Golden Kiwi vs Green Kiwi: Which One Should You Choose?



Affiliate Disclaimer: As an affiliate, we may earn a commission from qualifying purchases. We get commissions for purchases made through links on this website from Amazon and other third parties at no extra cost to you. So, Thank You. 🙏


I love Kiwis! They are delicious and nutritious fruits that can be enjoyed in various ways.

But have you ever wondered about the difference between green and golden kiwi? A couple I met in the grocery store last week did, so you might like to know more about the similarities and differences between these two popular varieties of kiwi too.

Key Takeaways

  • Green kiwi and golden kiwi are two popular varieties of kiwi fruit.
  • While both types of kiwi are nutritious and offer health benefits, there are some nutritional differences between them.
  • Ultimately, the choice between green and golden kiwi comes from personal preference, availability, and price.

The most recognizable kiwi is a small, oval-shaped fruit with bright green flesh and fuzzy brown skin.

However, there are two main kiwi types: green and golden. But what are the other differences between these two? Let’s find out: Golden Kiwi vs Green Kiwi or Yellow Kiwi vs Green Kiwi!

Overview of Golden and Green Kiwi Varieties

Kiwifruit comes in various types, but the two most common are green and golden kiwifruit. These two varieties differ in appearance, texture, taste, and flavor.

Appearance and Texture


When preparing kiwi, the green kiwifruit has fuzzy brown skin and an oval shape. When sliced open, it has a cream-colored core surrounded by black seeds and bright green flesh. 

On the other hand, golden kiwifruit has smooth, hairless skin. When sliced open, it has a nice golden-yellow interior with fewer seeds and a smaller core.

In terms of texture, green kiwifruit is slightly firmer and has a more fibrous texture. In comparison, golden kiwifruit is softer and smoother.

Taste and Flavor

Green kiwifruit has a tangy and slightly acidic taste, typical among the kiwi fruit family. It has a refreshing and slightly sour flavor that is perfect for adding to salads, smoothies, and desserts. 

Golden kiwifruit has a sweet taste and a tropical flavor, with hints of mango and pineapple. It is perfect for eating on its own, adding to fruit salads, or making into jams and chutneys.

Both green and golden kiwifruit come from the same genus, Actinidia deliciosa, also known as the fuzzy kiwifruit. 

However, golden kiwifruit is a species called Actinidia chinensis, the hairless kiwifruit.

The green and golden kiwifruit varieties have unique characteristics, making them delicious and nutritious fruits to include in your diet.

Whether you prefer the tangy taste of green kiwifruit or the tropical flavor of golden kiwifruit, both varieties are packed with nutrients like Vitamin C, fiber, and potassium.


Nutritional Comparison

Amount per 100 gramsGreen KiwifruitGold Kiwifruit
Energy61 kcal68 kcal
Protein0.68 g1.23 g
Total Fat0.68 g0 g
Carbohydrate13.5 g16 g
Fiber2.7 g1.2 g
Sugars8.78 g12.4 g
Calcium, Ca14 mg12 mg
Iron, Fe0.24 mg0 mg
Potassium, K304 mg321 mg
Sodium, Na0 mg0 mg
Vitamin C97.3 mg159 mg
Vitamin A68 IU0 IU
* Data sourced from the U.S. Department of Agriculture

Nutritionally green and golden kiwis are excellent vitamins, minerals, and fiber sources. However, there are some differences between the two.

One significant difference is that golden kiwis contain more vitamin C than green kiwis. Per day around 75 milligrams a day is recommended for women and 90 mg (milligrams) a day for men.

According to the U.S. Department of Agriculture*, 100gm of Sun Gold kiwifruit contains a whopping 159 milligrams of vitamin C [1].

In contrast, green kiwis contain about 97 milligrams of vitamin C per 100g, which is still significant.

Another difference between the two types of kiwis is their fiber content.

Green kiwifruit has twice the amount of dietary fiber than golden kiwi.

That’s the flesh alone, not including the skin, which by the way, some people do eat and adds a significant amount more fiber.

I am still determining how they do it, especially the green fuzzy ones as I find the skin quite thick. I will attempt to eventually ‘harden up’ and try it!

Green and golden kiwis are also good sources of potassium. 100g of edible flesh has around 300 milligrams of potassium, which is an important mineral for maintaining healthy blood pressure and heart function.

Both kiwis are relatively low in calories. For 100gm, green is around 61 kcal and gold is 68 kcal.

One kiwifruit averages between 60 and 75 grams of edible flesh.

Golden kiwis tend to be slightly sweeter due to their higher sugar content.  Green kiwis may be better if you’re watching your sugar intake.

Green and golden kiwis are nutritious fruits that can provide various health benefits. While there are some differences in their nutritional content, both kiwis are excellent sources of vitamins, minerals, and fiber.

Health Benefits of Kiwi

As someone who loves kiwi, I was excited to learn about the health benefits of this delicious fruit. Kiwi is packed with nutrients that can help boost our overall health and well-being.

