Published Jul 27, 2021

Ever Heard of Golden Kiwis? Here’s Why an RD Says You’re About To Fall in Love

Ever tried a golden kiwi? A registered dietitian breaks down the top golden kiwi benefits, and shares why they make her grocery list.

Ever Heard of Golden Kiwis? Here’s Why an RD Says You’re About To Fall in Love

Ever tried a golden kiwi? A registered dietitian breaks down the top golden kiwi benefits, and shares why they make her grocery list.

Published Jul 27, 2021

In Partnership With

Zespri Kiwifruit

Written by

Well+Good Editors

Published Jul 27, 2021

In Partnership With

Zespri Kiwifruit

Written by

Well+Good Editors

If your food routine has become so familiar that you could navigate the grocery store with your eyes closed and still end up with the same foods in your cart, allow us to make the case for adding one new item to your shopping list.

For this new addition, you’ll want to make a right turn toward the produce aisle, and head over to the kiwis. But instead of reaching for their green counterpart, this time grab the 2.0 version—more specifically, Zespri™ SunGold™ Kiwifruit (spoiler: you can try them for free—keep reading to find out how).

“A golden kiwi provides the sweetness that we are all looking for when trying to elevate our meals, both aesthetically and nutritionally speaking.”

“[SunGold kiwis are] a brightly charged and velvety fruit that refreshes and hydrates your taste buds with each bite,” says registered dietitian Tracy Lockwood Beckerman. “A golden kiwi provides the sweetness that we are all looking for when trying to elevate snack time and meals, both aesthetically and nutritionally speaking. SunGold kiwis harness a combination of more than 20 vitamins and minerals in just one serving (two medium kiwifruit). Plus, the golden pop of color automatically makes any meal look more enticing.”

In case that’s not enough of a glowing recommendation to earn the fruit a spot on your grocery list, Beckerman is breaking down a few more golden kiwi health benefits below.

Keep scrolling for three, RD-approved golden kiwi benefits.

The taste

Zespri SunGold kiwis are sweeter and less tart than their green cousin, and in Beckerman’s opinion, they taste more refreshing and tropical, too. And because you can literally get a pack for free, there’s no reason not to try one yourself.

Thanks to their sweet, bright flavor, they’re basically your tastebuds’ new BFF, according to Beckerman. “If you ask me, because [they are] literally mimicking the colors of the sun, the fruit tastes brighter and warms you up more than the regular green kiwi,” she says. (P.S. Beckerman’s not the only fan of these golden guys—they’re editor-approved, too.)

The nutrients

While vitamin C is famous for being the immune-support vitamin, Beckerman points out that eating foods high in vitamin C can also lead to a higher concentration of collagen in the body, benefiting your skin, muscles, ligaments, and more.

“These golden kiwis literally have vitamin C busting out of their peel,” Beckerman says (maybe not literally, but you get the idea). “Two medium SunGold kiwifruits (a serving) have 290 percent the recommended daily value of vitamin C—that’s three times more vitamin C than an orange.”

And there’s more. This study found that eating two SunGold kiwifruit before high-intensity cycling reduced exercise-induced stress, making them a great post-workout snack. And Zespri-funded research also found that eating three SunGold kiwifruit daily helped with constipation, indigestion, and abdominal pain.

Lastly, a recent trial supported by Zespri even suggests that having two SunGold kiwis per day for four weeks can improve subjective mood and well-being in otherwise healthy young adults with low vitamin C levels. Yep, we’re still talking about fruit here.

The on-the-go factor

As if summertime flavors and solid nutritional benefits weren’t enough, golden kiwis also score major points for being a great on-the-go snack. You can enjoy SunGold kiwi with the traditional cut and scoop method, or go with Beckerman’s personal favorite method: “One of the biggest appeals of the golden kiwi is the unique ability to eat the peel,” Beckerman says. “Just like biting into an apple, you can sink your teeth right into the skin of the SunGold kiwi and get on with your day.”

That’s right, golden kiwis’ skin isn’t fuzzy like green kiwis’, making chomping into them like an apple that much more appetizing. Plus, according to this Zespri-supported review paper, eating the skin along with the flesh nearly doubles the fiber content per serving (two medium kiwifruit) of Zespri SunGold kiwifruit and delivers 34 percent more folate and 32 percent more vitamin E.

And that same portability also means they’re a sustainable option, too. “They travel easily, and the outer skin protects it from any major bruising,” Beckerman says. “This is a zero waste snack because you can eat the entire fruit including the skin—no scraps or extra garbage.” Have you updated your grocery list yet?

Want to get in on the golden kiwi benefits yourself? Click here to claim your free pack of Zespri SunGold kiwis.

