Go for 2amp;5 Logo: Vegie man
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Go for 2 Fruit & 5 Veg Logo
Fruit
Vegie
Egg shaped with thin, fuzzy skin with tiny edible black seeds. Salads, puree, garnish, decoration for desserts.
Hayward, Bruno, Dexter and Monty: brown skin and emerald green, juicy flesh.
Kiwi Gold: smooth, brown skin and gold flesh.
Selection
Choose only firm fruit, which yields to gentle pressure. Ripens at room temperature. To accelerate the ripening place in brown paper bag with an apple or banana.
Choose only firm fruit, which yields to gentle pressure. Ripens at room temperature. To accelerate the ripening place in brown paper bag with an apple or banana.
Storage
May be refrigerated for a short time.
Preparation
Cut in half and scoop out flesh with a spoon or remove skin and slice. Ripe kiwi fruit may be sieved to make a delightfully coloured puree for decoration of desserts.
Cut in half and scoop out flesh with a spoon or remove skin and slice. Ripe kiwi fruit may be sieved to make a delightfully coloured puree for decoration of desserts.
Serving suggestion
Cut in kiwi fruit in wedges, layer with cubes of rockmelon and natural muesli. Serve with low-fat yoghurt.
Wedges of kiwi fruit are a good crisp contrast when served with spicy chicken.
Cut in kiwi fruit in wedges, layer with cubes of rockmelon and natural muesli. Serve with low-fat yoghurt.
Wedges of kiwi fruit are a good crisp contrast when served with spicy chicken.
Kiwifruit
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Low fat |
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High fibre |
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Good source of vitamin C |
Two kiwifruit provide one serve of fruit.
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NUTRITION INFORMATION
Serving Size: 2 medium kiwifruit, 156 g
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| Quantity per serve | Quantity per 100g | |
| Energy | 341.6 kJ | 219.0 kJ |
| Protein |
1.9 g |
1.2 g |
| Fat -saturated |
0.3 g 0.0 g |
0.2 g 0.0 g |
| Carbohydrate -sugars |
14.2 g 14.2 g |
9.1 g 9.1 g |
| Fibre | 5.9 g | 3.8 g |
| Sodium | 6.2 mg | 4.0 mg |
| Vitamin C | 110.8 mg (246% RDI) | 71.0 mg |
*Recommended Dietary Intake
Kiwifruit, raw, peeled, 2 fruit, 156g.