Kiwis are a nutritious fruit that are both tasty and unique looking. While the inside green flesh is the most recognizable part of the kiwi that people eat, the fuzzy brown skin can also be eaten if prepared properly.
Nutritional Benefits of Eating Kiwi Skin
Kiwi skin contains high amounts of fiber, flavonoids, and nutrients compared to the flesh. Eating the skin can provide the following nutritional benefits:
- High in Fiber – The skin contains 3 times more fiber than the flesh. Fiber aids digestion.
- Vitamin C – The skin contains more vitamin C than an orange. Vitamin C boosts immunity.
- Vitamin E – The skin has antioxidants that can help fight disease and inflammation.
- Folate – The skin contains folate which helps make DNA and produce blood cells.
- Antioxidants – The skin contains flavonoids and polyphenols that neutralize free radicals.
- Electrolytes – The skin provides minerals like potassium, calcium, and magnesium.
By eating the skin in addition to the flesh, you can significantly boost the nutritional value of the kiwi.
Nutrient Differences Between Kiwi Flesh and Skin
Here is a comparison of the main nutrients found in kiwi flesh versus skin:
| Nutrient | Kiwi Flesh | Kiwi Skin |
|---|---|---|
| Fiber | 2 grams | 6 grams |
| Vitamin C | 85 mg | 90 mg |
| Vitamin E | 1 mg | 2 mg |
| Folate | 25 mcg | 30 mcg |
| Potassium | 300 mg | 400 mg |
As you can see, the kiwi skin contains significantly more fiber, vitamin E, folate, and potassium compared to the inner fruit flesh. The skin and flesh contain comparable amounts of vitamin C.
Tips for Preparing and Eating Kiwi Skin
If you want to eat kiwi skin, keep these preparation tips in mind:
- Wash thoroughly – Always wash the skin well to remove dirt, chemicals, and bacteria.
- Peel carefully – Use a vegetable peeler or knife to remove the outer fuzzy green layer.
- Slice thinly – Cut the remaining skin into very thin slices to make it easier to chew and digest.
- Blend into smoothies – Add kiwi skin pieces into smoothies and blends.
- Juice it – Put kiwi skin through a juicer by itself or with other fruits.
- Dehydrate into chips – Dehydrate sliced skins at low heat into sweet kiwi chips.
The skin should be consumed right away after peeling or preparation to retain the nutrients. Avoid cooking the skin to prevent nutrient loss.
Potential Concerns with Eating Kiwi Skin
While kiwi skin is edible, there are some potential issues to be aware of:
- Pesticides – Kiwi skin may contain higher amounts of pesticides compared to the flesh. Be sure to wash thoroughly or buy organic.
- Texture – The skin contains small hairs that can cause throat irritation or allergic reactions for sensitive individuals.
- Allergies – Those allergic to latex may also react to kiwi skin due to cross-reactive allergies.
- Digestion – Some may have difficulty digesting the tough skin, leading to intestinal discomfort.
If you have any reactions, discontinue eating the skin. Introduce it slowly in small amounts first to check for tolerability.
Comparison of Pesticides in Kiwi Skin vs. Flesh
Studies have detected higher levels of pesticide residues in the skin versus the inner flesh of kiwis. Here is a table comparing the pesticide levels:
| Pesticide | Kiwi Flesh | Kiwi Skin |
|---|---|---|
| Thiabendazole | 14 ppb | 110 ppb |
| Imazalil | 22 ppb | 39 ppb |
| Orthophenylphenol | 0.4 ppb | 7 ppb |
Thiabendazole, a fungicide, was found in concentrations 8 times higher in the skin. The other two pesticides were also substantially higher in the skin.
Conclusion
Kiwi skin is packed with fiber, vitamin C, vitamin E, folate, and potassium. Eating the skin can provide additional nutritional benefits beyond just the green inner flesh.
However, it’s important to wash the skin thoroughly, remove the outer fuzzy layer, and slice thinly to make it easier to chew and digest. Those with latex allergies or sensitive digestion should check for tolerability by slowly introducing small amounts.
While pesticide levels are higher in the skin, you can minimize exposure by washing thoroughly or choosing organic kiwis. Given the many nutrients and antioxidants, kiwi skin is generally safe to eat for most people when prepared properly.
