Kiwi skin is edible and adds fiber, vitamin C, and antioxidants. Wash it well first, and note the fuzzy texture.
Is it edible
Yes. The skin of a kiwi is edible, and golden kiwis have smooth skin that is easier to eat.
Nutrition
Eating the skin increases fiber by about 50 percent and folate, vitamin E and antioxidants compared with peeled kiwi (a 2015 study in Food Chemistry).
Taste
Slightly tart and fuzzy. Golden kiwi skin is smoother.
Cautions
- Wash well to remove dirt and pesticides.
- Oxalates in the skin may bother people prone to kidney stones.
- Kiwi allergy is possible, causing mouth itching.
Tip
Rub with a towel to remove fuzz or slice thin.
Vitamin C
One kiwi has 64 mg (71 percent DV).
Is it edible
Yes. Kiwi skin is edible and safe for most people. Fuzzy brown skin of common green kiwi can taste bitter and feel rough, but the skin of golden kiwi is smoother and less fuzzy. Many people eat the fruit whole after washing it well.
Nutrition data
Eating the skin of a medium kiwi (75 grams) boosts fiber by about 50%, from about 2 grams to 3 grams, compared with eating only the flesh. The skin also contains more folate, vitamin E and antioxidants. A 2015 study in the journal Food Chemistry found that kiwi skin has high levels of flavonoids and phenolic compounds, with higher antioxidant capacity than the flesh. Without skin, a medium kiwi has about 42 calories and 64 milligrams of vitamin C.
Taste and texture
The skin has a tart, slightly bitter taste, and the fuzz can feel unpleasant on the tongue. Gold varieties have a thinner, smoother skin. Fuzz-free varieties such as Hardy kiwi (kiwiberries) can be eaten whole like grapes.
Cautions
- Kiwi skin contains calcium oxalate crystals (raphides) that can irritate the mouth, cause tingling or itching, and in large amounts could contribute to kidney stones in susceptible people.
- Kiwi is a common allergen, and some people experience itching or swelling, which may be worse with skin. People with latex allergy are more likely to react.
- Pesticide residue is possible, so wash well or choose organic.
- Actinidin, an enzyme in kiwi, can make the mouth sore.
Tip
- Rub the fruit under running water with a brush to remove fuzz and dirt, or rub with a towel.
- Slice thin or blend in smoothies where the skin is not noticed.
- Start with gold kiwi.
- Peel if you dislike the texture. The flesh itself gives most of the benefits.
Vitamin C
One medium kiwi supplies about 64 milligrams of vitamin C, about 71% of the daily value, more than an orange of similar size. The skin does not add much vitamin C, but it adds fiber and polyphenols.
Fiber and nutrient content of the skin
Kiwifruit skin is edible and contains about 50 percent more fiber than the flesh. A medium kiwi with skin (about 75 grams) has roughly 2.6 grams of fiber, compared with about 1.9 grams without skin. The skin is higher in vitamin E, folate and antioxidants, and a 2019 study in Food Chemistry found skin extracts had greater antioxidant capacity than the flesh. Gold kiwifruit has smooth, thin skin that is more pleasant to eat than the fuzzy green type. Wash well to remove dirt, rub off fuzz with a towel and slice thin. The skin contains calcium oxalate crystals (raphides) that can cause mouth itching, and kiwi is a known allergen that can cause oral allergy syndrome, particularly in people allergic to latex or birch pollen. Kiwi has about 64 mg of vitamin C per 100 grams, near the daily need for adults.
Based on data from the USDA FoodData Central and the journal Food Chemistry
