Is Kiwi Skin Good for You? Exploring Health Benefits and Risks

In the ever-evolving world of health and wellness, the pursuit of natural remedies and superfoods has become a steadfast trend. Among the numerous contenders vying for our attention, the humble kiwi fruit has captured the spotlight with its vibrant green flesh, delightful tang, and a host of purported health benefits. However, in this era of conflicting information, it’s only natural to approach such claims with a touch of skepticism.

As we delve into the realm of kiwi skin, we encounter a fascinating debate that has captured the curiosity of health enthusiasts and skeptics alike. Should we discard or devour this fuzzy exterior? Does it truly hold remarkable health benefits, or is it merely an intriguing myth? In this article, we aim to explore the potential advantages and risks associated with kiwi skin, providing you with a comprehensive understanding of this enigmatic fruit.

Amidst the sea of health-related concerns, people often wonder whether consuming the kiwi skin is safe and beneficial. Skeptics raise questions about its potential pesticide residue, while others ponder its nutritional value compared to the flesh. Additionally, there are concerns about adverse reactions and allergies that could be triggered by consuming the skin.

If you’re eager to uncover the truth and separate fact from fiction, we invite you to delve deeper into the world of kiwi skin and discover what science has to say.

Join us as we embark on a journey to unravel the mysteries surrounding kiwi skin. By the end, you’ll be equipped with the knowledge to make an informed decision about incorporating this unconventional part of the fruit into your diet. So, let’s set aside preconceived notions and embark on a quest for truth, exploring the health benefits and potential risks that lie beneath the fuzzy surface of the kiwi.

What is Kiwi Skin?

Is Kiwi Skin Good for You

Kiwi skin is the outer covering of the kiwifruit, which comes in both green and gold varieties. This fuzzy, brown layer protects the fruit’s delicious, nutrient-rich flesh and is often discarded. However, the skin itself has some potential health benefits and can be consumed as part of a balanced diet.

Kiwifruit, also known as Chinese gooseberry, originates from East Asia, specifically the regions of China, Korea, and Japan. The fruit was introduced to New Zealand in the early 20th century, where its cultivation became popular, and the name “kiwifruit” was coined. Today, both green kiwis and gold kiwis are widely available in grocery stores across the globe.

Market Forms

When purchasing kiwifruit, you may encounter both green and gold varieties. Green kiwis are the more common type, with a slightly tart and tangy taste. Gold kiwis, on the other hand, have a sweeter and more tropical flavor. Both types share a similar texture, with a thin, fuzzy skin and soft, juicy flesh packed with tiny, edible seeds.

In addition to whole fruits, you might find kiwi skin incorporated into other products. For example, some studies have researched using kiwi peel to extract beneficial compounds like flavonoids and anthocyanins, which could be used in food supplements or functional ingredients.


While it might seem unusual, kiwi skin can be consumed both raw and cooked. To enjoy it raw, simply wash the fruit thoroughly and slice it, then eat with the skin on – just like you would with an apple. The fuzzy texture of the skin becomes less noticeable when consumed along with the fruit’s flesh. If you prefer cooked kiwi, you can incorporate the skin into various recipes, such as smoothies or baking. 

The green kiwi is the most common variety, identifiable by its brown and fuzzy skin. Beneath the skin lies the bright green flesh, which contains numerous small black seeds. The skin of green kiwi may not be very palatable due to its fuzzy texture, but it is rich in antioxidants and dietary fiber, making it beneficial for your gut health.

Gold kiwi, on the other hand, has a smoother and thinner skin, making it more appealing for consumption. The yellow flesh of the gold kiwi is sweeter than the green variety and also contains a higher level of vitamin C. Just like the green kiwi, the gold kiwi skin offers essential nutrients, including antioxidants, vitamins, and minerals, which contribute to better overall health.

Nutrition Information

When it comes to kiwi skin, you might be surprised to learn that it is not only edible but also packed with nutrients. The skin offers additional fiber compared to the flesh alone, promoting digestive health and regularity.

Kiwi skin is an excellent source of vitamin C, an essential antioxidant for your immune system, and vitamin E, which supports skin health and plays a crucial role in preventing cell damage. The skin also contains folate, which is important for DNA synthesis and cell division, making it particularly beneficial for pregnant women.

The antioxidants found in kiwi skin are known to combat inflammation and reduce oxidative stress, which can help protect your body from chronic diseases such as cancer and heart disease. Additionally, kiwi skin is rich in nutrients like fiber and vitamins, making it a nutrient-dense option.

In terms of calorie content, kiwi skin does not significantly contribute to your daily calorie intake, as the majority of calories are found in the fruit flesh. The carbohydrate content in kiwi skin is also low, making it a suitable option for those watching their carb intake.

To sum up the nutritional facts, eating kiwi skin can provide you with additional fiber, vitamins, and antioxidants that can benefit your overall health. So next time you enjoy a kiwifruit, consider munching on the skin as well for an extra boost of nutrients.

