Kiwis are small, fuzzy, oval-shaped fruits that are packed with nutrients and delicious flavor. Their vibrant green flesh and tiny black seeds make kiwis ideal for juicing. But can you actually juice an entire kiwi, skin and all? Let’s take a closer look at the pros and cons of juicing whole kiwis.
Pros of Juicing Whole Kiwis
There are some potential benefits to juicing the entire kiwi fruit:
- More fiber – The skin of the kiwi contains a significant amount of fiber. Fiber is important for digestive health, cholesterol levels, and feeling full. Juicing the skin adds extra fiber to your juice.
- More nutrients – In addition to fiber, the kiwi peel contains higher concentrations of some nutrients like vitamin E, vitamin C, vitamin K, and antioxidants compared to the flesh. You’ll extract more of these beneficial compounds by juicing the entire fruit.
- Reduced waste – Juicing the entire fruit makes use of the whole kiwi so none of it goes to waste. It’s a more efficient use of the fruit.
Cons of Juicing Whole Kiwis
However, there are also some downsides to consider when juicing whole kiwis:
- Tough texture – Kiwi skins contain tough, fibrous material that can be difficult for some juicers to break down fully. This can result in small bits of peel in your juice.
- Bitter taste – Kiwi peel contains organic compounds like flavonoids and terpenes that can impart a bitter taste. For some people, juice with kiwi peel may taste too bitter to enjoy.
- Oxalates – Kiwi skins have higher concentrations of oxalates. When juicing the whole fruit, you’ll increase the amount of oxalates in the juice. For those prone to kidney stones, high oxalate intake can be a concern.
- Pesticides – Non-organic kiwis may have pesticide residues on the outer peel. Juicing the whole fruit could increase pesticide exposure.
Tips for Juicing Whole Kiwis
If you want to try juicing entire kiwis, here are some tips:
- Use ripe, soft kiwis – Riper kiwis will have softer skins that are easier to break down during juicing. Firmer, underripe kiwis are harder to juice.
- Remove the ends – Slice off the stem and flower ends of the kiwis first. These woody ends are even tougher to grind up.
- Run peeled citrus through first – Citrus fruits like lemons help scrub the juicing mechanism and break down fibers. Alternate kiwis with wedge or two of citrus.
- Use a powerful juicer – Choose a juicer with metal gears and strong augers that can handle tougher ingredients. Masticating or twin gear juicers work best for whole kiwis.
- Drink immediately – Drink the kiwi juice right after making it to avoid the bitter compounds developing. Fresh juice tastes best.
- Add other produce – For better flavor, juice kiwis with sweeter fruits and veggies like apples, grapes, carrots, or cucumbers.
Nutrition Facts For Kiwis
Kiwis are loaded with important vitamins, minerals, and plant compounds that provide the following health benefits:
|Nutrient||Amount Per 100g of Kiwifruit||Benefits|
|Vitamin C||92.7 mg (155% DV)||Antioxidant that supports immune function and iron absorption|
|Folate||34 mcg (9% DV)||Supports healthy cell function and tissue growth|
|Vitamin K||40.3 mcg (34% DV)||Essential for blood clotting and bone health|
|Potassium||312 mg (7% DV)||Helps regulate fluid balance and blood pressure|
|Dietary Fiber||3 g (12% DV)||Promotes digestive regularity and heart health|
*DV = Daily Value
Choosing Kiwis for Juicing
Look for ripe, flavorful kiwis when shopping for juicing. Here are some tips for picking good kiwis:
- Seek out fuzzy brown kiwis – Fully ripe kiwis will have a furry, brown peel instead of smooth green.
- Gently press the fruit – Ripe kiwis will yield slightly when pressed but shouldn’t be squishy.
- Size doesn’t matter – Both large and small kiwis can be ripe and flavorful.
- Sniff the stem end – A ripe, fragrant aroma indicates a sweet, delicious interior.
- Inspect the bottom – Avoid kiwis with bruising or wet, damaged spots on the bottom.
- Consider organic – Organic kiwis are best if juicing the peel to reduce pesticide exposure.
Proper storage preserves the nutrients in kiwis. Follow these simple steps for keeping kiwis fresh:
- Keep kiwis on the counter – Store ripe kiwis at room temperature away from direct sunlight.
- Refrigerate cut kiwis – Once sliced open, refrigerate unused portions in a sealed bag.
- Use within 1-2 weeks – Consume fresh kiwis within a week or two for the best flavor and nutrition.
- Freeze for later – Dice kiwis and freeze in airtight bags for up to 8 months.
- Avoid cold storage – Don’t refrigerate unripe, firm kiwis. The cold damages them.
Juicing whole kiwis provides more complete nutrition compared to peeling them. However, the tough skins can be difficult for some juicers to process fully. The peel also contributes an intense, bitter flavor that some find unpalatable. If you want to juice kiwis with the skins intact, choose ripe, soft fruits and run peeled citrus through the juicer first. Powerful masticating or twin gear juicers work best for handling the skins. For most people, juicing just the kiwi flesh and discarding the peel produces a more drinkable and enjoyable juice.