Which kiwi variety is best for your taste and health?

December 10, 2025 •

4 min read

According to Zespri, the golden kiwi variety, often called SunGold, contains nearly double the amount of vitamin C as the green Hayward variety. This nutrient-packed fruit has become a staple in many households, but with a growing number of varieties available, choosing the right one can be tricky. Understanding the differences in flavor, texture, and nutritional profiles can help you select the best kiwi for your specific needs, whether for a sweet snack, a tangy smoothie, or a health boost.

Quick Summary

This guide compares green (Hayward) and golden (SunGold) kiwis on their flavor, texture, and nutritional value. It also explores hardy and red kiwi varieties. The content covers the distinct characteristics of each type and offers recommendations based on intended use, dietary preferences, and flavor profiles. It helps readers make an informed choice at the grocery store.

Key Points

Green Kiwi vs. Golden Kiwi: Green kiwis have a tangy flavor and high fiber, ideal for digestive health, while golden kiwis are sweeter with more vitamin C, excellent for immune support.
Hardy Kiwi (Kiwi Berries): These small, grape-sized kiwis have smooth, edible skin, a sweet flavor, and are great for convenient snacking.
Red Kiwi Varieties: Offering a sweet, berry-like taste and a visually striking red flesh, red kiwis are a newer variety, often used for garnishes and gourmet dishes.
Consider Your Use: Green kiwis are best for savory dishes and zesty salads, while golden kiwis excel in sweet smoothies and desserts.
No Single 'Best' Variety: The best kiwi depends on your personal preference for taste, texture, and nutritional priorities; there is no single variety that is universally superior.
Ripening Process: Green kiwis often require ripening at room temperature, while golden kiwis are typically ready to eat sooner after purchase.
Grower's Choice: For home growers, self-fertile varieties like 'Jenny' or 'Issai' are easiest, but specific varieties may be better suited for different climates and pollination needs.

Green Kiwi vs. Golden Kiwi: A Detailed Comparison

When it comes to supermarket shelves, the most common debate is between the fuzzy, green-fleshed kiwi (often the Hayward variety) and the smooth, golden-skinned kiwi (such as Zespri SunGold). While both offer a healthy dose of vitamins, their differences in taste and texture are significant.

The Tangy Green Kiwi

Green kiwis have the iconic oval shape and fuzzy, brown skin most people associate with the fruit. Their flesh is a vibrant emerald green with a prominent white core and tiny black seeds. The flavor is a classic combination of sweet and tangy, often compared to a mix of pineapple and lime, making it incredibly refreshing. In terms of texture, the flesh is firmer than its golden counterpart.

Key nutritional advantage: Green kiwis are packed with dietary fiber, containing 1.5 times more than golden kiwis. This makes them excellent for promoting digestive health.
Best for: Adding a zesty kick to fruit salads, smoothies, or using as a meat tenderizer due to the actinidin enzyme.

The Sweet Golden Kiwi

Golden kiwis feature a smoother, hairless, bronze-colored skin and a vibrant yellow flesh with a smaller core and fewer seeds. The taste is distinctly sweeter and more tropical, with flavor notes of mango and strawberry.

Key nutritional advantage: Golden kiwis boast a significantly higher vitamin C content, nearly twice that of green kiwis per 100 grams, boosting immune function and skin health.
Best for: Enjoying on its own, adding sweetness to smoothies, or using in desserts where a less acidic profile is desired.

Other Notable Kiwi Varieties

While green and golden varieties dominate the market, other types are gaining popularity for their unique traits and flavors.

Hardy Kiwi

Hardy kiwis (Actinidia arguta), also known as kiwi berries, are grape-sized, smooth-skinned fruits that can be eaten whole without peeling. They are more cold-tolerant and offer a sweeter, more intense flavor than traditional kiwis. Popular varieties include 'Anna' and the self-fertile 'Issai'. Their ease of eating makes them a convenient, healthy snack.

