Can You Eat Kiwi Skin?

Medically Reviewed on 7/15/2022
Can You Eat Kiwi Skin?
There are several advantages to eating kiwi skin together with its fruit.

Although the skin is technically edible, some individuals dislike its fuzzy feel. According to several researchers, kiwi skin is safe to consume and contains loads of vitamins, nutrients, and antioxidants.

  • The peel of kiwi is entirely edible and contains no toxic chemicals. It has a high concentration of flavonoids, insoluble fibers, antioxidants, and anti-inflammatory and antiallergenic compounds.
  • Furthermore, the skin contains three times the antioxidants found in the pulps and may help fight infections, such as staphylococcus and E coli.
  • Eating kiwi peel increases the fruit's nutritional intake by 30 to 50 percent.
  • The skin of the green kiwi is dark and rough with an earthy flavor. If you do not like the flavor, try yellow or golden kiwi instead.
  • Yellow kiwi has smoother, thinner skin and is more delightful to chew because it has less hair. Yellow kiwi has more vitamin C than green kiwi.

If you do not want to eat the kiwi skin alone, you can make a smoothie using a whole kiwi. It will be a lot tastier and more nutritious to consume.

6 nutrition facts of kiwi skin

  1. Kiwi skin has significant levels of folate, vitamin E, and fiber.
  2. Eating kiwi skin boosts consumption of fiber, folate, and vitamin E considerably compared to eating the fruit's pulp alone.
  3. Furthermore, studies have revealed that the skin of the kiwifruit has more vitamin C present in the fruit.
  4. Kiwifruit skin has more antioxidants than pulp. Vitamins C and E are two of the most prevalent antioxidants in the skin.
  5. Kiwi skin contains vitamin C, potassium, and magnesium.
  6. Kiwi skin is rich in lutein and zeaxanthin, which are essential for healthy eyes.

6 benefits of kiwi fruit skin

  1. Good for the heart
    • Flavonoids are abundant in kiwi skin.
    • These antioxidants protect cells, and new epidemiological studies have linked their consumption to a lower risk of heart disease and attacks.
    • A high-fiber present in kiwi skin may reduce the risk of cardiovascular disease, cancer, and diabetes.
  2. May prevent constipation and colon cancer
    • High quantities of insoluble fiber or roughage found in kiwi skin stimulate the intestines, causing food to pass through more quickly, which is important not only to get regular bowel movements and prevent constipation.
    • It picks up toxic waste from the digestive tract, which some experts believe is beneficial to prevent colon cancer.
    • The soluble fiber in kiwi skin can help retain water and form gels, providing digestive comfort.
    • The enzyme actinidin present in kiwi skin helps break down proteins in the food and is good for digestion.
  3. Prebiotics
    • The fiber in kiwi skin is one of the greatest prebiotics for probiotics (good bacteria), which maintain balance in favor of the good bacteria over the bad bacteria.
  4. Rich in antioxidants
    • Kiwi skin is high in phenolic compounds which offer several health advantages.
    • They are antioxidants with immune-stimulatory properties. It can shield from stress, environmental contaminants, and sun damage.
    • Kiwifruit is abundant in vitamin C. With vitamin E in the skin, it benefits the immune system and skin.
    • Kiwi skin provides an array of antioxidants that help slow down the aging process of cells and can fight diseases, such as cancer.
  5. May benefit pregnant mothers
    • Folate is required for the formation of nerve cells and red blood cells. That is why pregnant women require more folate.
    • The peel of a kiwi has more folate than the pulp.
  6. May help in a low-calorie diet
    • The kiwi skin is an excellent diet food because it has relatively few calories and carbs, allowing you to enjoy all of its other advantages without worrying about exceeding your calorie restriction or experiencing weight gain.
    • The average kiwi fruit has about 45 calories.


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3 possible dangers of kiwi skin

  1. Actinidin
    • Many people are unaware that the skin of kiwi fruit contains actinidin which can cause diarrhea and vomiting if taken in large quantities.
    • Some people are allergic to them and have irritation in their mouths, lips, and palates quickly after eating one.
    • This is a common moderate response in adults. However, young children might have a severe response that includes heartburn, rashes, trouble breathing, and other symptoms.
  2. Should be washed
    • Remember to carefully wash your kiwi fruit before eating it. Though raw kiwi fruit peel is edible, it may contain pesticides.
    • Even if your kiwi fruit is organically farmed, inedible waste, such as dust particles may have formed on the skin, necessitating cleaning.
  3. Raphides
    • Raphides are naturally occurring calcium oxalate crystals that can readily scrape the linings of the mouth.
    • Furthermore, because the fruit is acidic, it can induce an unpleasant stinging sensation when the acid strikes the minute tears inside the mouth.
    • People with a medical history of calcium oxalate kidney stones must avoid eating kiwi skin because it has a higher concentration of oxalates than the flesh of the fruit.

The fuzzy texture of kiwi skin may put some people off. For some, it might even be a painful experience. However, there are several advantages to eating kiwi skin together with its fruit. Wash and eat the whole kiwi.

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Medically Reviewed on 7/15/2022
Image Source: iStock image

Willsher I. Is Kiwi Skin Edible? Yes, But You Need to Consider the Following. Utopia.

Koopman D. Science Says We Have Been Eating Kiwi the Wrong Way. Lifehack.