Kiwano are oblong-shaped fruit, between 5 and 15cm-long. They have bright yellow skin and small sharp spikes all over their body, giving them their alternative name of ‘horned melon’. Their flesh is bright lime green and jelly-like in texture, with small, edible seeds. Their flavour is refreshing, reminiscent of cucumber, with hints of melon and lime. Available all year round, kiwano are most often used in salads.
To Buy
Look for bright yellow fruit, with no splits in the skin or discoloured patches.
To Store
Store in a cool, dry place at room temperature, out of direct sunlight, for up to 2 weeks.
To Prepare
Simply cut kiwano in half and scoop out the flesh. Alternatively, slice into rings then trim the skin off each ring.
Kiwano are a good source of vitamin C. Among other benefits, this vitamin works in the body to help heal wounds, as well as helping to maintain healthy gums.
| Quantity per serve (100g) | Quantity per 100g | |
|---|---|---|
| Energy | 102kJ | 102kJ |
| Protein | 1.0g | 1.0g |
| Fat, total | 0.0g | 0.0g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 3.0g | 3.0g |
| -sugars | 0.0g | 0.0g |
| Dietary fibre, total | 1.0g | 1.0g |
| Sodium | 1.0mg | 1.0mg |
| Vitamin C | 12mg | 12mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
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