Can You Eat Kiwi Skin?

Kiwis are a popular fruit known for their fuzzy outer layer and soft, sweet insides, native to central and eastern China.

Can You Eat Kiwi Skin?

It wasn’t until the 1960s when kiwifruit (affectionately now known as kiwis) was introduced to the United States, and has since become a beloved fruit enjoyed by many. 

While the most common way of eating a kiwi is to scoop out the soft insides from the fuzzy casing, few have dared to eat the whole fruit in its entirety.

There was always that one kid in school who said the fuzzy part was good for you, but can you eat kiwi skin? 

If you’re curious about the safety of eating the fuzzy skin of a kiwi, here’s everything you need to know. 

So, Can You Eat Kiwi Skin? 

Let’s cut to the chase – yes, you can eat kiwi skin!

That’s right, you are completely allowed to eat the fuzzy outer layer of a kiwi.

Of course, it’s not the most pleasant texture for some to eat, but if you don’t want to waste the skin of the fruit, you might as well eat it. 

Despite its unique texture, kiwi skin actually enhances the flavor of the fruit inside. The skin itself holds a nice amount of flavor, after all, so you might as well make the most of the entire fruit and eat the skin

The most popular way to eat kiwi is by cutting off the top of the fruit, or cutting it in half, and then scooping out the middle with a spoon.

However, then you’re left with the skin. You can either throw it away, add it to your homemade compost, or eat it. 

This also means you can throw an entire kiwi into a blender to make a delicious smoothie!

Just keep in mind that the tiny hairs on the skin aren’t likely to be blended, so you’ll either have to deal with the hairs in the smoothie or find a way to remove them beforehand. 

Is Kiwi Skin Healthy?

‘Aside from its flavor, the best reason to eat kiwi skin is because of its health benefits.

While the fruit inside is healthy enough as it is, it’s definitely worth eating the entire kiwi to make use of all the fruit’s wonderful health benefits. 

High In Fiber 

Kiwi skin is notoriously high in fiber. Fiber is a critical yet highly underrated nutrient that serves to feed the good bacteria located in the gut.

As a result of this, fiber is essential for aiding good digestion, and will help to prevent constipation and poor bowel movements. 

Not only this, but fiber is responsible for lowering the risk of diabetes, some types of cancer, and heart disease.

This is because consuming a healthy amount of fiber can contribute towards maintaining a healthy weight. 

Rich In Antioxidants 

Can You Eat Kiwi Skin?

Antioxidants are designed to get rid of free radicals in the body, which are unpaired electrons that damage the cells, leading to diseases like cancer.

The two most well-known antioxidants are vitamin E and vitamin C, and fortunately, kiwi skins are rich in both vitamins. 

While the fruit inside the kiwi does have a fairly high antioxidant content, the skin is where the true benefits lie.

In fact, eating the skin of a kiwi as well as the fruit will raise its vitamin E concentration alone by 34%. 

Improves Skin Quality 

While kiwi skin might not be too enjoyable to eat for some, it is actually said to enhance and improve the quality of our own skin!

This is mostly as a result of its high vitamin E content, which is a vitamin commonly found in beauty products for its anti-aging benefits.

Not only does it help to prevent the effects of aging, but it’s also responsible for providing a healthy glow. 

High In Folate 

Kiwi skin is also high in folate, otherwise known as vitamin B-9 or folic acid. Folate is a critical nutrient for healthy cell growth and function, as well as red blood cell formation.

This nutrient is most commonly consumed in the early stages of pregnancy, as folate helps to prevent brain or spine defects in the child. 

How To Eat Kiwi Skin 

Technically speaking, there is no wrong way to eat kiwi skin. So, if you want to eat a whole kiwi like an apple, skin and all, then go for it!

However, you might find that the juice of the fruit inside could splatter everywhere with this method. 

One of the most common ways to eat kiwi skin is to eat the insides of the kiwi fruit like normal, then eat the skin at the end.

You can also slice up the kiwi fruit or add the entire kiwi to a blender to make a smoothie. 

However, the problem most people have with kiwi skin is its texture. Kiwi skin is slightly tough and features a fuzzy outer layer, which some might have a sensory issue with. 

Luckily for those who don’t like the texture of kiwi skin, there is a way to remove the hair before you eat it.

Take a clean cloth or paper towel and lightly rub off the hair, which should fall off easily. If this doesn’t work, you can also try using a spoon or vegetable brush. 

This is probably the best way to encourage your kids to eat the skin of the kiwi, too, as they are usually the first to complain about the texture of a certain food.

After all, it can be disconcerting to eat a hairy fruit!

How Many Kiwis Can I Eat A Day? 

It is said that you can eat 1 to 3 kiwis a day to make the most of the health benefits.

However, try not to eat too many, because the higher fiber content might have reverse effects and lead to poor digestion. 


So, there you have it! Turns out, not only is it very convenient to eat kiwi skin, but it’s also very healthy and encouraged to. 

Jeff Pratt
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