Where to Find Golden Kiwis: Farmers Markets, Specialty Stores

Finding Golden Kiwis Near You

Golden kiwis are a sweet, nutrient-dense fruit that make an excellent addition to a healthy diet. These fuzzy brown fruits have a brilliant yellow interior speckled with tiny black seeds. Their flavor is tropical, sweet, and slightly tangy.

While regular green kiwis are common in most grocery stores, golden kiwis are harder to find. Here is a guide to sourcing these nutritional powerhouses close to home.

What Are Golden Kiwis?

Golden kiwis are a varietal of the kiwi fruit. They are nearly identical to the common fuzzy green kiwifruit, except their flesh is a vibrant yellow color. Their flavor is very similar to green kiwis, described as sweet with tropical notes.

These golden varieties originated as a natural mutation from green kiwifruit in New Zealand in the 1970s. They were brought to the United States in the late 1990s and commercial cultivation began in California.

A few types of golden kiwis include:

• Hort16A - The most common commercial variety.
• EnzaGold - Sweet, early harvesting variety.
• Gold3 - Disease-resistant cultivar.

Nutrition Facts

Golden kiwis offer an impressive nutritional profile. Some of their top nutrients include:

• Vitamin C - More than green kiwis, with 162% DV per fruit.
• Potassium - Excellent source, with 312 mg or 9% DV.
• Fiber - Provides 7 grams or 25% DV per kiwi.
• Vitamin K - Provides 34% DV, supporting bone and heart health.
• Folate - Each kiwi has 16% DV of this B vitamin.

They also contain vitamin E, copper, polyphenols, carotenoids, and other antioxidants. Their high nutrient content provides many health benefits.

Health Benefits

Eating golden kiwis regularly can enhance your health in numerous ways:

• Support heart health - The fiber, potassium, vitamin K and antioxidants promote heart health.
• Boost immunity - Vitamin C and antioxidants strengthen the immune system.
• Improve digestion - Fiber adds bulk to the stool and improves regularity.
• Control blood pressure - Potassium helps lower high blood pressure.
• Manage diabetes - The fiber slows digestion and stabilizes blood sugar.

The anti-inflammatory effects in golden kiwis can also help reduce inflammation and oxidative stress throughout the body.

Where to Find Golden Kiwis

Since golden kiwis are still somewhat rare, you may have to do a bit of searching to find them. Here are some tips:

• Farmers markets - Ask vendors if they grow or source golden kiwis.
• Specialty grocery stores - Stores like Whole Foods often carry unique produce.
• International markets - Asian and Hispanic markets sometimes sell golden kiwis.
• Order online - Companies like Melissas Produce sell and ship golden kiwis.
• Pick your own - Some farms allow self-harvesting during peak season.

For the best freshness and flavor, try to find golden kiwis from August through October. This is when they are in peak season in the Northern hemisphere.

How to Choose Golden Kiwis

Use these buying tips to select ripe, delicious golden kiwis:

• Look for plump, round shape without bruising or wet spots.
• Opt for firm fruit that gives slightly when gently pressed.
• Smaller kiwis tend to be sweeter and more flavorful.
• A fuzzy brown peel indicates ripeness.
• Fragrance is a good indicator of sweetness.

You can enjoy golden kiwis immediately or let them ripen on the counter for a few days. Once ripe, store uneaten fruits in the refrigerator.

How to Enjoy Golden Kiwis

Here are some nutritious and delicious ways to eat golden kiwis:

• Slice raw onto yogurt, oatmeal, or salad.
• Make fruit salsa with mango, pineapple, and red onion.
• Add to smoothies for natural sweetness and thick texture.
• Blend into a sauce for meat or fish dishes.
• Mix into fruit salad with berries, melon, and stone fruits.
• Top desserts like cakes, waffles, or ice cream.

Try combining golden kiwis with tropical flavors like pineapple, coconut, and lime. Dont peel before cutting and simply slice off both ends. Then scoop out slices from the skin.

Other Foods High in Potassium

Potassium is an important electrolyte that supports nerve signaling, muscle function, and heart health. The adequate intake is 4,700 mg per day but most people fall short.

If youre looking to increase your potassium intake, these foods can help you meet your needs in addition to golden kiwis:

Leafy Greens

Dark leafy greens provide the highest amounts of potassium per calorie. Options like spinach, Swiss chard, and kale can have over 500mg potassium per cooked cup.

Beans

Beans are a potassium superstar, with nearly 1,000mg per cooked cup. Go for lentils, white beans, kidney beans, chickpeas, and soybeans.

Bananas

Bananas are probably the most famous high potassium food, containing 422mg per fruit. For more potassium, choose slightly underripe bananas.

Potatoes

Potatoes baked in their skins provide excellent levels, with 941mg per average spud. Sweet potatoes also have 438mg per medium potato.

Salmon

Fatty fish is a stellar source of heart-healthy omega-3s and potassium. A 3-ounce cooked salmon fillet has about 500mg of potassium.

Avocados

Creamy avocados offer 975mg potassium per fruit. Use them to make smoothies, sandwiches, salads, or guacamole.

Mushrooms

Mushrooms provide 316mg potassium per cup when cooked. Shiitake and portobello mushrooms contain the highest levels.

Tomato Products

Tomatoes, tomato juice, and tomato sauce are all rich in potassium, with over 400mg per cup. Use diced tomatoes generously in soups, stews, and casseroles.

Pairing potassium-rich foods with a balanced diet, regular activity, and proper hydration helps ensure you meet your needs for this vital nutrient.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.