When most people eat a kiwi, the peel goes straight into the trash. But what many don’t realize is that the peel contains fiber and other nutrients that can be part of a healthy diet.
While you don’t have to eat the peel to enjoy the benefits of kiwi, keeping it on—after washing the fruit well—can increase the amount of fiber you get from each serving.
Why the Peel Is Worth a Second Look
Kiwi peel contains:
- Dietary fiber
- Vitamin E
- Antioxidants
- Natural plant compounds
Fiber plays an important role in digestive health and can help you feel full for longer as part of a balanced diet.
Can You Eat It?
Yes! The peel of most kiwis is edible.
Before eating it:
- Wash the kiwi thoroughly under running water.
- Gently rub the skin to remove dirt and any fuzz.
- Slice and enjoy the whole fruit, peel included.
If the fuzzy texture isn’t your favorite, look for gold kiwis, which typically have a much smoother skin.
Easy Ways to Use Kiwi with the Peel
Try adding whole sliced kiwi to:
- Fruit salads
- Morning smoothies
- Yogurt bowls
- Oatmeal
- Cottage cheese
Blending the kiwi into a smoothie is one of the easiest ways to enjoy the peel without noticing its texture.
A Few Things to Keep in Mind
People with a kiwi allergy should avoid eating both the fruit and its peel.
If you’re eating the peel, choose ripe fruit and wash it carefully before consuming.
The Bottom Line
Kiwi peel is one of those parts of a fruit that often gets overlooked. While it’s perfectly fine to peel a kiwi if you prefer, keeping the skin on is an easy way to add a little extra fiber and nutrients to your diet.
Sometimes the healthiest choices aren’t about buying something new—they’re simply about making better use of what you already have.