Top photo: Zespri Kiwifruit, Tracy Lockwood Beckerman; Art: Well+Good Creative

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Food Nutrition

Published Feb 21, 2025

PSA: Walmart’s Stock of Protein-Rich Snacks Is Major—Here Are an RD’s Favorites

Published Feb 21, 2025

Written by

Helen Sidebotham

Photo: Stocksy/valbar STUDIO Barcelona

Published Feb 21, 2025

Written by

Helen Sidebotham

Tinned fish! Cottage cheese! Colostrum smoothies! Eating protein is very *in* right now (just peep its nine billion views on TikTok)—but unlike the original Paleo eaters, most of our hunting and gathering is taking place in the grocery aisles. The issue: Sifting through the ever-growing array to find high-quality, healthful options requires some skill (and some patience).

That’s why we tapped registered dietitian Amy Shapiro, MS, RD, CDN for a little navigational help. For starters, here’s a quick refresher on the super nutrient that’s taken center stage: “Protein plays a vital role in overall health, including hormone and immune function, making it a crucial part of any balanced diet,” Shapiro says. “Short-term benefits include improved satiety, blood-sugar control, mental clarity, and muscle recovery after exercise. Long-term, a protein-rich diet can support muscle retention [and] bone health, boost immunity, support hair and skin integrity, and [support] weight management by helping preserve lean body mass.”

According to Shapiro, it’s the more recent focus on fitness, weight management, and muscle maintenance that has given protein its current spotlight. “Many people are looking for ways to feel fuller for longer, maintain lean muscle, balance blood sugar, increase metabolism, and fuel active lifestyles—making protein-rich foods a top priority," she says.

Okay, now back to the grocery aisles: Not all protein products are created equally, Shapiro warns, so she recommends scanning ingredient labels for artificial additives and unnecessary fillers. Her general rule of thumb? “Look for products with five to 10 grams of protein per serving [and] ideally more protein than sugar.” (Minimal added sugar is best, she says.) “[Opt for] high-quality protein sources like whey, casein, plant-based proteins, or collagen.”

Getting hungry yet? You can find tons of top-notch, budget-friendly protein products at Walmart, and Shapiro has rounded up her favorites to make your next grocery haul a bit less stressful. Check them out, fill your cart, and get snacking.

RD-Approved High-Protein Snacks from Walmart

Quest Tortilla-Style Protein Chips — $3

Chips-and-salsa connoisseurs, rejoice: These crunchy bites deliver all the same zesty flavor with way more protein (like, 20 grams worth) and fewer carbs (only three grams) than your average bag. “Perfect for a high-protein, low-carb diet,” Shapiro says.

The Good Bean Sea Salt Crunchy Chickpeas — $10

For another salty, on-the-go option, Shapiro recommends crunchy chickpeas. She loves that these are plant-based, contain minimal processed ingredients, and come with a solid serving of fiber alongside their six grams of protein.

The Only Bean Crunchy Roasted Edamame Beans (3-Pack) — $12

“This is a plant-based complete protein with minimal ingredients and no added color,” Shapiro says. “It’s savory and crunchy—a whole food option.” Enjoy the sea salt, sriracha, or buffalo flavors by the handful, or sprinkle them on a salad for a little extra spice.

Built Bar Puff Protein and Collagen Bar (4-Pack) — $9

This soft, brownie-batter-flavored bar is made with collagen, which Shapiro says can help with joint and skin health, plus 17 grams of protein. “I like that this is sweetened with sugar, but not too much, and the protein outweighs the sugar.” Close your eyes as you take a bite—it’s just like licking the spatula.

RXBAR Nut Butter and Oat Gluten-Free Chewy Bars (5-Pack) — $9

For an energy boost, Shapiro recommends these honey-cinnamon-PB (the ultimate triple threat?) bars. “Although there is more sugar than protein here, it still has 10 grams of protein, is made with whole food ingredients like nuts and oats, has no artificial colors or sweeteners, and contains four grams of fiber.”

P3 Chocolate Nut Clusters, Turkey, and Cheddar Cheese Protein Snack Pack — $2

While Shapiro’s all for high-quality protein bars and chips (when they’re made with the right ingredients, of course), she seeks out whole-food ingredients over processed ones whenever she can. This low-sugar, high-protein snack fits the bill with a satisfying blend of crunchy, savory, and sweet.

Chobani 15G Protein Greek Yogurt Drink — $2

Prefer to sip your nutrients? This yogurt drink, which is made with probiotics and packed with protein to help with gut and muscle health, checks Shapiro's boxes. (Psst: You can find it in flavors like mango, peach, and strawberry banana if tropical punch isn't your thing.)

Owyn Protein Shake (4-Pack) — $7

Shapiro calls this “a convenient shake with a great protein-to-calorie ratio, perfect for meal replacement or post-workout recovery and easy to consume on the go.” Try it in dark chocolate, chocolate, or vanilla.

