Kiwis are a nutritious fruit that contains cholesterol-lowering fiber and immune-boosting vitamin C, among other nutrients that support a healthy diet. To help you shop smarter, Health turned to two credentialed registered dietitians to get the lowdown on what to look for when shopping for the sweetest, ripest kiwi.
“A ripe kiwi should give slightly when you press it—similar to a ripe peach or avocado—and it shouldn’t feel rock-hard or mushy,” Samina Kalloo, RDN, CDN, nutrition communications expert and founder of Samina Kalloo Nutrition, told Health.
Just make sure not to press it too hard. To check ripeness, a gentle press is enough to determine whether it’s ready to eat.
“Ripe kiwis will have a light, sweet smell,” Theresa Gentile, RDN, CDN, a spokesperson for the Academy of Nutrition and Dietetics, told Health. On the flip side, Gentile notes a sour smell indicates the kiwi has gone bad, so avoid buying or consuming one that smells sour or fermented.
On the flip side, “If there’s no scent at all, it may need more time to ripen,” said Kalloo.
According to Kalloo, one of the quickest ways to tell if a kiwi is past its prime is to check its skin, which should be slightly rough and firm.
“A fresh kiwi should have slightly rough, fuzzy, evenly brown skin,” said Kalloo. “If you notice deep indentations, large blemishes, or areas that look shriveled or sunken, it may be overripe.”
If a kiwi has overly watery flesh, grey or dull flesh, dark spots, or visible mold, then it’s no longer safe to eat and should be discarded.
When storing and serving kiwi, there are a few helpful tips and tricks to maximize flavor and prolong ripeness:
- If you’re not in a rush to use it, store unripe kiwi in the fridge. It will ripen in about 5 to 7 days. If the kiwi is already ripe, store it in the refrigerator to prolong its ripeness.
- If you want to speed up the ripening process, store kiwi at room temperature (keep them away from direct sunlight). “If you purchase kiwis that aren’t quite soft yet, leave them on the counter for a few days to ripen,” said Kalloo.
- To speed up the ripening process, “Simply place kiwis in a paper bag with an apple or banana. The natural ethylene they release helps the kiwi soften more quickly, and this could happen as quickly as overnight,” said Kalloo.
- Add kiwi to smoothies, yogurt, or granola, or use it as an ingredient in salsas, jams, and spreads.
- If using kiwi in hot recipes, add it to the recipe last so its vibrant color will remain intact.
