Kiwano - Nutrients & Benefits - Culinary Uses - Types

Nutritional properties of Kiwano Energy :
44.00 Kcal / 100g

Category : Fruits

Group : Tropical Fruits

Composition And Nutritional Value :
Kiwano, also known as horned melon, is a low-calorie fruit that is rich in vitamin C, potassium, and dietary fiber. It contains small amounts of vitamins A and B6, as well as antioxidants like carotenoids and polyphenols. Kiwano also has a high water content, making it a hydrating fruit, and provides a unique combination of minerals, including magnesium and iron.

Health Benefits :
Kiwano supports immune function due to its high vitamin C content, which also helps in collagen production for healthy skin. The antioxidants in kiwano help fight oxidative stress and inflammation, contributing to better heart health. The fruit's fiber content aids digestion, promotes gut health, and helps regulate blood sugar levels. Kiwano's hydration properties make it a refreshing choice for maintaining fluid balance in the body.

Culinary Uses :
Kiwano is typically eaten raw by cutting the fruit in half and scooping out the jelly-like pulp with a spoon. It can be added to fruit salads, smoothies, or used as a topping for yogurt and desserts. The mild, slightly sweet flavor pairs well with other tropical fruits, and kiwano can also be used in savory dishes, such as salsas or as a garnish for meats and salads. The seeds are edible and add a crunchy texture to dishes.

Types :
There is primarily one variety of kiwano, though it may differ slightly in size and skin color depending on growing conditions. The most common variety has orange, spiky skin and bright green, jelly-like flesh. Some variations may have a more yellowish or reddish hue to the skin, but the flesh and taste remain quite consistent across types.

Shopping And Storage Tips :
When buying kiwano, look for one with bright orange skin and firm, spiky ridges. Avoid fruit with soft spots or wrinkles. Kiwano can be stored at room temperature for a few days until it ripens. Once ripe, it should be refrigerated for up to a week to maintain freshness. If the fruit is cut, store it in an airtight container in the fridge to prevent drying out.

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What can you make with Kiwano?

Find the perfect meal tailored to your dietary needs and preferences.