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?

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!

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 a Whole Kiwi

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 still getting used to the idea of eating the skin, chop your kiwis up in salad like this—the skin will help the fruit stay more 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 interactions with 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 Bussing is a writer and editor living in Los Angeles. She has written for publications including Reader’s Digest, Modern Farmer, Clean Plates and Vice, among others, and she is working on her first novel. She is always on the hunt for the perfect gluten-free cinnamon roll.