Kiwi is a delicious and healthy fruit with bright green flesh, small black seeds and a refreshing flavour. Whilst most people will usually remove the outside skin of the fruit, many wonder if they can eat kiwi skin and if doing so is beneficial.
The short answer is yes! Kiwi skin can be eaten. The skin can be eaten and is full of useful nutrition such as fibre and antioxidants, giving you extra nutritional value.
However, it may not be suitable for those who suffer from allergies or sensitive mouths.
Here weβll look at whether it is safe to eat kiwi skin, what nutrients it can provide, possible side effects and how to enjoy it.
Can You Eat Kiwi Skin?
Yes, kiwi skin can be eaten by most people when washed.
Whilst the skin does have a slightly hairy texture, it can be eaten in its entirety. By eating the skin, youβll gain extra fibre and beneficial plant compounds.
Both green and golden kiwi can be eaten with the skin on. However, golden kiwis tend to have less hairy skin.
Some people may not like the texture however it is not required to peel them for most healthy individuals.
Nutrition Facts Of Kiwi Skin
Kiwi skin does contain various nutrients.
| Nutrient | Benefits |
|---|---|
| Fibre | Good for digestion |
| Vitamin E | Protects cells from oxidative damage |
| Antioxidants | Protects against free radicals |
| Folate | Helps cells grow normally |
| Plant compounds | Adds to the nutritional value |
The exact amount of nutrients will depend on the type of kiwi, size and how it was grown.
Benefits Of Eating Kiwi Skin
Kiwi skin can give you extra benefits due to it being high in fibre and antioxidants.
1. Good For Digestion
One of the main benefits of eating kiwi skin is that it contains fibre.
Fibre helps keep bowel movements regular and can be good for digestion.
By eating the fruit with the skin on youβll get extra fibre.
A high fibre diet can help reduce constipation and improve digestion.
2. Extra Antioxidants
Kiwi skin contains antioxidants which can help protect cells from oxidation.
Oxidation can occur when harmful free radicals build up in your body.
Antioxidants help to counteract this and can help keep cells functioning normally.
Eating the whole fruit means youβll get the benefits of both the fruit and skin.
3. May Help Heart Health
Kiwi contains nutrients which can help create a heart healthy diet. The extra fibre from the skin may help keep cholesterol levels healthy.
However, eating the skin cannot prevent or cure heart disease.
4. Helps Boost Fibre Intake
Many people lack fibre in their diets.
Consuming fruits with edible skins is a simple way to boost fibre intake. Including kiwi skin can help give you extra fibre and reduce waste.
5. Boosts Overall Nutrition
Kiwi is a very nutritious fruit with lots of vitamins and minerals. It contains vitamin C, vitamin K and potassium and lots of other beneficial nutrients. The skin also contains fibre and plant compounds. Eating the whole fruit can help you gain extra nutrition from it.
Can You Eat Kiwi Skin Without Washing?
No, it is not recommended to eat kiwi skin without washing.
Like all fresh fruits, kiwi may have dirt, bacteria and pesticides on the skin.
How To Wash Kiwi
Simply,
- Hold the kiwi under running water.
- Rub gently with your fingers.
- Use a clean vegetable brush if needed.
- Rinse well.
- Pat dry with a clean cloth.
Donβt use any soaps, detergents or cleaning products.
This will help to reduce any contamination.
Can You Eat Kiwi Skin With Hair?
Yes! You can eat kiwi skin with the hairs.
The small hairs on the skin of green kiwi can be eaten. Some people may not like the texture.
If you donβt like the hairy texture you can gently rub the kiwi with a clean cloth or use a soft vegetable brush whilst under running water.
This will help remove some of the hairs and make it more comfortable to eat.
Alternatively, you could go for a golden kiwi as they tend to have less hairy skin.
Can You Eat Golden Kiwi Skin?
Yes! Golden kiwi skin can be eaten.
Golden kiwis tend to have thinner, less hairy skins and are a popular choice for those wanting to eat the whole fruit. Golden kiwis also have a sweeter taste and yellow inside.
Both green and golden kiwis can be eaten with the skin on, as long as they are washed.
Green Kiwi Skin Vs Golden Kiwi Skin
| Green Kiwi | Golden Kiwi | |
|---|---|---|
| Texture | Hairy and Brown | Less Hairy |
| Taste | Sweet and Tart | Usually Sweeter |
| Edible Skin | Yes | Yes |
| Fibre | Yes | Yes |
| How To Prepare | Rub after washing | Wash thoroughly |
Both types of kiwi will give you beneficial nutrients. Choose whichever you prefer.
Side Effects Of Eating Kiwi Skin
Whilst kiwi skin can be eaten by many people, there may be some issues.
1. Sore Mouth
Kiwi contains natural compounds such as calcium oxalate crystals and the enzyme actinidin.
These can cause some people to feel a sore mouth. The hairy texture may also cause some discomfort.
2. Allergies
Some people are allergic to kiwi.
This can cause symptoms such as an itchy feeling, swollen lips/tongue, hives and digestive issues.
Those with a known kiwi allergy should avoid eating both the skin and fruit, unless advised otherwise by an allergy specialist. If you experience difficulty breathing, a swollen throat or dizziness after eating kiwi seek immediate medical attention.
3. Digestive Issues
Consuming large amounts of fibre can cause some people to feel bloated or have wind. This is especially true if you suddenly increase fibre intake. Those with sensitive digestion may want to start with a small amount.
How To Eat Kiwi Skin
There are a few easy ways to enjoy kiwi skin and gain the benefits.
1. Eat Like An Apple
Thoroughly wash the kiwi and take small bites.
2. Add To Smoothies
Dice the kiwi after washing and add to your smoothie. This can help disguise the texture.
3. Add To Fruit Salad
Dice the kiwi and add to a fruit salad with apples, oranges, bananas and berries. The skin will give you extra fibre with little effort.
4. Add To Breakfast Bowls
Add slices to your yoghurt, oats or smoothie bowl.
Should I Peel Kiwi?
This is a personal choice. If you like the texture of the skin then you can enjoy the whole fruit for extra fibre.
However, it is fine to peel the kiwi if you donβt like the hairy texture or it causes irritation.
Those with allergies should avoid kiwi altogether. The most important thing is to eat the fruit in a way that is safe and comfortable for you.
FAQ
1. Can I eat kiwi skin?
Yes, most people can eat kiwi skin. Wash the fruit thoroughly and avoid if you have a known allergy.
2. Is kiwi skin healthy?
Kiwi skin contains fibre and antioxidants which can help with digestion and improve overall nutrition.
3. Can I eat kiwi skin everyday?
Most people can enjoy kiwi with the skin on as part of a balanced diet, as long as they are not suffering from any allergic reactions or irritation. Make sure to wash the kiwi.
4. Can I eat kiwi skin when pregnant?
Those who are pregnant can enjoy kiwi skin as long as they are not allergic. Make sure to wash thoroughly.
5. Is kiwi skin healthier than the fruit?
Kiwi skin contains extra fibre and some antioxidants. However, the fruit contains important nutrients such as vitamin C. Eating both will give you the benefits of the whole fruit.
Conclusion
Can you eat kiwi skin? Yes! Kiwi skin can be eaten and contains extra fibre, antioxidants and plant compounds. Eating the fruit with the skin on can be an easy way to boost fibre intake and reduce waste.
Make sure to wash the fruit thoroughly. Avoid eating if you have a kiwi allergy.
Whether you choose green or golden kiwi you can enjoy the whole fruit as a nutritious addition to a balanced diet.