Kiwi is a small, sweet, and tart fruit that has become increasingly popular in recent years. Native to China, kiwi is now grown in many parts of the world, including New Zealand, the United States, and Italy.
With its bright green flesh and brown fuzzy skin, kiwi is an excellent source of vitamins, minerals, and other nutrients. Not only is it delicious, but it’s also incredibly versatile and can be used in a variety of dishes.
Whether you’re looking for a nutritious snack or a flavorful addition to a meal, kiwi is sure to be a hit.
List of Substitutes for Kiwi
Starfruit
Starfruit, also known as carambola, is a tropical fruit with a sweet and tart flavor. It has a unique star-shaped appearance when cut crosswise, and its flesh is crunchy and juicy.
Starfruit is a great alternative to kiwi because it is rich in antioxidants, vitamin C, and fiber, making it a great addition to any healthy diet. It is also low in calories and fat, making it an ideal snack for those trying to lose weight.
Plus, its sweet and tart flavor make it a great addition to salads, smoothies, and desserts.
Mango
Mango is a tropical fruit that is often referred to as the “king of fruits”. It is rich in vitamins, minerals, and antioxidants, making it a great alternative to kiwi.
Mango is a great source of Vitamin A, Vitamin C, and fiber, and its sweet flavor makes it a popular choice among fruit lovers. It is also low in calories and fat, making it a healthier option than many other fruits.
The tropical flavor of mango makes it a great addition to smoothies, salads, and other dishes, making it a versatile and delicious fruit.
Papaya
Papaya is a tropical fruit that is often referred to as the “fruit of the angels”. It is an excellent alternative to Kiwi because it is packed with vitamins and minerals, including Vitamin A, Vitamin C, and potassium.
Papaya is also high in fiber, helping to keep your digestive system healthy. Papaya is also a great source of antioxidants, which can help protect your cells from damage.
Additionally, Papaya has a sweet and juicy flavor that makes it a great addition to smoothies, salads, and other dishes.
Apricots
Apricots are a good substitution for kiwi in some recipes because they share some similar qualities. Both apricots and kiwi are relatively tart and acidic fruits, which can add a bright, refreshing flavor to dishes. Additionally, both fruits are a good source of vitamin C, which is important for immune function and skin health.
Apricots are also similar in texture to kiwi, with a soft and juicy flesh that can be sliced or diced easily. However, apricots do have a different flavor profile than kiwi, with a more distinct sweetness and a slightly nutty undertone.
When considering substituting apricots for kiwi in a recipe, it’s important to keep in mind that the final dish may have a slightly different flavor and texture. However, if you’re looking for a similar tartness and acidity, or need to avoid kiwi due to an allergy or sensitivity, apricots can be a good alternative.
Nectarines
Nectarines can be a good substitution for kiwi in some recipes or dishes because they share some similar characteristics. Both fruits are juicy, sweet, and have a similar texture when ripe.
In terms of nutrition, both fruits are good sources of vitamin C and dietary fiber, although kiwi has slightly more vitamin C and nectarines have slightly more dietary fiber.
However, nectarines do not have the unique flavor and tanginess of kiwi, which may be a defining feature of some recipes or dishes. Additionally, nectarines do not have the small, edible seeds that kiwi has, which may be a consideration for some recipes.
Overall, nectarines can be a good substitution for kiwi in certain situations, but it depends on the specific recipe or dish and the desired flavor and texture profile.
Peaches
Peaches can be a good substitution for kiwi in some recipes or dishes because they have a similar texture and flavor profile. Both fruits are sweet and juicy, with a slightly tangy flavor.
In recipes where kiwi is used primarily for its texture, such as in fruit salads or smoothies, peaches can provide a similar soft and juicy bite.
In terms of flavor, peaches have a sweet and slightly acidic taste that can complement other fruits and ingredients in a dish in a similar way to kiwi.
However, it’s important to note that peaches are not an exact substitution for kiwi in all cases. Kiwi is lower in sugar and higher in vitamin C than peaches, so if these nutritional factors are important in a particular recipe, it may not be the best idea to substitute peaches for kiwi.
Additionally, if a recipe calls for the distinctive green color and visual appeal of kiwi, peaches may not be the best substitute from an aesthetic standpoint.
