprising climbing shrubs. Thriving in warm and gentle climates, kiwifruit production is limited to select regions. 1
California, with its ideal conditions, is one such location where a wide spectrum of kiwifruit varieties flourish:
The Hayward
When you envision the classic green kiwifruit, the Hayward variety, a member of the Actinidia deliciosa species, likely comes to mind. Bursting with vitamins and nutrients, the Hayward kiwifruit, known for its tangy sweet flavor, full, rounded, and moderately fuzzy appearance, has established the benchmark for the ideal green kiwifruit. Developed in 1925 by New Zealand horticulturist Hayward Wright, it has proven remarkably adaptable to various temperate climates. Its longevity in storage without losing quality, coupled with efficient cultivation practices, cements the Hayward as a leading and widely recognized variety in the world of green kiwifruits.
AVAILABILITY: OCTOBER – JULY
The Hayward
When you envision the classic green kiwifruit, the Hayward variety, a member of the Actinidia deliciosa species, likely comes to mind. Bursting with vitamins and nutrients, the Hayward kiwifruit, known for its tangy sweet flavor, full, rounded, and moderately fuzzy appearance, has established the benchmark for the ideal green kiwifruit. Developed by Hayward Wright in New Zealand around 1924, this variety has shown remarkable adaptability to various temperate climates. Additionally, it’s ability to be stored for an extended time without quality loss and efficient cultivation practices, have solidified the Hayward’s status as a preferred and widely recognized green kiwifruit variety. Availability: October – July
MEGA
Like its green kiwifruit counterparts, the Mega kiwifruit also falls within the Actinidia deliciosa species but stands out due to its impressive size and unique origin. Discovered in Greece as a result of a natural genetic mutation, the Mega kiwifruit is a non-GMO variety that is nearly 50% larger than conventional kiwifruit. This kiwifruit is also a sustainable choice, yielding more fruit per acre with a 70% self-pollination rate.
Taste Profile:
- Sweet & tangy
- Similar to the classic Hayward
Sweet & tangy
Similar to the classic Hayward
Availability:
November – March
GOLD
Within the Actinidia chinensis species, there are yellow flesh Kiwifruit that are collectively referred to as “Gold” or “Yellow” kiwifruit. These varieties are characterized by a vibrant yellow hue and stand out for their smoother skin and flesh in contrast to green kiwifruit. On the palate, they reveal a luscious sweetness, less tangy than their green counterparts.
Taste Profile:
- Tropical rich sweet flavor
- Less tangy
- Velvety texture
Tropical rich sweet flavor
Less tangy
Velvety texture
Availability:
September – February
RED
Like Gold kiwifruit, Red kiwifruit also falls within the Actinidia chinensis species, with multiple varieties grouped under the “Red” category in the market. Their combination of vibrant color, gentle texture, and a sweetly nuanced taste profile makes Red kiwifruit a distinctive and appealing choice among fruit enthusiasts.
Taste Profile:
- Tender flesh
- Sweet and juicy
- Subtle berry flavors like raspberry and blackberry
Tender flesh
Sweet and juicy
Subtle berry flavors like raspberry and blackberry
Availability:
September – February
How to Ripen a Kiwi?
An unripe kiwifruit is hard and will soften as it ripens. Place the kiwifruit in the palm of your hand and gently squeeze it with your finger tips. It is ready to eat when it yields readily to slight pressure – similar to a ripe avocado. If it’s still on the firm side, place it in a fruit bowl or paper bag along with an apple or banana. Leave it on the counter at room temperature for a day or two. Apples and bananas release ethylene, a natural gas that speeds up the ripening process. Unlike more delicate fruits, a ripe kiwifruit will stay fresh for several days at room temperature and up to four weeks in your refrigerator!
When you’re ready to enjoy your kiwifruit, simply wash, dry and bite right in! You can eat the thin fuzzy skin similar to how you would with a peach. Or you can sloop it! Slooping is a combination of slicing and scooping. Slice the kiwifruit in half, and scoop out the insides with a spoon. This method makes kiwifruit a great on-the-go snack.
Nutrition
Kiwifruit stands out for its high vitamin C content and offers significant benefits for digestive, immune, and metabolic health, as evidenced by comprehensive scientific Studies 2-4
California Kiwifruit: A Nutrient-Dense Choice
In the context of modern nutritional guidelines, which emphasize the consumption of more fruits and vegetables for a healthier American diet 5, California kiwifruit stands out as a particularly nutritious option. While many fruits provide essential nutrients, kiwifruit is distinguished by its density of nutritional content, offering a comprehensive array of vitamins, minerals, antioxidants, and dietary fiber.
One cup of sliced green kiwifruit contains an impressive range of nutrients 6 :
- Vitamin C: 170 mg
- Calcium: 61 mg
- Potassium: 562 mg
- Protein: 1 g
- Magnesium: 31 mg
- Dietary Fiber: 3 g
- Vitamin K: 72µg
- Folate: 45µg
Moreover, this is accompanied by only 16 mg of total sugar 6, and 1 gram of total fat 6. The result is a fruit that delivers essential nutrients with minimal sugar and fat, making it an excellent choice for daily consumption and an integral part of a balanced diet.
Health Facts
1.
Kiwifruit serves up a potassium boost, averaging 20% more than your typical banana.
2.
With its low glycemic index of 52, this delicious choice won’t send your blood sugar on a rollercoaster.
3.
It naturally elevates your mood, containing serotonin for a calming effect that’ll brighten your day.
4.
The green fruit contains twice the Vitamin E as its counterpart, an avocado, but has only 60% of the calories.
5.
This powerful fruit protects against cancer; high blood pressure, stroke and cardiac diseases, macular degeneration, metabolic syndrome and obesity!
Up your health game by enjoying this superfood. And for the ultimate taste of sunshine, be sure to choose California Kiwifruit.
References
- University of California – Division of Agriculture and Natural Resources. (1994). Publication 3344.
- Richardson, D. P., Ansell, J., & Drummond, L. N. (2018). The nutritional and health attributes of kiwifruit: a review. European Journal of Nutrition, 57(8), 2659-2676. doi: 10.1007/s00394-018-1627-z.
- Drummond L. The composition and nutritional value of kiwifruit. Adv. Food Nutr. Res. 2013;68:33–57. doi: 10.1016/B978-0-12-394294-4.00003-1.
- Ma, T., Lan, T., Geng, T., Ju, Y., Cheng, G., Que, Z., Gao, G., Fang, Y., & Sun, X. (2019). Nutritional properties and biological activities of kiwifruit (Actinidia) and kiwifruit products under simulated gastrointestinal in vitro digestion. Food & Nutrition Research, 63. doi: 10.29219/fnr.v63.1674.
- USDA and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025.9th Edition. December 2020
- USDA National Nutrient Database for Standard Reference Legacy Release, April 2018