What happens when you eat the skin of kiwi?

Kiwis are a delicious and nutritious fruit that are known for their fuzzy brown exterior and bright green flesh. They are packed with essential vitamins and minerals like vitamin C, vitamin E, and fiber. But did you know that the skin of kiwis is also edible? In fact, eating the skin of a kiwi can provide even more health benefits than just eating the flesh alone. In this blog post, we will explore what happens when you eat the skin of a kiwi.

Nutritional Benefits of Kiwi Skin

Many people are hesitant to eat the skin of a kiwi because of its fuzzy texture. However, by peeling off the skin, you are actually missing out on some key nutritional benefits. According to a study published in the Journal of Agricultural and Food Chemistry, eating the skin of a kiwi can increase its fiber content by 50%, boost folate by 32%, and raise vitamin E concentration by 34%, compared to eating only the flesh.

Fiber is an important nutrient that helps regulate digestion, lower cholesterol levels, and keep you feeling full and satisfied after meals. Folate is essential for healthy fetal development during pregnancy and can also help prevent anemia and reduce the risk of certain cancers. Finally, vitamin E is a powerful antioxidant that can protect against cellular damage and lower the risk of chronic diseases like Alzheimer’s and heart disease.

How to Eat Kiwi Skin

While the skin of a kiwi may seem tough and unappetizing, there are several ways to make it more palatable. One way is to simply wash the kiwi and slice it into small pieces, skin included. You can also cut the kiwi in half and scoop out the flesh with a spoon, leaving the skin intact. Another option is to freeze the kiwi before eating it. This can help soften the skin and make it easier to chew and digest.

If you still find the texture of kiwi skin unappealing, you can try blending it into a smoothie or juice. This will help break down the skin and make it easier to consume. Alternatively, you can use kiwis with the skin on in recipes like fruit salads or stir-fries.


While eating kiwi skin can provide many health benefits, it’s important to note that some people may be allergic to it. Kiwi allergy is fairly uncommon but can cause symptoms like itching, swelling, and difficulty breathing in some individuals. If you’re unsure whether or not you’re allergic to kiwi skin, it’s best to start with a small amount and monitor your reaction. If you experience any adverse symptoms, stop eating kiwis immediately and seek medical attention if necessary.


In conclusion, eating the skin of a kiwi can provide numerous health benefits like boosting fiber, folate, and vitamin E levels. There are several ways to make kiwi skin more palatable, including slicing it into small pieces, freezing it, or blending it into a smoothie. However, it’s important to note that some people may be allergic to kiwi skin and should exercise caution when consuming it. Adding kiwis with the skin on to your diet is an easy and delicious way to increase your nutrient intake and support overall health and wellness.


Is it safe to eat kiwi skin?

Yes, it is safe to eat kiwi skin! In fact, eating the skin of a kiwi is a great way to increase your intake of fiber and vitamin C. The skin of a kiwi contains more fiber than the flesh itself, and also has antioxidants that can help fight off free radicals in your body. Additionally, kiwi skin is a good source of vitamin E, which can help protect your skin from sun damage and reduce the signs of aging.

It’s important to note that not all kiwi skins are created equal. Some kiwi varieties have a very tough, fuzzy skin that can be difficult to eat. However, newer varieties like Zespri® SunGold™ Kiwifruit have a fuzz-free, smooth, hairless skin that is incredibly easy to eat. This variety is also sweeter and juicier than traditional green kiwis, making it a popular choice for snacking and cooking.

When it comes to preparing kiwi skin, it’s important to wash the fruit thoroughly before eating it. This is true of all fruits and vegetables, as it can help remove any dirt, bacteria, or pesticide residues that may be present on the skin. Once you’ve washed your kiwi, simply slice it up and eat it as you would any other fruit. For a more adventurous option, you can also blend the whole fruit (with the skin on) into a smoothie or juice.

Eating kiwi skin is not only safe but can also be a healthy addition to your diet. With the right variety and preparation, kiwi skin can be a tasty and nutritious way to enjoy this delicious fruit.

Does eating kiwi clear skin?

Kiwis are a nutrient-dense fruit known for their fuzzy texture and sweet, tangy taste. While most people are aware of their nutritional benefits, such as their high vitamin C content, fiber, and antioxidants, few know that they may have a positive impact on skin health.

Kiwis are rich in citric acid –– an essential nutrient for skin cell regeneration. The faster your skin is able to heal and produce new cells, the brighter your complexion tends to be. Additionally, it may help in collagen production which is an essential protein in the skin structure. Collagen production slows down as we age, leading to fine lines and wrinkles, which could be kept at bay by consuming foods that encourage collagen production.

Another way kiwi can help in clearing skin is by acting as a natural exfoliator. Kiwi contains an enzyme called actinidin that helps remove dead skin cells. Over time, dead skin cells can accumulate on the surface of our skin, leaving it dull and uneven. Actinidin breaks down the proteins that hold dead skin cells together, allowing them to slough off naturally, revealing a clearer, more evened out skin tone. This gives way to a brighter and more youthful complexion.

Moreover, kiwis are also an excellent source of antioxidants. Antioxidants work to neutralize free radicals –– molecules responsible for cellular damage and aging. By consuming enough antioxidants in our diet, we can prevent oxidative stress (an imbalance between free radicals and antioxidants in the body) and keep our skin looking youthful.

Kiwis are not a magic bullet for clear skin, but they do have several skin-clearing benefits. Their high content of nutrients like vitamin C, fiber, and antioxidants shows that it can help with collagen production, skin protection, and brighten skin complexion. By including kiwis in your diet, along with maintaining a well-balanced diet, drinking plenty of water, and sticking to a good skincare routine, you can enjoy clearer, brighter and glowing skin.

How much kiwi can you eat a day?

Kiwi is a popular fruit packed with vitamins and minerals which can help improve overall health and well-being. While kiwi has plenty of benefits, it is important to remember that it does contain naturally occurring sugar. This means that it is best to consume kiwi in moderation and not over-indulge on this fruit.

So, how much kiwi can you eat a day? According to nutrition experts, the recommended daily intake of kiwi is around 2-3 fruits which can weigh up to 140 grams. Consuming this amount of kiwi provides you with sufficient amounts of Vitamin C, fiber, and antioxidants, which are essential for maintaining a healthy diet.

It is important to note, however, that individuals with certain medical conditions such as diabetes or blood sugar imbalances should be cautious when consuming kiwi, and should consult with a medical professional about how much kiwi they should eat to avoid any adverse effects.

While kiwi is a delicious and healthy snack, it is best to consume it in moderation to enjoy its benefits while avoiding any negative impacts of consuming too much sugar. Sticking to the recommended daily intake will help you enjoy the benefits of this nutrient-dense fruit without excess sugar consumption.

Leave a Reply

Your email address will not be published. Required fields are marked *