Pomegranate
Pomegranate can be a good substitution for kiwi in some recipes because they both have a similar tart and sweet flavor profile, and both are juicy and have a pleasant texture. Pomegranate also has a similar bright red color that can add visual appeal to a dish.
Additionally, both fruits are high in vitamin C and antioxidants, making them nutritious choices.
However, it’s important to note that pomegranate seeds are larger and crunchier than kiwi fruit, so the texture of the dish may be slightly different when using pomegranate instead of kiwi.
It’s always a good idea to experiment with different fruits to find the best substitutions for your specific recipe and taste preferences.
Passion Fruit
Passion fruit can be a good substitution for kiwi in some recipes because they share some similarities in taste and texture. Both fruits are tart and slightly sweet, with a tangy flavor that can add a refreshing note to a dish.
Passion fruit is also similar in texture to kiwi, with small seeds and a soft, juicy interior. In recipes where kiwi is used primarily for its flavor and texture, such as in fruit salads, smoothies, or desserts, passion fruit can be a suitable alternative.
However, it’s worth noting that passion fruit has a stronger and more distinct flavor than kiwi, so it may not be the best substitution in recipes where kiwi is a dominant or defining ingredient.
Cantaloupe
Cantaloupe is a melon that is a great alternative to kiwi. It has a sweet flavor and is packed with vitamins and minerals like vitamin C, potassium and magnesium. It is also a great source of dietary fiber and antioxidants.
Cantaloupe is a great snack or addition to any meal. It can be eaten fresh or added to salads, smoothies and other dishes. Its mild flavor makes it a great addition to any dish.
Its high water content makes it a great snack to help keep you hydrated.
Honeydew
Honeydew melon is a delicious, sweet and juicy melon that is a great alternative to kiwi. It has a subtle flavor and a pale green flesh that is packed with vitamins, minerals and antioxidants.
Honeydew melon is a great source of vitamin C, potassium, folate and magnesium, which all contribute to a healthy diet. It is also low in calories and fat, making it a great snack for those looking to lose weight.
Honeydew melon is a great choice for those who are looking for a tasty, yet healthy alternative to kiwi.
What Does Kiwi Taste Like?
Kiwi has a unique flavor that is both sweet and tart. It has a tropical taste, with hints of citrus and berry. The texture of a kiwi is quite unique as well, with a soft and furry exterior that gives way to a juicy, sweet center. The flavor of a kiwi is often compared to a combination of strawberry, banana, and pineapple.
When ripe, kiwi has a bright green flesh that is dotted with small black seeds. The flavor of kiwi is quite refreshing and can be enjoyed either on its own or used in a variety of recipes. It pairs particularly well with other fruits, such as strawberries, mangoes, and bananas.
Kiwi is a great source of vitamins and minerals, including vitamin C, potassium, copper, and magnesium. It also contains a high amount of dietary fiber, which can help promote healthy digestion.
Overall, kiwi is a delicious and nutritious fruit that can be enjoyed in a variety of ways. Its unique flavor and texture make it a great addition to a variety of dishes, from smoothies and salads to desserts and sauces.
Storage and Shelf Life for Kiwi
Shelf Life
Kiwi has a relatively short shelf life and should be consumed within a few days of purchase.
Temperature
Kiwi should be stored at room temperature until it is ripe. Once ripe, it should be kept in the refrigerator to extend its shelf life.
Ripening
To ripen kiwi, it should be kept at room temperature until it becomes slightly soft to the touch.
Handling
When handling kiwi, it is important to be gentle to avoid bruising the fruit.
Airflow
Kiwi should be stored in a well-ventilated area to prevent moisture buildup, which can cause the fruit to spoil.
Refrigeration
Once ripe, kiwi should be stored in the refrigerator to extend its shelf life.
Separation
Kiwi should be stored separately from other fruits and vegetables to prevent it from absorbing their odors.
Packaging
Kiwi can be stored in a plastic bag or container to help keep it fresh.
Freezing
Kiwi can be frozen for later use. To freeze, slice the kiwi and place it in a freezer-safe container or bag.
Nutritional Info: What Goes into a Serving of Kiwi
One medium-sized fruit, which is about 2.6 ounces (75 grams)
- Calories: 61
- Protein: 1.1 grams
- Fat: 0.5 grams
- Carbohydrates: 14.7 grams
- Fiber: 2.1 grams
- Vitamin C: 84% of the Daily Value (DV)
- Vitamin K: 28% of the DV
- Potassium: 6% of the DV
- Folate: 6% of the DV
Note that the nutritional values may vary slightly depending on the size and ripeness of the fruit.