One of its main advantages is the high vitamin C level. Vitamin C is necessary for a robust immune system. One kiwi contains more than 100% of the daily required amount of vitamin C.

Kiwi is an excellent option for anyone trying to maintain their health and support their immune system.

High in fiber, they can help improve digestion and prevent constipation. Eating kiwi regularly can help keep you regular! Maintain a healthy digestive system and lower your risk of experiencing digestive problems.

Studies have also shown that kiwi may be beneficial for heart health [2]. The antioxidants found in kiwi can help reduce inflammation and improve blood pressure, cholesterol levels, and other heart-related issues. This makes Kiwi an excellent choice for anyone looking to improve their cardiovascular health.

In addition to its heart-healthy benefits, kiwi is also great for our skin. Kiwi fruits’ rich vitamin C and antioxidant content can lessen the appearance of wrinkles and other aging signs.

Finally, some studies have suggested that kiwi may have anti-cancer properties. While more research is needed in this area, the antioxidants and other nutrients found in kiwi could be beneficial in reducing the risk of certain types of cancer.

Overall, there are many reasons to include kiwi in our diet. Whether we’re looking to support our immune system, improve digestion, or reduce the risk of heart disease and cancer, kiwi is a delicious and nutritious choice.


Ripening and Storage

There are a few things to remember regarding ripening and storing kiwifruits. I always want to make sure that I’m storing them properly so that they last as long as possible.


First, let’s talk about ripening. Both golden and green kiwifruits will continue to ripen after they are picked.

Green kiwis tend to take longer to ripen than golden kiwis. Golden kiwis will usually be ready to eat within a few days of purchase, while green kiwis may take up to a week to ripen fully.

If you want to speed up the ripening process, place the kiwis in a paper bag with an apple or banana. The ethylene gas these fruits produce will help ripen the kiwis more quickly.


Let’s now discuss storage. Kiwifruits should be kept unripe at room temperature, whether golden or green.

If you press on them with your finger, they will slightly give when they are ripe. Store them in the refrigerator at this stage to extend their shelf life.

They are past being edible when they seem swollen and spongy; time to go out for compost.

If you have a lot of ripe kiwis and you don’t think you’ll be able to eat them all before they go bad, you can freeze them.

Kiwis should be peeled and thinly sliced before being spread out in a single layer and frozen firm. Transferring them to a container or freezer bag after they have frozen allows you to keep them there for up to six months.

A dehydrator can work wonders with these fruits because they look so pretty as decoration when thinly sliced and dried and can be made into a terrific fruit leather (fruit rollup).

These recommendations will help you get the most out of your kiwis for as long as possible.

Culinary Uses

Regarding culinary uses, both types of kiwis can be eaten on their own as a healthy snack. Cut them in half and scoop out the flesh with a spoon. They are a great addition to lunchboxes or as a mid-day snack.


Green Kiwi

Green kiwis are perfect for adding a tangy-sweet flavor to fruit salads. They also work well in smoothies and as a topping for yogurt or oatmeal.

The Zespri Organic Green Kiwis are locally available online and from your favorite local produce store.

For desserts, green kiwis are a great addition to fruit tarts or as a garnish for cakes. They can also make a refreshing sorbet, ice cream, or cocktail.

Gold Kiwi

Golden kiwifruits are sweeter than green varieties and have a tropical flavor that makes them perfect for desserts. They can be used to make a delicious fruit salad or as a topping for pancakes or waffles.

The ever-popular Zespri Organic Golden Kiwis are locally available and delicious.

Gold kiwis also work well in smoothies and can make a sweet and tangy sauce for grilled meats or fish.

Green and gold kiwis are delicious and versatile fruits that can be used in various dishes. Whether you prefer the tangy-sweet flavor of green kiwis or the tropical sweetness of gold kiwis, there are plenty of ways to enjoy these tasty fruits. 

You can find many Kiwifruit recipes online, and a highly recommended book I use is the Easy Kiwi Cookbook: 50 Delicious Kiwi Recipes, Simple Techniques for Cooking with Kiwi by BookSumo Press and readily available on Amazon.

Some of these recipes may surprise you, like Kiwi Bread…

Availability and Pricing

Both golden kiwi and green kiwi are widely available in most grocery stores and supermarkets. Depending on where you live and the time of year, they might only sometimes be available.

Green kiwis are generally more widely available and easier to find than golden kiwis. This is because green kiwi is more commonly grown and produced in larger quantities than golden kiwi.

In terms of pricing, golden kiwi is usually more expensive than green kiwi. This is because golden kiwi is a relatively new variety and is still gaining popularity. Additionally, golden kiwi is often imported from countries like New Zealand, which can add to the cost.

Like most fruits, the price varies depending on the kiwi fruit season and location. The price may be lower during peak season when the fruit is abundant.

If you like these fruits, note the best time to get them and plan to make the most while they are at their best.

While golden kiwi may be a bit more expensive, it offers a unique flavor and nutritional profile worth trying.

Personal Preference in Kiwi Selection

The decision between green and gold kiwi fruit is very much individual. Both varieties are subtly different; ultimately, it comes down to what you enjoy more.

