Golden Kiwi 101: Everything You Need to Know

If you are finding a superfood to promote healthy skin, good digestion, weight loss, golden kiwi is one of your choices. And do you know the season gives the most delicious golden kiwis to appreciate its flavor? Do not go anywhere, come with us to explore it

1. Nutritional composition of golden kiwis

Golden kiwi

Golden kiwis are also called yellow kiwi, the scientific name is Actinidia Deliciosa. The fruit is oval, about the size of a large hen’s egg. 

The fruit has a yellow kiwi’s intestines, delicate sweetness. The nutritional composition of 100-gram (0.2 pound) yellow kiwi contains many minerals and vitamins for the health as:

Nutrition Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 453/108 5% 273/65
Protein (g) 2.0 4% 1.2
Fat, total (g) 0.9 1% 0.6
– saturated (g) 0.14 1% 0.08
Available carbohydrate (g) 18.4 6% 11.1
– sugars (g) 18.1 20% 10.9
Dietary Fibre (g) 3.3 11% 2.0
Sodium (mg) 5 0% 3
Vitamin C (mg) 180 450% RDI* 109
Folate (µg) 56 28% RDI* 34
Niacin (mg) 1.2 12% RDI* 1
Vitamin E (mg) 2.2 22% RDI* 1.3
Vitamin K (µg) 16 20% ESADDI** 11
Potassium (mg) 525 316

Percentage daily intakes are based on an average adult diet of 8700 KJ. These amounts can be higher or lower depending on how many you need. 

2. Golden kiwi season?

The ideal growing conditions include fertile soil, an abundance of sun, lots of rain. That induces New Zealand the supreme location giving the tastiest golden kiwis. 

The fruits are available all year round, but their main crop is from May to November, this is the time when Kiwis are the most delicious, sweetest, juiciest and the price is also the best.

But you can find the field of yellow kiwi in California, Italy, China, and more. The kiwi season depends on the conditions where this fruit is grown. The kiwi golden season in California, for example, is only from September to  November. 

3. The difference between golden kiwi and green kiwi 

Golden kiwi

Shape and flavor

Green kiwis have brown skin, more shaggy hair than yellow kiwi, very beautiful turquoise green flesh, with many black seeds forming a circle around the longitudinal axis of the fruit. Once it is ripe, it tastes very sweet with slightly sour

Yellow kiwi is a hybrid kiwi that has the same fruit shape as the green kiwi but does not have as much shaggy hair as the green kiwi. The skin is smooth yellow-brown, the flesh is yellow with many black seeds forming a circle around the longitudinal axis of the fruit. Yellow kiwi has a very characteristic cool sweet taste. Once the ripe yellow kiwis are sweeter than green kiwis 


The two types of kiwi have certain differences in Vitamin C content. According to a lot of research, the vitamin C amount of yellow kiwi fruit is almost twice that of green kiwi fruit.

In terms of fiber content, green kiwis are much better than yellow ones. The fiber amount in green kiwi fruit is 1.5 times higher than that in yellow kiwi

While green kiwi is harvest year-round, the golden kiwi season depends on the weather condition 

Eating yellow kiwi

There are many ways to eat delicious gold kiwi: peeled, halved, eaten fresh, or mixed with yogurt, yogurt, to decorate cakes, used in salads. 

However, please note that the peeled kiwi fruit should not be exposed to the air for a long time, because the amount of Vitamin C will decrease very quickly. So in dishes, you should complement kiwi to dishes at last to preserve nutrition.

Experts recommend eating kiwi skin if possible because the fiber in the peel is very good for health. Of course, you have to rub all the hair, wash hair, do not eat the hair

About the intakes per day, just eating 1 kiwi of an average size of 120-150g is enough, should not be overused, it is both expensive and sometimes harmful to health.

4. The outstanding benefits of golden kiwi for the body

Golden kiwi

The fruit does not only an essential source but also contains unexpected medical benefits as:

  • Improves skin health 

Do you know that 100-gram yellow kiwi provides 70% daily vitamin C intake? An antioxidant helps remote free radicals as well as stimulates collagen synthesis. The vitamin C amount in the kiwi can help keep your skin firm and youth-looking.

  • Prevents cancer cells

Not only vitamin C, but kiwis also contain a rare form of the fat-soluble vitamin: vitamin E. This is a highly powerful antioxidant and is being studied for its protective effects against cancer cells that occur cell damage

  • Help immune function

As mentioned a lot, golden kiwi contain a high vitamin C amount that contributes to boosting immunity, increasing resistance by supporting the function of various cells in the whole immune system. It aids epithelial barrier function against pathogens and advances the oxidative scavenging process of the skin. This helps to combat environmental oxidation

  • Helps regulate blood pressure

Research in the United States shows that eating three kiwis a day for 8 weeks helps improve both upper and lower blood pressure readings. 

Another study at the University of Oslo – Norway also showed that people with high blood pressure when eating 2-3 these kiwis per day had better results in terms of disease progression.

  • Improves respiratory system

According to ALA ( American Lung Association) on average, an adult breathes about 20,000 times a day. That is a huge amount of work on the respiratory system. Yellow kiwi may be able to reduce that workload.

  • Improves digestion

The fruit is an excellent fiber source that prevents constipation and diarrhea as well as other bowel problems.

  • Fights inflammation

Vitamin C helps heal wounds, vitamin K aids blood clotting, and manganese improves brain and nerve function. An important ingredient in kiwi is bromelain, which has anti-inflammatory effects

5. Who should not keep off golden kiwis

People with kidney stones, gallstones should avoid using it because the oxalate content in yellow kiwi is quite high, which can make the treatment process unfavorable. People with a history of latex allergy should not only avoid kiwis but avocados or bananas should also not use them, usually, people with latex allergies are very susceptible to kiwi allergies.

An itchy sensation in the mouth, swelling of the lips, and redness of the skin may occur. If the kiwi processing process uses ethylene gas, it will increase the allergenic enzymes. However, when cooked, these enzymes are deactivated.


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