Can I eat the skin of a Zespri kiwi?

According to Zespri, the world's largest kiwifruit marketer, yes, you can eat the skin of their kiwis. Far from being a mere protective layer, the skin on a Zespri kiwi is packed with fiber and nutrients, offering a significant health boost when consumed along with the vibrant flesh.

Quick Summary

The skin of Zespri kiwis is safe and nutritious to eat, offering more fiber, vitamin E, and folate than the flesh alone. Differences in texture exist between the fuzzy green and smooth SunGold varieties, but both are edible after a proper wash. Preparing kiwis with the skin on is simple and offers maximum nutritional benefit.

Key Points

• Edible and safe: Yes, the skin of a Zespri kiwi is completely safe to eat and packed with nutrients.

• Nutrient powerhouse: The skin contains higher concentrations of fiber, vitamin E, and folate than the flesh alone.

• Texture differences: Zespri SunGold kiwis have smooth, hairless skin, while Zespri Green has a fuzzy exterior that can be scrubbed.

• Simple preparation: A thorough wash is all that's required to prepare the fruit for consumption, skin and all.

• Maximize benefits: Enjoying the whole kiwi provides maximum convenience and nutritional value, either by eating it like an apple or blending it into a smoothie.

• Allergy alert: Those with sensitivities or oral allergies should consult a doctor, as some may experience minor mouth irritation.

Yes, You Can Eat the Skin of a Zespri Kiwi

For many, the idea of eating a kiwi’s fuzzy skin seems unappealing. However, both Zespri Green and Zespri SunGold kiwis are safe to eat, skin and all, provided they are washed thoroughly. Eating the entire fruit maximizes its nutritional punch, delivering higher concentrations of key vitamins, minerals, and antioxidants than consuming the flesh alone.

Comparing Zespri Green and SunGold Kiwi Skins

The decision to eat the skin often comes down to personal preference, largely influenced by the textural differences between Zespri's two main varieties. Zespri SunGold™ kiwis have a naturally smooth, hairless skin that is easy to bite into, much like an apple. In contrast, Zespri Green kiwis have a fuzzy, fibrous exterior that some people find less palatable. For those hesitant about the texture of green kiwi skin, a light scrub with a vegetable brush or rubbing it with a clean cloth can help remove some of the fuzz.

Nutritional Superpowers of Kiwi Skin

The benefits of eating kiwi skin are substantial. The skin contains a higher concentration of fiber and beneficial compounds compared to the fruit's interior.

• More Fiber: The skin can provide up to 50% more fiber than the flesh alone, supporting digestive health and regularity.
• Higher Folate and Vitamin E: A study on Zespri SunGold kiwis found that eating the skin increases your intake of folate by 34% and vitamin E by 32%.
• Powerful Antioxidants: The skin is also rich in polyphenols, which are antioxidants that help protect the body against daily environmental stressors.

These added nutrients contribute to a stronger immune system, better digestion, and improved overall health.

How to Prepare and Enjoy Kiwis with the Skin On

Before enjoying the whole fruit, a proper wash is essential to remove any dirt or residue.

1. Wash: Rinse the kiwi under cool, running water.
2. Scrub: For Zespri Green kiwis, gently scrub the skin with a soft brush or rub with a clean towel to reduce the fuzzy texture.
3. Pat Dry: Use a paper towel or clean cloth to dry the fruit.
4. Enjoy: Eat it like an apple, slice it into rounds for a salad, or blend it whole into a smoothie.