For me, I prefer the sweetness of golden kiwis. They have a tropical taste that is more like a dessert fruit, making them perfect for snacking on their own or adding to sweet dishes. 

On the other hand, green kiwi fruit has a tangy-sweet taste that is more refreshing and pairs well with savory dishes.


Fun Facts about Kiwi

Here are some fun facts about kiwifruit that you might not know:

  • Kiwis are not native to New Zealand but to China. They were initially known as Chinese gooseberries but were later renamed to kiwifruit in honor of New Zealand’s national bird, the kiwi.
  • Zespri, a New Zealand-based company, is the world’s largest kiwifruit marketer. They have been promoting the health benefits of kiwifruit for over 20 years.
  • Kiwi fruits have edible black seeds and are rich in heart-healthy omega-3 fatty acids. However, because of their texture, some people prefer to remove them.
  • Gold kiwifruit has fewer seeds and a smaller core than green kiwifruit. This makes it easier to eat and less messy.
  • Vitamin C is abundant in kiwifruit. In actuality, an orange has less vitamin C than one medium-sized kiwi.
  • Kiwifruit is also known for its digestive health benefits. It contains an enzyme called actinidin, which can help break down protein and improve digestion.

Overall, kiwifruit is a delicious and nutritious fruit that can be enjoyed in many ways.

Whether you prefer green or gold kiwi, there’s no denying that this fruit is packed with flavor and health benefits.

If you’d like to learn more about kiwifruit, Wikipedia [3] has extensive information about them.

Frequently Asked Questions

Q: Which one is more nutritious, Golden Kiwi or Green Kiwi?

A: Both Golden Kiwi and Green Kiwi are highly nutritious fruits. However, the Golden Kiwi is often considered more nutritious than the Green Kiwi.

It is rich in vitamin C and dietary fiber and contains higher potassium levels than Green Kiwi.

Q: What are the potential health benefits of eating Golden Kiwi?

A: Eating Golden Kiwi, or Sun Gold Kiwi, can have several potential health benefits. It is rich in antioxidants, which help protect the body against damage from harmful free radicals.

Q: Are there any differences in taste between Gold Kiwi and Green Kiwi?

A: Yes, there are differences in taste between Golden Kiwi and Green Kiwi. Golden Kiwi, or Sungold Kiwi, is known for its sweeter taste compared to the tangy taste of Green Kiwi.

Q: How do the green and golden varieties of kiwifruits differ from each other?

A: Kiwifruits’ green and golden varieties differ mainly in appearance and taste. Green Kiwi has a tangy taste and green flesh, while Golden Kiwi, or Sungold Kiwi, has a sweeter taste and yellow flesh. Both varieties are rich in nutrients and offer unique flavors.

Q: Are there any unique properties of Green Kiwi compared to Golden Kiwi?

A: The Green Kiwi, with its tangy taste and green flesh, offers unique properties compared to the golden kiwi. It is often used in various recipes and smoothies, and its vibrant green color adds visual appeal to dishes.

Q: Which one should I choose, Golden Kiwi or Green Kiwi?

A: The choice between a Golden Kiwi and a Green Kiwi ultimately depends on your preference. Both varieties are nutritious and can be enjoyed as part of a healthy diet. Golden Kiwi may be the better choice if you prefer a sweeter taste, while Green Kiwi offers a tangier flavor.

Final Thoughts

Gold kiwi vs green kiwi and comparing the differences between golden and green kiwifruit are nutritious and delicious fruits that can be enjoyed in many ways.

The golden kiwi might be the right choice if you want a sweeter tropical taste. It has a smoother texture, a sweeter taste, and a slightly lower acidity than the green kiwi. 

On the other hand, if you prefer a tangy, slightly sour taste, then the green kiwi might be more to your liking.

Both varieties of kiwi are full of nutrients, especially vitamin C, which is crucial for a robust immune system. Being low in calories and high in fiber, they are a great choice for anyone trying to maintain a balanced diet.

Ultimately, the choice between golden and green kiwi comes from personal preference. Both types of kiwi are delicious and nutritious. 

Further Recommendations:

Video: Kiwi fruit, Health benefits. Green kiwi and Gold kiwi fruit


Like this post? Share it with others!

About the author

2 responses to “Golden Kiwi vs Green Kiwi: Which One Should You Choose?”

  1. Mark Bratche Avatar

    Hi Tracey,
    Great article about the differences between Green and Gold Kiwis. Kiwis are definitely an interesting fruit.
    What is the viability of growing kiwis on a balcony or in an apartment?
    I am looking forward to your next articles.
    Mark B

    1. Tracy Langell Avatar

      Hi Mark,
      Thank you for the kind comment; I always try and make my articles as informative and enjoyable as possible.
      In regards to your question: yes you can grow kiwis indoors and on balconies but there are some tips and infrastructure needed.
      Please look out for my upcoming article on this topic.

Leave a Reply

Your email address will not be published. Required fields are marked *

Latest posts