Health Benefits

Rich in antioxidants

When it comes to the health benefits of kiwi skin, there are several advantages that you might find appealing. For instance, since kiwi skin is rich in antioxidants, it can help protect your body from free radicals and harmful oxidative stress, which may contribute to the development of various diseases and aging-related issues.

Provides dietary fiber

In addition to antioxidants, the skin of a kiwi offers a significant source of dietary fiber, which can aid in digestion and overall gut health. By incorporating more fiber into your diet, you may encourage regular bowel movements, prevent constipation, and maintain a healthy balance of bacteria in your digestive tract.

Supports immune function

Furthermore, the consumption of kiwi skin can potentially support your immune system. This is partly due to the abundant presence of vitamin C, which is known for its role in immune function and maintaining skin health by promoting collagen production. A stronger immune system can help protect your body from various infections and illnesses, making kiwi skin a worthwhile addition to your diet.

Supports cardiovascular health

Beyond contributing to immune health, kiwis are also known for their cardiovascular benefits. Including kiwi skin in your meals may help reduce your risk of heart disease by lowering blood pressure and cholesterol levels, thanks to the presence of various phytochemicals and nutrients.

Keep in mind that while these health benefits are noteworthy, not everyone may find the taste or texture of kiwi skin appealing. If you decide to give it a try, it is essential to wash the fruit thoroughly to remove any pesticides or contaminants before consuming the skin.

Pros and Cons


Starting with the pros, the skin of a kiwi fruit is packed with nutrients and fiber, just like the juicy flesh inside. It’s edible, and some people even enjoy the unique texture it adds to the fruit. Eating the skin can also save time, as there’s no need to peel it off before consuming the fruit.

In addition, kiwi skin contains phenolics and ascorbate, which contribute to its antioxidant potential, making it a potentially healthy addition to your diet. However, it’s essential to wash the fruit thoroughly to remove any pesticides or contaminants.


On the cons side, not everyone appreciates the somewhat strange mouthfeel produced by the tiny hairs on the kiwi skin. This could lead to discomfort when eating, especially if you’re not used to it. Another concern is that some individuals may experience an allergic reaction or skin irritation after eating kiwi skin. This is due to the presence of raphides, which are needle-like calcium oxalate crystals found in the fruit.

Furthermore, consuming kiwi skin may cause a tingling or stinging sensation in the mouth for some people. This reaction varies across individuals and could be mild or more intense, depending on your sensitivity.

Related Studies

In recent years, researchers have conducted studies to analyze the nutritional benefits of kiwi skin. According to one study, kiwi skin has significant nutritional value, particularly in terms of potassium and fiber. The Californian Kiwifruit Commission even suggested that the skin of the kiwifruit may have additional benefits, though they noted that very few people might eat the skin of certain varieties, like the Hayward.

Another research studied the impact of thermosonication, a process that enhances the extraction of bioactive compounds, on kiwi peel. The findings showed that kiwi peel contains high amounts of health-beneficial compounds, including antioxidants that may help combat cancer and other diseases.

Furthermore, a study on ultrasound-assisted extraction of flavonoids from kiwi peel concluded that the peel extract contained significant levels of phenolic compounds and antioxidants. These compounds are known to exhibit various health benefits, such as fighting free radicals and potentially reducing cancer risk.

What Do Health Experts Say

Eating kiwi skin may provide you with numerous health benefits. For instance, it is an excellent source of vitamin C, which helps support your immune system and can reduce the appearance of signs of aging. To maximize your vitamin C intake from kiwis, consider eating the skin, as it contains significantly more vitamin C than the fruit’s flesh.

Moreover, kiwi skin offers a good amount of dietary fiber, including both soluble and insoluble fibers, that play a crucial role in maintaining healthy digestion. This can be especially beneficial if you suffer from constipation. Additionally, kiwi fruit contains the enzyme actinidin, which may aid digestion and help your body absorb nutrients.

Kiwi skin also contains a small amount of iron, known to be essential for the proper functioning of red blood cells. You may also find prebiotics and probiotics in kiwi skin that support a healthy gut microbiome, improving your overall digestive health.

However, if you have diabetes or are at risk of developing kidney stones, taking caution with kiwi skin consumption is advised. The skin contains oxalates, which can interfere with calcium absorption, potentially leading to calcium oxalate crystals forming in the kidneys. 

When consuming kiwi skin, it’s essential to clean it properly to remove any traces of pesticides. Using a vegetable brush to scrub the skin thoroughly under running water should suffice. While it is safe to consume kiwis with their skin, you can incorporate them into various dishes like fruit salads to add texture and nutrition.

Who Should Avoid Kiwifruit

While kiwifruit offers various health benefits, there are certain situations where you may want to be cautious or avoid consuming it altogether.

People with kiwi allergy

Firstly, if you have a known allergy to kiwifruit, it is crucial to avoid consuming the fruit altogether. Symptoms of kiwifruit allergy may include itching, rash, or even more severe reactions like difficulty breathing or anaphylaxis. In particular, some research suggests that children and adults can exhibit different patterns of reactivity to kiwifruit allergies, so it is important to be aware of your individual sensitivity.

