Can You Eat Kiwi Fruit With The Skin? (Don’t Throw It Out!)

About Kiwi Fruit

Kiwifruit or “kiwi” for short, is a green juicy fruit that is grown mainly in New Zealand, but also in other countries such as China, Italy, Chile and France. It has an oval shape with a dark brown skin with little hairs on it. Inside, the flesh is dark green or golden,  it has a bunch of little black seeds in the center in a circle.

It is sweet and juicy, with flavors of the fruit reminiscent of pineapple and strawberries. It’s a source of vitamin A, C, E, omega-3 fatty acids and more.

Can you eat kiwi fruit with the skin? Although the fuzzy texture may not be the friendliest of looks, the kiwi skin is 100% edible and eating it has many additional health benefits.

Eating The Skin? Why You Should

I learned that if you eat it without peeling, you’ll get triple the insoluble fiber and also a lot more vitamin C (kiwi has twice as much vitamin C as oranges) than just the flesh alone. The skin also contains a lot of antioxidants, phytonutrients, and has anti-inflammatory properties.

A lot of people may find that the hairs on the skin unappealing to the pallet and so they won’t eat it. Before I knew about the benefits of the kiwi skin, I used to peel the fruit every time. But now I just tend to leave leave the skin on half the time, then other times I just want to enjoy the taste of the fruit by itself.

Despite a common belief, it is a not a hybrid of other fruits, kiwi is a unique fruit on it’s own and has over 40 varieties – the variety Hayward being most commonly grown and sold worldwide.

A Little History of Kiwi

Kiwi is a fruit native to China in the north and east regions. They spread to New Zealand in the beginning of the early 20th century, it was then later spread to California during World War 2 when it was then known as the “chinese gooseberry.”

The name “kiwifruit” was given to it around the early 60’s by New Zealand farmers for a more commercial appeal, then other countries started calling it kiwifruit as well.

Allergies Precaution

Some people can be allergic to kiwi because of the actinidin, which can cause common symptoms like itchy and sore mouth and throat. It can also cause more serious problems like difficulty breathing, vomiting, and even death in rare cases.

If the actinidin in kiwi is an allergen to you, then most likely you are also allergic to bananas, pineapples, chestnuts, papayas and latex where the same actinidin is found.

Different Ways To Enjoy Your Kiwi…


There are many ways to eat your kiwi, peeled or unpeeled, here are some suggestions:

Cut It In Half And Scoop The Inside With A Spoon

The best way to cut it is through the center of it’s widest part, then use a spoon to scoop out the flesh.

Eat It Like An Apple

Eat it with the skin, like an apple. The skin has a lot of fiber and vitamin C as I’ve mentioned before, in addition it also has pectin which strengthens the good bacteria in the gut and helps with digestion.

The skin of kiwi is very beneficial to the skin because of the high levels of vitamin C and E. It can help rejuvenate and keep the skin firm and tighten pores.

Chop It Into Slices

This is my preferred way of eating it with the skin on, just make sure you wash it well first because dust and debris tend to get stuck in the hairs of the kiwi. Or if you don’t like the skin then peel it off with a paring knife first, and then cut it into slices. You can slice up other fruits like oranges in a plate for an elegant presentation while serving it to other people.

Fruit Salad

There are many ways to make a fruit salad, the easiest way is to cut it up and put it all in a bowl and then mix it together. You can also make a dressing out of kiwi and then use that dressing to pour it over your fruit salad. When serving a fruit salad, it’s best to cut up and throw in the kiwi just before serving it to avoid it getting too soft.

Juicing Or Blending

If you’re into drinking kiwi more than eating it, then consider juicing or blending it.

One way to avoid the unpleasant texture of the skin but still getting it into your body and through blending smoothies. With other fruits blended up until smooth, you wouldn’t even know it’s there!

There are many different smoothie recipes out there including the kiwi, pear, avocado and ginger combination:

Or if you own a masticating juicer, you can use it to make your own cleansing green juice using combinations like kiwi, spinach, apples, and celery. Juicing is a great way to increase your intake of fruits and vegetables, especially fresh juices. The juices in stores usually lack in nutrition because most go through pasteurization, a process which destroys some vitamins.

Making a big batch of it and chill it in the fridge, juicing is perfect for any time of the year especially in the summer.

Final Thoughts


Even after learning about all the benefits of kiwifruit skin, I still prefer to peel it – it’s just easier to enjoy the flavor of the fruit. But I’m now more willing to leave it on as well, about half the time.

Also I’m now more hesitant to throw the skin into the garbage, knowing all the nutrition I’m ditching. If I do peel the skin, then I’d tend to save it for later when I can chew on it for a while to get the additional fiber and vitamins.

Kiwi skin is just another part of the fruit, next time you eat kiwis try leaving the skin on. Let me know in the comments how you like to eat kiwi, with or without the skin?

4 thoughts on “Can You Eat Kiwi Fruit With The Skin? (Don’t Throw It Out!)

    • Kent says:

      bees aren’t sentient in the way mammals are, and that is where I draw the line. also bees aren’t being killed or enslaved. if you go nit pick at such little things then as a vegan don’t even step outside or you might walk on bugs, might not even want to breathe in air cause you might swallow a fly..

  1. Merrell says:

    Hi Mr. Kent,

    Had no idea that the skin of Kiwifruits are edible, upon reading your explanation, it really doesn’t sound like a bad idea with all the antioxidants, phytonutrients, and anti-inflammatory properties that comes along with consuming it.
    Thanks for the sharing on the side about actinidin as well, useful knowledge to have!

    Cheers,
    M

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