Can I blend the skin of a kiwi for extra nutrients?

December 11, 2025 •

5 min read

Up to 50% of the fiber in a kiwi can be found in its skin, a part many people typically discard. This often-overlooked skin is perfectly edible and blending it into a smoothie is a simple, effective way to access these significant nutritional benefits, boosting your intake of vitamins and fiber.

Quick Summary

Blending the skin of a kiwi is safe and significantly increases its nutritional content, especially fiber and antioxidants. Thorough washing is essential before preparation. Some individuals with sensitivities might experience mild oral irritation or temporary digestive issues from the high fiber content.

Key Points

Boosted Nutrition: Blending kiwi skin significantly increases the fiber, antioxidant, and vitamin E content of your smoothie.
Easy Preparation: The key is thorough washing; scrub off the fuzz on green kiwis or simply rinse the smooth skin of gold kiwis.
Smooth Consistency: Use a high-powered blender to fully integrate the skin, making its texture unnoticeable.
Oral Sensitivity: Be aware that calcium oxalate crystals in the skin can cause a mild tingling sensation for some, though ripe kiwis are less likely to cause this.
Allergy Alert: Individuals with oral allergies, latex allergies, or a history of kidney stones should consult a doctor before consuming kiwi skin.
Digestive Adjustment: The sudden increase in fiber may cause minor bloating initially; start slowly and drink plenty of fluids.
Reduced Waste: Using the entire fruit by blending the skin is an excellent way to reduce food waste and maximize nutritional value.

The Surprising Nutritional Boost from Kiwi Skin

Many people instinctively peel a kiwi, discarding its fuzzy exterior. However, this outer layer is a nutritional goldmine. By choosing to blend the whole fruit, including the skin, you can dramatically increase the health benefits of your smoothie. The skin is especially rich in dietary fiber, with some studies showing that it can increase the total fiber content by up to 50% compared to the flesh alone. This additional fiber is essential for good digestive health and for promoting a feeling of fullness, which can be beneficial for weight management.

Beyond fiber, kiwi skin is packed with other vital nutrients. It contains a higher concentration of antioxidants, particularly Vitamin E, which protects your cells from damage. The skin also holds a significant amount of folate, a crucial nutrient for cell growth and metabolism. By consuming the entire fruit, you receive a more complete nutritional profile, contributing to improved immunity and overall wellness.

How to Properly Prepare Kiwi Skin for Blending

To ensure your blended kiwi is both delicious and safe, proper preparation is key. The steps are simple and quick, making it an easy addition to your daily routine.

Washing the Fruit

First and foremost, it is crucial to thoroughly wash the kiwi. While kiwis generally have low pesticide residues, they can pick up contaminants during processing and transport.

Wash the kiwis under cool, running water.
Use your hands or a soft vegetable brush to gently scrub the surface, focusing on removing any dirt or debris.
For the fuzzy green varieties, a gentle scrub will also help reduce the hairiness, improving the texture of your final blend.
Pat the kiwis dry with a clean towel before proceeding.

Choosing the Right Kiwi

The type of kiwi you choose can impact your experience, especially regarding texture. Green kiwis have a fuzzy skin, while newer varieties like Zespri™ SunGold™ have smooth, fuzz-free skin. For those new to blending kiwi skin, starting with the smooth-skinned varieties might be preferable. For the fuzzy kind, a powerful blender will break down the texture so effectively that it becomes unnoticeable in the smoothie.

The Blending Process

Once washed, simply trim the ends off the kiwi. Cut the fruit into smaller chunks if necessary to help your blender along, but there's no need for meticulous chopping. Add the entire, skin-on fruit to your blender along with your other ingredients. A high-speed blender is best for ensuring a completely smooth consistency. Blending until no skin particles are visible will produce a more palatable result.

Potential Considerations Before Blending Kiwi Skin

While beneficial for most, consuming kiwi skin may not be for everyone. Certain health conditions or sensitivities warrant caution.

Potential Oral Irritation

Kiwi skin contains tiny, naturally occurring calcium oxalate crystals, known as raphides. For some individuals, these can cause a mild tingling or stinging sensation in the mouth. This is more common with underripe fruit, as the softer flesh of ripe kiwis can trap some of the crystals. If you experience this, you can try using a riper kiwi or start with a small amount.

