Exploring the Safety and Culinary Uses of Cooking Kiwi

Can you cook kiwi – Is it safe?

The culinary world is filled with a vast array of fruits and vegetables, each offering unique flavors and textures. One such fruit is the kiwi, known for its distinctive appearance and bright green flesh. While it is commonly enjoyed raw, many wonder if it is safe to cook kiwi and incorporate it into various dishes. In this article, we will explore the safety of cooking kiwi and provide insights on how to use it in the kitchen.

Is it safe to cook kiwi?

Cooking kiwi is indeed safe and opens up a world of culinary possibilities. While kiwi is best enjoyed raw, it can be cooked to create delicious and flavorful dishes. It is important to note, however, that there are some drawbacks to cooking kiwi. Heat can destroy the fruit’s vitamin content and dull its vibrant green color. For those who want to maximize the nutritional benefits of kiwi, eating it raw is the preferred option.

How to use kiwi in cooking

Kiwi fruit contains enzymes that make it an excellent meat tenderizer. If you have a tough piece of steak, you can chop up some kiwi fruit and rub it on the meat to marinate for a while. The enzymes in the kiwi will break down the toughness of the meat, resulting in a more tender and flavorful steak.
However, it is important to note that kiwi should not be used with milk as it can cause the milk to curdle. In addition, kiwi prevents gelatin from setting, so it is not suitable for making ice cream or jelly. Instead, kiwi is best used in puddings, blended into smoothies, or as a marinade for meat.

Ways to enjoy kiwi fruit

Kiwi is a versatile fruit that can be enjoyed in many ways, both raw and cooked. Here are some delicious ways to incorporate kiwi into your meals:

  1. Cobbler: Combine kiwi, brown sugar, lemon juice, flour, muffin mix, and a pinch of nutmeg. When cooked, serve warm with ice cream or cold yogurt.
  2. Simple: Kiwi is delicious on its own. Cut it in half and scoop out the flesh with a spoon. Some people even eat the skin for extra fiber.
  3. Garnish: Grilled kiwi slices can add wonderful flavor to chicken breasts or other dishes.
  4. Cold Kick: Blend kiwi, ice, frozen lemonade, mint and a teaspoon of sugar for a refreshing frozen treat.
  5. Smoothie: Kiwi’s strong flavor makes it a great addition to smoothies. Mix it with banana, apple, or papaya, along with skim milk or low-fat yogurt. You can even add baby spinach for extra nutrients.
  6. Jam: Boil kiwi with lemon juice, apples, pineapple juice, and sugar to make a delicious jam. Use it as a topping for desserts or as a spread on bread.
  7. Parfait: Layer low-fat yogurt, sliced kiwi, and granola in a glass or bowl. Add honey or nuts for extra crunch and sweetness.
  8. Sweet and sour: Top cooked pork, lamb, or beef with a kiwi, mango, and mint salsa. Season the meat with nutmeg, cumin, and ginger to complement the flavor of the kiwi.
  9. Salsa: Mix kiwi with mangos, peppers, cilantro, honey, and lime juice for a tangy salsa. Serve with tortilla chips.
  10. Dried: Kiwi can be dehydrated to make a delicious snack that will keep for a long time.

Why kiwi is good for you

Kiwi fruit is packed with nutrients that provide numerous health benefits. Eating raw kiwi provides a great source of vitamins C and K, as well as a good amount of folate and potassium. In addition, kiwi is low in calories, making it a healthy choice for those watching their weight.
Eating two raw kiwis a day may provide benefits such as thinning the blood to reduce clotting, lowering blood fats (triglycerides), supporting the immune system, and reducing inflammation. Therefore, adding kiwi to your diet can contribute to your overall health and well-being.

How to buy a ripe kiwi

Buying a ripe kiwi can be a bit of a challenge because you cannot see inside the fruit to determine its ripeness. When choosing a ripe kiwi, look for one that is firm but not hard. Avoid kiwis that are soft and mushy. A ripe kiwi has a sweet and floral aroma. The skin should be intact and offer some resistance to light pressure.
It is worth noting that the size of the kiwi does not affect its flavor when eaten raw or cooked. Both large and small kiwis can be equally flavorful and enjoyable.


In conclusion, cooking kiwi is safe and can add a unique flavor to a variety of dishes. While cooking can reduce its vitamin content and alter its color, kiwi’s versatility makes it a valuable ingredient in the kitchen. Whether used as a tenderizer for meat, a topping for desserts, or a flavorful addition to smoothies and salsas, kiwi offers a range of culinary possibilities.
When consuming kiwi, it is important to consider the nutritional benefits of eating it raw. Kiwi is packed with essential nutrients, including vitamin C, vitamin K, folate, and potassium. By incorporating kiwi into your diet, you can support your immune system, reduce inflammation, and enjoy a delicious and healthy fruit.
When buying kiwi, look for ripe fruit that is firm but not hard, with intact skin and a sweet aroma. Remember that the size of the kiwi does not affect its flavor or cooking properties. So whether you choose a small or large kiwi, you can enjoy its unique flavor and the culinary possibilities it offers.


Is it safe to cook kiwi?

Yes, it is safe to cook kiwi. While cooking kiwi may reduce its vitamin content and dull its color, it can still be added to a variety of dishes and provide delicious flavors.

What are the best ways to cook kiwi?

Kiwi can be used as a meat tenderizer, added to puddings and smoothies, used as a marinade, or even grilled as a garnish. Its unique flavor adds a fruity twist to dishes.

Can I use kiwi with milk?

No, kiwi should not be used with milk as it can cause the milk to curdle. It is best to avoid combining kiwi with milk-based recipes.

Does cooking kiwi affect its nutritional value?

Yes, cooking kiwi can reduce its vitamin content. To maximize the nutritional benefits of kiwi, it is best to eat it raw. However, cooked kiwi can still provide flavor and can be enjoyed in moderation.

How do I know when a kiwi is ripe?

To determine if a kiwi is ripe, look for a kiwi that is firm but not hard. It should have an intact skin and offer slight resistance to light pressure. In addition, a ripe kiwi will have a sweet and floral aroma.

What are the health benefits of kiwis?

Kiwi is packed with nutrients, including vitamin C, vitamin K, folate and potassium. Consuming kiwi may support the immune system, reduce inflammation, and contribute to overall health and well-being.