Wilde Buffalo-Style Protein Chips — $6

These chips are made with whole-food sources like chicken breasts (yes, seriously), egg whites, and bone broth—plus no artificial colors or added sugars—for 10 grams of high-quality protein, Shapiro says.

Jack Links Teriyaki Beef Jerky — $4

Real talk: Jerky can be polarizing—but Shapiro says it’s a great way to get your protein fill (this one packs 11 grams per serving) with limited ingredients and more protein than added sugar. Trust her and try it.

Mighty Sparks Chicken Snack Sticks — $6

“These are high-protein, low-calorie snacks with no added nitrates that provide clean protein without any fillers,” Shapiro says. “Even have two to meet your needs!” The sweet-and-spicy sticks are easy to eat anywhere—so stash a few in your bag and bring protein wherever you go.

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Food Nutrition

Published Feb 21, 2025

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Published Feb 21, 2025

Written by

Emily Ziemski

Photo: Getty

Published Feb 21, 2025

Written by

Emily Ziemski

TikTok is full of microtrends, especially when it comes to food. Eating a whole cucumber, making protein Diet Coke; remember the baked feta pasta? The list is endless and frankly, can be a bit silly. The latest: Creators shoving a whole handful of spinach into their mouths, citing a “max nutritional benefit boost” by doing so.

Searching for videos about eating a handful of spinach yields hundreds of people looking vaguely uncomfortable while trying to chew and swallow, well, a whole handful of raw, unseasoned spinach. Of course, I have questions. Is this the cinnamon challenge but with vegetables? Do you hate joy? And, the most important, is this *actually* the best way to get nutritional benefits from spinach?

What is this trend, exactly?

Cropping up in feeds in early February, the TikTok videos hinge on two key factors: The spinach has to be raw, and you have to eat it first thing in the morning. One handful seems to do the trick for most, and it appears that nothing else is consumed alongside the spinach. Just a whole bunch of raw spinach. That’s it. That’s the tweet.

Surely, it would be easier to incorporate it into the smoothie you’re already planning to have, or the omelet you just made, but here we are.

Why are people doing this?

According to these videos, besides kicking off your day with multiple vitamins, iron, and potassium, some claim it can also “curb carb and sugar cravings” while others assert that doing this every morning helps “train your tastebuds for the day.”

For me, this feels like it’s veering into the 90s and early aughts culture of “no pain no gain,” a mindset that had us doing things like scrubbing our faces with apricot shells every night, and only eating cabbage soup for every meal.

Not to say those things aren’t great in moderation (gentle exfoliation is wonderful for the skin, and cabbage is a great, nutritionally dense vegetable), but banking your health on one, singular thing isn’t a great road to success. “I think that spinach is obviously a very nutritious food, but it doesn’t contain the full spectrum of vitamins and minerals that one needs daily,” says Christina Manian, RDN, a sustainable food systems professional. “In terms of claims that doing this first thing in the morning hacks your body’s cravings for the rest of the day, I’m not sure whether that’s true.”

So, what’s the actual science behind this trend?

Realistically, there’s just not a lot of science that backs up these claims of tastebud training and curbed hunger. Research done by the University of Buffalo on bitter foods showed that when feeding bitter foods (like leafy greens) to rats, a protein-based salivary compound that was activated when eating something bitter could be trained to increase over time.

Basically, the press release stated that when that protein was activated, “the bitter tastes like water.” So, the rats could eat more of the bitter foods without minding the taste. It is important to note that studies done in mice and rats don’t translate well to human consequences, as our physiological differences, like hormonal makeup and immune systems, vary too much from these lab mice/rat studies to be able to draw any definite conclusions. In fact, human-based studies show that denying food cravings can actually lead to increased appetites, and even bingeing behaviors.

However, it’s not all bad news. There is a lot of info that shows food sequencing—starting each meal by eating vegetables, then protein, then everything else—*does* indeed help with hunger cues, satiety, and better blood sugar control. “I often enjoy spinach in the morning (usually cooked with tofu or eggs and whole grain toast) but don’t feel called to eat it raw as the very first thing I put into my body,” says Manian.

Should you do this trend?

There’s truly no harm (except maybe a minor choking hazard?) in trying this trend. “Considering how most Americans aren't eating enough veggies, I'll count this as a win,” says Lauren Manaker, RDN, a women’s nutrition expert and consultant. “They are still getting fiber and plant compounds when they eat it by the handful.”

If you’re like me, and seeing a new internet trend makes you feel like the oldest, crankiest person on planet earth, take solace in knowing that dietitians believe adding spinach to any part of your daily meal plan is a total win. “Overall, eating raw spinach is an excellent practice, as is eating cooked spinach,” says Manian. “I think if [people] are doing this any time of the day, that’s fantastic, and if they feel inclined to eat spinach in the morning, then that's also wonderful.”