Interesting Facts About Kiwi
- Kiwi is actually a berry! It is the fruit of the woody kiwi vine and is classified as a berry because it has seeds surrounded by pulp.
- Kiwi is native to China, but it was first commercially grown in New Zealand in the early 20th century. New Zealand is now one of the world’s leading producers of kiwi.
- Kiwi contains more vitamin C than an equivalent amount of orange. In fact, just one kiwi contains almost twice as much vitamin C as an orange!
- The skin of kiwi is edible and contains a high concentration of fiber and antioxidants. However, many people prefer to peel the fuzzy skin before eating the fruit.
- There are several varieties of kiwi, including green kiwi (the most common), golden kiwi (which has a sweeter flavor and smoother skin), and baby kiwi (which is about the size of a grape and has a thin, edible skin).
- Kiwi is not only delicious but also versatile. It can be eaten raw, sliced, diced, or blended into smoothies. It can also be used in salads, baked goods, and savory dishes.
- Kiwi can be a natural meat tenderizer due to the enzymes it contains, such as actinidin. This makes kiwi a popular ingredient in marinades for meats.
- Kiwi was originally called “Chinese gooseberry” when it was introduced to New Zealand, but it was later renamed “kiwifruit” after the kiwi bird, which is native to New Zealand.
Health Benefits of Kiwi
Rich in Vitamin C
Kiwi is an excellent source of vitamin C, which is important for immune system function, skin health, and wound healing.
High in Fiber
Kiwi contains both soluble and insoluble fiber, which can help promote healthy digestion, reduce the risk of constipation, and improve blood sugar control.
Heart Health
Kiwi is rich in potassium, which can help regulate blood pressure and support heart health.
Antioxidants
Kiwi is rich in antioxidants like vitamin C, vitamin E, and carotenoids, which can help protect the body against damage from free radicals and reduce the risk of chronic diseases like cancer and heart disease.
Skin Health
The vitamin C content in kiwi can help promote collagen production, which is important for healthy skin.
Eye Health
Kiwi contains lutein and zeaxanthin, two antioxidants that are important for eye health and may help reduce the risk of age-related eye diseases.
Immune System Support
The vitamin C content in kiwi can help support the immune system by stimulating the production of white blood cells.
Overall, kiwi is a nutritious and delicious fruit that can provide a range of health benefits when consumed as part of a balanced diet.
Frequently Asked Questions About Kiwi
Q: How do you select a ripe kiwi?
A: Look for kiwis that are firm but slightly yielding to the touch. The skin should be smooth and free of bruises, and the fruit should have a sweet, fruity smell.
Q: How do you eat a kiwi?
A: Cut off both ends of the kiwi, then use a spoon to scoop out the flesh. Alternatively, you can slice the kiwi in half and scoop out the flesh with a spoon.
Q: Can you eat the skin of a kiwi?
A: Yes, the skin of a kiwi is edible, although many people prefer to peel it because of its fuzzy texture.
Q: What are some popular dishes that use kiwi?
A: Kiwi is often used in fruit salads, smoothies, and desserts such as kiwi sorbet or pavlova. It can also be used in savory dishes such as kiwi salsa or as a garnish for fish or chicken dishes.
Bottom Line
Kiwi is a delicious and nutritious fruit that is versatile in the ways it can be enjoyed. However, in some parts of the world, it can be challenging to find fresh kiwi. Fortunately, there are plenty of excellent substitutes and alternatives available that offer the same taste and health benefits.
One option is to turn to other tropical fruits such as papaya and mango. These fruits have a similar texture and sweetness to kiwi, making them an excellent substitute for recipes or for snacking. Passion fruit and pomegranates are also great alternatives that are tart and sweet, providing a unique flavor that can be used in a variety of dishes.
If fresh fruits are not available, you can also try using kiwi-flavored jams and jellies, which can be used as spreads or as an ingredient in recipes. Kiwi-infused teas and juices are also great options for those looking to enjoy the health benefits of kiwi.
By using these kiwi substitutes and alternatives, you can still get the same flavor and nutrition as fresh kiwi, regardless of where you live or the season.