A Quick-View Comparison of Zespri Kiwi Skins

Feature	Zespri Green Kiwi Skin	Zespri SunGold™ Kiwi Skin
Texture	Fuzzy and fibrous	Smooth and hairless
Best For	Those seeking maximum fiber and a more robust texture; marinades due to enzyme content	Those new to eating kiwi skin, a convenient and easy snack
:---	:---	:---
Nutritional Edge	Contains more actinidin, a protein-digesting enzyme	Generally higher in vitamins C and E
Flavor Profile	Complements the green fruit's tangy-sweet flavor	Pairs with the golden fruit's sweeter, tropical taste

Potential Downsides and Considerations

While the skin is safe for most, there are a few things to keep in mind. Some individuals might experience a slight irritation in their mouth due to naturally occurring calcium oxalate crystals (raphides) present in the fruit, especially when eating the skin. Allergic reactions are rare but possible, particularly for those with a latex allergy, so it is best to consult a doctor if you have known sensitivities. For most, however, the nutritional rewards far outweigh these minor concerns.

Conclusion

Eating the skin of a Zespri kiwi is not only safe but also a highly effective way to increase your nutritional intake. The smooth skin of the SunGold variety offers an easy transition for first-timers, while the fuzzier Green skin provides an even greater fiber boost for the health-conscious. With minimal preparation, you can enjoy this convenient and nutrient-dense fruit in its entirety, making the most of all it has to offer. The next time you grab a kiwi, consider putting the peeler away and enjoying a more complete and beneficial snack.

The benefits of eating kiwi skin are substantial. For a deeper look at general kiwifruit benefits, check out this guide from BBC Good Food.

Maximizing nutritional benefits: Eating the skin of a Zespri kiwi dramatically increases your intake of fiber, vitamin E, and folate.

Different textures: The skin of Zespri SunGold kiwis is smooth and hairless, while Zespri Green has a fibrous, fuzzy skin.

Important preparation: Always wash the kiwi thoroughly before eating the skin to remove dirt and potential residue.

Easy snack: For a convenient, on-the-go option, you can simply wash the kiwi and bite into it like an apple.

Blender-friendly: For those sensitive to the texture, blending the whole, washed kiwi into a smoothie is an excellent way to get the nutrients from the skin.

Allergy considerations: A small number of individuals may experience mouth irritation from crystals in the skin or have an allergy, so consult a doctor if you have concerns.

Allergy considerations: A small number of individuals may experience mouth irritation from crystals in the skin or have an allergy, so consult a doctor if you have concerns.

Fiber for digestion: The skin is a major source of fiber, which is crucial for healthy digestion.

Frequently Asked Questions

Is the fuzzy skin on Zespri Green kiwis safe to eat?

Yes, the fuzzy skin on Zespri Green kiwis is completely safe to eat. Some people prefer to lightly scrub the fuzz off for a smoother texture, but it is not necessary for safety.

What is the best way to wash a kiwi before eating the skin?

To prepare a kiwi for eating with the skin on, rinse it thoroughly under cool, running water. For fuzzy green kiwis, you can gently rub the skin with a soft brush or towel to remove some of the hair.

Do you need to eat the skin to get all the health benefits of a kiwi?

While the kiwi's flesh is very nutritious on its own, eating the skin significantly increases the fruit's nutritional value. The skin contains about 50% more fiber and higher levels of antioxidants like Vitamin E and folate.

Does eating kiwi skin aid in digestion?

Yes, eating kiwi skin can greatly benefit digestion due to its high fiber content. The fiber helps promote a healthy gut and can assist with regularity.

Why do some people experience an itchy mouth when eating kiwi skin?

An itchy or tingling mouth sensation when eating kiwi, especially with the skin, can be caused by naturally occurring calcium oxalate crystals, or raphides. This is not an allergic reaction for most but can be unpleasant. Eating riper fruit often reduces this effect.

Is Zespri SunGold kiwi skin easier to eat than Green kiwi skin?

Yes, Zespri SunGold kiwis are bred to have a smooth, hairless skin, making them much easier and more pleasant to eat whole for those who dislike the fibrous texture of the Green variety.

Can I blend the whole kiwi, skin and all, into a smoothie?

Yes, blending a thoroughly washed, whole kiwi (with the ends trimmed) into a smoothie is an excellent way to incorporate the nutrient-rich skin without having to eat it whole.