Can You Eat Kiwi Skin?

Put that peeler down. Eating kiwi skin is good for you!

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
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Kim Bussing
Kim is a writer and creative consultant with more than a decade of experience publishing content about food and drink. She has told food and wine stories for top brands with household names, including Hilton and Marriott. Kim also writes about health and wellness topics, home decor and baking. For Taste of Home, she’s tackled stories about canned wines, cocktail kits, wine Advent calendars and much more. Kim’s passion is bringing together nutrition and joy in every meal and she’s always on the hunt for the perfect gluten-free cinnamon roll.