People with kidney stones

People who have a history of kidney stones may also want to moderate their intake of kiwifruit. The fruit is high in oxalates, which can contribute to the formation of kidney stones. If you are prone to kidney stones, you should consult your healthcare professional for personalized advice on kiwifruit consumption.

If you are experiencing bloating or gas

Kiwifruit contains both soluble and insoluble fibers, which are beneficial for promoting regular bowel movements and preventing constipation. However, if you are experiencing bloating or gas, it might be wise to reduce your intake of kiwifruit as it could potentially exacerbate symptoms. The high fiber content in the fruit can cause these issues in some individuals.

To ensure a healthy balance, it is important to consume kiwifruit in moderation, along with a variety of other fruits and vegetables. By paying attention to your body’s reactions and consulting with a healthcare professional when necessary, you can make informed decisions about whether or not to include kiwifruit in your diet.

Natural Alternatives

While kiwi skin may pique your interest, it’s perfectly understandable if you prefer to explore alternatives. Not everyone enjoys the texture or flavor of the fuzzy exterior, or perhaps you have concerns about potential risks associated with consuming it. Fortunately, there are several alternatives to consider that can still provide you with the nutritional benefits of kiwi without involving the skin. Here are a few options:

  • Peeling: The most straightforward alternative is simply peeling the kiwi before consuming it. By removing the skin, you can enjoy the juicy, vibrant green flesh without any of the fuzziness.
  • Slicing: Another approach is to slice the kiwi into thin rounds or halves. This method allows you to savor the fruit while avoiding the skin altogether.
  • Blending: If you prefer a smoother texture, consider blending the kiwi into a delicious smoothie. By removing the skin and mixing it with other fruits or vegetables, you can create a refreshing beverage that retains the nutritional goodness of kiwi.
  • Drying: Kiwi can be dried to create a chewy, snackable treat. In this process, the skin is typically removed before dehydration, resulting in a concentrated fruit flavor with a pleasant texture.
  • Kiwi puree: For culinary adventures, you can transform the fruit into a flavorful puree by blending the flesh with a food processor. The puree can be used as a topping for desserts, added to sauces, or incorporated into various recipes.


Incorporating kiwi skin into your diet can be a beneficial choice due to its rich nutrient content.  Before eating kiwi skin, make sure you properly wash the fruit to remove any dirt or pesticides. When consumed correctly, the skin can provide an additional source of fiber, vitamins, and antioxidants, which are essential for maintaining good health.

While the texture of kiwi skin might not be for everyone, it’s worth giving it a try to see if it fits your taste preferences. In summary, eating kiwi skin can be a great way to enhance the nutritional benefits of this delicious fruit.

Frequently Asked Questions

What are the benefits of eating kiwi skin?

Eating kiwi skin provides additional nutrients compared to consuming the flesh alone. The skin is rich in fiber and antioxidants, which can help support your digestive and immune systems. Moreover, it may aid in managing constipation symptoms.

Are there any dangers to consuming kiwi skin?

While kiwi skin is generally safe to consume, some individuals may experience an allergic reaction to this fruit. Symptoms may include itching and swelling. It is important to be cautious if you have a known kiwi or latex allergy and carry out a skin test before consumption. 

Is kiwi skin suitable for human consumption?

Yes, kiwi skin is suitable for human consumption. It is edible and contains nutrients that can benefit your health. However, it is essential to thoroughly wash the kiwi to remove any dirt or pesticide residues before consuming the skin.

Can dogs eat kiwi skin safely?

While the occasional small piece of kiwi flesh may be safe for dogs, it is best to avoid giving them kiwi skin, as it could potentially cause digestive issues. Always consult with your veterinarian if you have any concerns about your dog’s diet.

How to include kiwi skin in a diet?

To include kiwi skin in your diet, you can simply eat the whole fruit after thoroughly washing it. You may also slice the kiwi and include it in a fruit salad, smoothie, or even use it as a topping for yogurt or oatmeal.

Can you eat gold kiwi skin?

Yes, you can eat gold kiwi skin. Golden kiwis have smoother, thinner skin compared to green kiwis, and it is easier to consume. Again, remember to wash the fruit thoroughly before consuming the skin to remove any dirt or pesticide residues.


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  • Marixie Manarang, MT, undergrad MD

    Marixie Manarang is licensed Medical Laboratory Scientist and an undergraduate of Doctor of Medicine (MD). For one year, she completed her internship training in a government hospital, primarily catering to retired veterans and their dependents. Through her preceptorships in medical school, she gained exposure to patients from various medical departments. Marixie’s passion for writing stems from her excellent medical background, being a mother, and a strong desire to assist the elderly and others in need. Education: Our Lady of Fatima University Doctor of Medicine (MD), Doctor of Medicine (2012-2015), Angeles University Foundation Doctor of Medicine (MD), Doctor of Medicine (2009-2011), Angeles University Foundation Bachelors, Medical Technology (2004-2009)






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