Sweet and tart with fuzzy, brown exteriors, kiwis are an unassuming superfood. They have more potassium than a banana, can reduce signs of aging and can even help you sleep better. The secret is to eat the kiwi skin—so it’s time to put down the peeler.
Can You Eat Kiwi Skin?
Yes! We get it: Kiwi skins might not look all that appetizing. But they’re perfectly edible and are somewhat similar to the skin of a peach. In fact, you should be eating them! You can eat other fruit peels, too—start with banana peels or the white stuff on oranges. Also, find out if you can eat brie rind.
Learn the difference between kiwi and kiwi berries.
Is Kiwi Skin Good for You?
Kiwis are loaded with nutrients, but those benefits increase exponentially when you also eat the kiwi skin. The skin contains additional key vitamins and minerals including fiber, folate, vitamin C and vitamin E, making it high in antioxidants and good for your gut and immune system.
Jackie Newgent, a registered dietitian and author of Big Green Cookbook, says that eating kiwi skin can triple the amount of fiber you’d receive from the flesh alone!
Here are some other tasty foods to increase your vitamin C intake.
How to Eat the Kiwi Skin
We love that the sweetness of kiwis is balanced out with a little bit of tartness, which makes them perfect for a quick snack. They can also enliven both sweet and savory meals. If you’re not used to the idea of eating the skin, chop your kiwis up in a fruit salad like this—the skin will help the fruit stay intact and the texture won’t be as noticeable.
Slice up a kiwi to top your overnight oatmeal for a refreshing start to your day or blend it (skin and all!) in a smoothie. You can even add zest to dinner with grilled kiwi-chicken kabobs.
How to Wash a Kiwi
Look for organic produce to reduce pesticides, and make sure you thoroughly wash your kiwis. Under cold water, scrub the kiwi to remove any debris. Rinse, then pat dry.
Sweet, Tart and Juicy Kiwi Recipes
Fruit PizzaThese pretty fruit pizzas have been a hit every time I've served them. They start with premade cookie dough, making them super simple. —Janet O'Neal, Poplar Bluff, Missouri
Fruit Salsa with Cinnamon ChipsI first made this fresh fruit salsa for a family baby shower. Everyone wanted the recipe. Now, someone makes this juicy snack for just about every family gathering—and I have to keep reminding everyone who introduced it! —Jessica Robinson, Indian Trail, North Carolina
Almond Chicken SaladMy mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas
Rainbow SpritzerLayers of colorful fruit submerged in a fizzy, sweet beverage make this a kid-friendly sipper that gets two thumbs-up. —Taste of Home Test Kitchen
Triple Fruit FreezeThese pops won't turn your tongue blue or neon green like many store-bought pops because they're made with fresh grapes, blueberries and kiwifruit. —Colleen Ludovice, Wauwatosa, Wisconsin
Summer Dessert PizzaMy family enjoys this
dessert pizza recipe anytime of the year, but it's especially refreshing during the hot months. You can use whatever fruits are in season. —Ida Ruth Wenger, Harrisonburg, Virginia
Apple Salsa with Cinnamon ChipsBoth my husband and I were raised on farms, and we prefer home cooking to eating out. That works out fine since I love trying new recipes! I've served this apple salsa as an appetizer and a snack. Plus, it's sweet enough to be a dessert. It's easy to transport besides. —Carolyn Brinkmeyer, Golden, Colorado
Honey-Pecan Kiwi SaladThis dish won second place in a summer salad recipe feature published in our local newspaper. But it takes first place with my family, always happy to try my new creations. —Marla Arbet, Kenosha, Wisconsin
Strawberry-Kiwi JamMy family always gives jams and jellies as gifts and everyone appreciates it. Strawberries and kiwi make a wonderful combination. —Kathy Kittell, Lenexa, Kansas
Tangy Poppy Seed Fruit SaladFor a fruit salad that’s delightful, we combine berries and citrus with a honey-lime dressing flecked with poppy seeds. —Carrie Howell, Lehi, Utah
Grilled Angel Food Cake with Fruit SalsaWhen I need dessert fast, I go with angel food cake. Mix fruit salsa ahead of time, and pop the cake on the grill. —Glorimar Jimenez, Indianapolis, Indiana
Frozen Pineapple-Kiwi PopsKiwi, pineapple, sugar and water are all you need to make these easy, breezy freezer pops.—Colleen Ludovice, Milwaukee, Wisconsin
Fresh Fruit SalsaThis salad has all the bright colors and fresh flavors of summer. —Mary E. Relyea, Canastota, New York.
Mixed Fruit with Lemon-Basil DressingA slightly savory dressing really complements the sweet fruit in this recipe. I also use the dressing on salad greens. —Dixie Terry, Goreville, Illinois
Creamy Coconut Rice Pudding ParfaitsWhen my daughter’s friends come over for lunch, she treats them to her tropical parfaits made with brown rice and coconut milk. They’re fresh, creamy and comforting. —Suzanne Clark, Phoenix, Arizona
Fresh Fruit Salsa with Cinnamon ChipsLime and basil really brighten the flavors in this colorful salsa. It's best when scooped up on a homemade cinnamon chip. —Navalee Hylton, Lauderhill, Florida
Refreshing Tropical Fruit SaladWant a family-friendly side dish? This colorful medley is kid-pleasing and a great way to encourage healthy eating. —Sharon Ricci, Spooner, Wisconsin
