Kiwi fruit are extremely nutritious and they are literally one of nature's perfect foods: low in calories, high in energy and an excellent source of antioxidants. Each serving of kiwifruit has nearly two-and-a-half times the recommended daily allowance of vitamin C - providing more vitamin C than an equivalent amount of orange. A serving of Kiwifruit has more potassium than a banana. Press the outside of the fruit with your thumb. If it gives to slight pressure, the kiwifruit is ripe. If it doesn't give to pressure, it's not ready to eat.