Keep your skin on

Kiwi Fruit Closeup

You probably already know that the delicious kiwi fruit is an excellent source of vitamin C and fiber (and a good source of potassium, copper, magnesium, vitamin E, and manganese).

What you probably didn’t know is that you can also eat the skin!  It’s much softer and thinner than you’d expect, and contains more fiber and nutrients.

What I love most, though, is that leaving the skin on makes preparation so much easier!  Just cut off the little nub where the fruit was attached to the branch, and then eat the whole kiwi like an apple, or simply slice it up.

No more tedious peeling, wasted fruit because you peeled too much, or exasperated attempts to Ginsu a slippery green ball.

Here’s another little kiwi factoid:  Once cut, they release an enzyme that will soften other fruits (and themselves) — so if you’re adding kiwi to a fruit salad, make sure you wait until the last possible minute to cut them up and toss them in.

Learn more about this great fruit from this in-depth article on kiwi.

Photo by Lyubov.

A photo of Andrew Wilder leaning into the frame and smiling, hovering over mixing bowls in the kitchen.

Welcome to Eating Rules!

Hi! My name is Andrew Wilder, and I think healthy eating doesn’t have to suck. With just three simple eating rules, we'll kickstart your journey into the delicious and vibrant world of unprocessed food.

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judy yvonne
March 26, 2016 2:35 am

Absolutely good didn’t know its eaten till I fond out here,awesome,thenx,no time to waste peeling

Pia Tofini Johnson
October 20, 2015 1:16 pm

I use my Nutri Bullet for my morning meal. Kiwi and and all other fruits go in with the skin on, including half a banana (organic, of course). Lemon grass can be used whole as well this way.

May 12, 2014 4:49 pm

I knew that you could eat kiwi skin but I did not know that it was good for you

December 11, 2013 1:37 pm

Thanks so much for this. I didn’t feel like peeling a kiwi I wanted to put in a smoothie so I went online to see if it was safe to eat the peel. This smoothie (spinach, kiwi with skin, and grapes) is absolutely delicious. I appreciate you putting this brief piece together! )

November 21, 2013 11:28 am

I worked at a camp over the summer, where I learned from a co-worker that the skin is edible and delicious! The kids thought we were crazy until some tried it. Just rinse and bite right in! So easy and great to cut out any prep efforts when camping.