Red Kiwi

Newer to the market, red-fleshed kiwi varieties (like Zespri's Red19 or the Chinese Hongyang) offer a sweet, berry-like twist on the classic tropical flavor. These are often small to medium-sized and feature smooth, thin skin. The striking red interior makes them a visually appealing option for garnishes and platters.

Kiwi Variety Comparison Table


Feature	Green Kiwi (Hayward)	Golden Kiwi (SunGold)	Hardy Kiwi (e.g., 'Anna')	Red Kiwi (e.g., Red19)
Appearance	Fuzzy, brown skin; emerald-green flesh; large core; many seeds	Smooth, bronze skin; vibrant yellow flesh; small core; few seeds	Smooth, hairless green skin; grape-sized; green flesh	Smooth, thin skin; red-colored; red-centered flesh
Flavor	Tangy and sweet, with notes of pineapple and lime	Sweeter and more tropical, with notes of mango and strawberry	Intensely sweet and aromatic, like a sweet grape	Sweet, with a berry-like flavor profile
Texture	Firmer and more fibrous	Softer and more succulent when ripe	Soft and similar to a grape	Tender and juicy
Best Uses	Salads, meat tenderizing, classic smoothies	Sweet snacks, sweeter smoothies, desserts	Convenient snack, eaten whole	Garnishes, desserts, gourmet creations
Nutritional Highlight	Higher in fiber, aids digestion	Higher in Vitamin C, boosts immunity	High in Vitamin C and E	Rich in antioxidants, Vitamin C

How to Choose the Best Kiwi for Your Needs

Choosing the "best" kiwi depends entirely on what you're looking for. If you prefer a classic, tangy-sweet flavor and prioritize digestive health, the green variety is your best bet. If you have a sweeter tooth and want a tropical, low-acidity fruit packed with Vitamin C, go for the golden kiwi. For a convenient, bite-sized snack that doesn't require peeling, hardy kiwis are an excellent choice. Finally, for visual flair and a unique berry-like taste, seek out the emerging red varieties. Consider the application: a green kiwi's firmness works well in salads, while a golden kiwi's soft texture is perfect for blending into smoothies. For more information on growing your own kiwi, the Royal Horticultural Society provides detailed guides on varieties like 'Jenny' and 'Issai'.

Conclusion

The title of "best" kiwi is subjective, as each variety offers a unique culinary experience and nutritional profile. The traditional green kiwi is a powerhouse of fiber, while the golden kiwi is a superior source of vitamin C. Newer hardy and red varieties provide unique flavors and convenience for specific uses. By understanding the distinct characteristics of each type, from the tangy green to the tropical golden, you can make a perfectly informed choice for your next snack, smoothie, or dessert. Whether you prioritize a health benefit, flavor profile, or ease of use, there's a kiwi variety perfectly suited to your taste.

Frequently Asked Questions

The golden kiwi, such as the Zespri SunGold, is the sweetest variety and has a smooth, tropical flavor reminiscent of mango and strawberry.

The classic green kiwi is best for digestion, as it contains significantly more dietary fiber than the golden variety.

Yes, you can eat the skin of a kiwi, especially the smoother, thinner skin of golden or hardy kiwis. It is rich in fiber and antioxidants.

Yes, hardy kiwis are often referred to as kiwi berries. They are small, grape-sized fruits with smooth, edible skin.

Yes, golden kiwis are higher in vitamin C, while green kiwis are richer in dietary fiber, offering distinct health benefits for immunity and digestion, respectively.

A ripe kiwi will give slightly when gentle pressure is applied to the outside, similar to a peach or avocado. Avoid fruit that is mushy or bruised.

The golden kiwi is often preferred for smoothies due to its natural sweetness and soft texture when ripe. The green kiwi can also be used for a tangy flavor.

No, both green and golden kiwis are highly nutritious, with each offering superior benefits in different areas, such as fiber in green and vitamin C in golden.