With their furry exterior, bright green interior, and edible black seeds, kiwifruits are easy to love—and to eat!

Originally known as “Chinese gooseberries,” kiwis were exported to New Zealand in 1904 and renamed after that country’s small, flightless bird.

Kiwis are also the most nutritionally dense fruit around. Two of them have almost twice the vitamin C of an orange and tons of potassium. They’re also a good source of vitamin A, plus fiber, calcium, iron, and folic acid—and the seeds are where much of this nutritional value is stored. Another interesting fact is that these little fruits are natural meat tenderizers; like mangoes and pineapples, kiwis contain healthy digestive enzymes.

H-E-B’s kiwi varieties—the Hayward or green kiwi and the gold kiwi—are from Chile, California, New Zealand, and Italy. They seem similar, but if you take a closer look, the gold kiwi’s skin isn’t fuzzy and the fruit has bright yellow flesh instead of green, with a sweeter tropical flavor. The Hayward is also sweet, but more tart.

Choose kiwis that are plump with no blemishes. The green ones are sweetest when they give a bit to light pressure, and the gold ones are best when slightly firm, but you’ll get a stronger tropical flavor when they’re softer to the touch. Store kiwis on the counter, but away from ethylene-producing fruits like apples and bananas or they’ll ripen much faster.