About Kiwi Fruit
Monash University suggests a serving of 2 small peeled standard sized kiwi (150 g). This goes for green as well as gold varieties.
FODMAP Friendly has lab tested green and gold kiwis, in addition to kiwi berries (also spelled kiwiberries). Their low FODMAP serving sizes for green and gold kiwis are the same as Monash, however they also list a max serve of 375 g (about 5 small), and 300 g (about 4 small) for gold – all peeled.
Both Monash and FODMAP Friendly list fructans as the FODMAP in kiwis.
If you see something called Kiwi Berries on the market, they are indeed a miniaturized version produced by three different species of full sized kiwis. They are also referred to as Baby Kiwi or Grape Kiwi. Some find their skins much more palatable and eat them whole, like grapes. FODMAP Friendly has lab tested these and a low FODMAP serving is 4 berries at about 37 g. They are high in fructose at larger servings.
The Zespri brand of kiwis, in particular, has also been lab tested by Monash (in addition to un-branded). For Zespri, RubyRed kiwi has also been lab tested and is also low FODMAP in 150 g portions.
General Kiwi Info
Actinidia deliciosa is the kiwi we are addressing. There is also the Actinidia arguta, which is the hardy kiwi. But the Actinidia deliciosa is the fuzzy kiwi we all know and love. Also called kiwifruit (to distinguish it from the kiwi bird) or Chinese Gooseberry. We had to write about kiwis, not only because it is our logo, but also because they are just so darned good. Packing in more vitamin C than citrus, these egg-sized fruit are dull brown on the outside and either green or gold inside, with tiny edible black seeds.
The more common green variety also sports some fuzz on the outside, while the gold variety has a much smoother exterior. The flesh is juicy and sweet/tart for both types, erring one way or another depending on ripeness. Some liken the flavor to a tart melon, but we think they have a flavor all their own. The gold variety tends to be less acidic.
Kiwis contain actinidain (sometimes spelled actinidin), an enzyme also found in pineapples and papaya, which has a tenderizing effect on proteins and can be used as a meat tenderizer. The enzyme also alters the qualities of milk proteins and gelatin and may prevent them from gelling and solidifying.
How to Buy
Look for firm fruit, with no bruising or soft spots.
How to Prep & Use
The simplest way to eat is to cut them in half crosswise and scoop out the flesh with a teaspoon. Their size and shape seems to be made for this approach. The skin is edible, but most people prefer the flesh on its own. The lab testing for Monash was for peeled kiwis.
Two small kiwi are a Monash University Green Light approved serving size and they make a perfect snack. If you peel the brown skin with a sharp vegetable peeler and then slice the green flesh crosswise you will maximize their visual appeal. They can also be cut into chunks for fruit salad or thrown into the blender for our FODMAP Everyday Green Kiwi Smoothie.
If you suffer with IBS-C (C for constipation), ask your dietitian about adding 2 kiwi a day to your diet. They are known to be quite helpful with normalizing bowel behavior for those with chronic constipation.
How to Store
The common green variety has a long shelf life and can last up to 3 weeks in the refrigerator. If they are too firm upon purchase, simply store at room temperature and they will soften up and get even juicier and sweeter in addition to softer. The gold variety has a somewhat shorter shelf life.
Varieties
The green fleshed is the most common and the type that is available year round. The gold-fleshed variety is referred to as Gold Kiwi, Golden Kiwi or Yellow Kiwi and was introduced in 1999. Both can sometimes be found grown organically as well as conventionally. As of 2024 there is now also a RubyRed kiwi grown and distributed under the Zespri brand name, and there are also kiwi berries. Note that the FODMAP content of standard kiwis (fructans) and kiwi berries (fructose) is not the same.