Allergic Reactions

Kiwi contains an enzyme called actinidin, which is a common allergen. People with Oral Allergy Syndrome (OAS) or a latex allergy may have a cross-reactive sensitivity to kiwi, causing itching, tingling, or swelling in the mouth or throat. If you have any known allergies, consult a healthcare provider before trying kiwi skin.

Kidney Stone Concerns

Individuals with a history of calcium oxalate kidney stones may be advised to limit their intake of high-oxalate foods. Since the skin is higher in oxalates than the flesh, those predisposed to kidney stones should exercise caution.

Digestive Adjustment

The sudden increase in dietary fiber from blending whole kiwis can cause temporary digestive upset, such as bloating or gas, as your body adjusts. To mitigate this, start by adding just one skin-on kiwi to your blend and gradually increase your intake over time, while also ensuring you drink plenty of fluids.

Blending Kiwi Skin: Benefits vs. Considerations


Feature	Blending with Skin	Peeling Before Blending
Nutrient Boost	Significantly higher fiber, Vitamin E, and folate content.	Lower fiber and antioxidant content compared to blending the whole fruit.
Texture	Can introduce a slightly fuzzy or earthy texture if not blended sufficiently, but a high-powered blender eliminates this.	Smoother, more consistent texture as the fibrous skin is removed.
Allergies	Higher concentration of allergens like actinidin and oxalates in the skin, increasing risk for sensitive individuals.	Reduced exposure to skin-specific allergens and oxalates, though some remain in the flesh.
Digestive Impact	Increased fiber can cause initial bloating for some, but also promotes regularity.	Less fiber per serving, so less risk of initial digestive discomfort.

Delicious Smoothie Ideas with Kiwi Skin

Tropical Green Smoothie: Blend one washed, skin-on green kiwi, half a ripe banana (can be frozen), a handful of spinach, and half a cup of coconut water for a hydrating and nutrient-rich start to your day.
Sunshine Antioxidant Blast: Combine a washed, skin-on gold kiwi, a cup of frozen mango chunks, a splash of orange juice, and a tablespoon of flax seeds for a vibrant, vitamin-packed beverage.
Berry Kiwi Boost: Mix one skin-on kiwi (green or gold), half a cup of mixed berries (frozen works well), a scoop of Greek yogurt, and some almond milk for a creamy, antioxidant-rich smoothie.

Conclusion

Blending kiwi skin is an easy and effective way to significantly boost the nutritional value of your smoothies, particularly increasing your intake of dietary fiber, Vitamin E, and folate. For most people, consuming the skin is perfectly safe, especially when using a high-powered blender to achieve a smooth texture and after giving the fruit a thorough wash. However, individuals with oral sensitivities, specific allergies, or a history of kidney stones should proceed with caution or consult a healthcare professional. By understanding the benefits and potential considerations, you can confidently decide if blending the skin of a kiwi is the right choice for you and your health goals. Incorporating this simple change can be a great step toward reducing food waste while maximizing your fruit's nutritional potential. Learn more about recommended daily fiber intake.

Frequently Asked Questions

Yes, blending and eating kiwi skin is completely safe for most people. The skin is edible and contains a high concentration of beneficial nutrients like fiber, Vitamin E, and folate.

Blending kiwi skin boosts your intake of fiber by up to 50%, aids digestion, and provides more antioxidants like Vitamin E. It can also support immune function and may even help improve gut health.

Yes, using a high-speed blender can effectively break down the fibrous skin of green kiwis, making the fuzzy texture unnoticeable in a smoothie. For a smoother experience, you can also use fuzz-free gold kiwis.

A tingling or burning sensation can be caused by calcium oxalate crystals (raphides) in the kiwi skin. This is more likely with underripe fruit. Using a very ripe kiwi or starting with a small amount can help, but if it persists, you may want to avoid the skin.

Wash the fruit thoroughly under cool, running water. Use a soft vegetable brush or your hands to gently scrub the skin to remove any dirt or residue.

People with known kiwi allergies, Oral Allergy Syndrome, or latex allergy should exercise caution. Individuals prone to kidney stones should also be careful, as the skin has a higher concentration of oxalates. Always consult a healthcare professional if you have concerns.

While kiwi skin is edible, introducing high-fiber foods slowly is recommended, especially for children, to avoid digestive discomfort. Ensure the fruit is washed well and use a powerful blender for a smooth texture. Consult a pediatrician for specific dietary advice.