Is the Fur on a Kiwi Good for You?

December 13, 2025 •

3 min read

According to nutrition experts, eating the skin of a kiwi can increase its fiber content by as much as 50%. This is great news for anyone wondering if the fur on a kiwi is good for you, as the answer is a resounding yes, though the texture can be off-putting to some.

Quick Summary

Kiwi skin is edible and nutritious, offering higher concentrations of fiber, vitamin E, and antioxidants than the fruit's flesh. While the fuzzy texture may be unusual, varieties like golden kiwi have smoother skin. It's safe for most people, but allergies and sensitivities should be considered.

Key Points

Nutrient-Dense Skin: Kiwi skin is edible and contains a higher concentration of fiber, vitamin E, and antioxidants compared to the fruit's flesh.
Enhanced Digestive Health: Eating the skin significantly boosts fiber intake, which supports digestion, promotes regularity, and acts as a prebiotic for gut health.
Increased Antioxidant Intake: The skin is richer in powerful antioxidants, including vitamins C and E and polyphenols, that protect against cellular damage from free radicals.
Smooth-Skinned Alternatives: If the fuzzy texture of green kiwis is unappealing, golden kiwis have smoother, less hairy skin, making them easier to eat whole.
Considerations and Preparation: Wash the fruit thoroughly before eating. People with kidney stones, certain allergies, or sensitive mouths should exercise caution due to oxalates and potential irritation.
Versatile Consumption: For those who dislike the texture, blending a whole, washed kiwi into a smoothie is an excellent way to reap the benefits without noticing the skin.

The Nutritional Powerhouse Hiding in Kiwi Skin

For decades, many people have tossed the skin of a kiwi, missing out on a concentrated source of nutrients. The fuzzy exterior, while often unappealing, is not only edible but also incredibly healthy. By consuming the entire fruit, you can significantly increase your intake of essential vitamins, fiber, and powerful antioxidants. The potential health benefits range from improved digestion to enhanced immune function.

Increased Fiber for Digestive Health

The most notable benefit of eating kiwi with the skin on is the substantial boost in fiber. Fiber is crucial for digestive health, helping to regulate bowel movements and prevent constipation. It also acts as a prebiotic, feeding the beneficial bacteria in your gut. The skin of a green kiwi contains about 50% more fiber than the flesh alone, making it a simple way to increase your daily intake. This extra fiber can also help you feel fuller for longer, which can be beneficial for weight management.

More Antioxidants for Cellular Protection

Another key advantage is the increased antioxidant concentration. The skin contains a higher level of antioxidants, including vitamins C and E, than the fruit's flesh. These compounds combat free radicals, which are unstable molecules that cause cellular damage and contribute to chronic diseases and aging.

Vitamin E: A fat-soluble antioxidant, vitamin E primarily works within cell membranes to fight free radicals. Eating the skin of a gold kiwi can increase its vitamin E content by 32%.
Vitamin C: A water-soluble antioxidant, vitamin C fights oxidative damage in the bloodstream. While the flesh is already rich in vitamin C, eating the skin provides an extra boost.
Polyphenols: These phytonutrients found in the skin have immune-boosting and anti-inflammatory effects. Up to 30% of the total polyphenols in a SunGold kiwi are located in the skin.

Different Kiwi Varieties, Different Textures

For those put off by the fuzzy texture of the common green kiwi (Actinidia deliciosa), there are other options. Golden or yellow kiwis (Actinidia chinensis) have a smoother, less hairy skin, making them a more palatable choice for eating whole. Hardy kiwis, which are smaller and have a smooth, thin skin, are another alternative.

Comparison of Kiwi Varieties for Whole-Fruit Consumption


Feature	Green Kiwi (Fuzzy)	Golden Kiwi (Smooth)	Hardy Kiwi (Smooth)
Skin Texture	Fuzzy, coarse	Smooth, hairless	Thin, smooth
Flavor	Sweet-tart	Sweeter, more tropical	Very sweet
Fiber Content (Skin-on)	Very high, ~50% more	High, ~50% more	High
Vitamin E (Skin-on)	Moderate increase	Significant increase (~32%)	Significant increase
Palatability	Depends on personal preference	Highly palatable	Highly palatable

Potential Concerns and Preparation Tips

While most people can safely enjoy kiwi skin, some should exercise caution. Individuals with a history of kidney stones should avoid consuming kiwi skin, as it contains high levels of oxalates, which can increase the risk of stone formation. Additionally, the microscopic calcium oxalate crystals (raphides) in the skin can cause a tingling or stinging sensation in sensitive mouths, though this is less common with ripe fruit. Those with a latex or Oral Allergy Syndrome (OAS) should also be mindful, as kiwi contains similar proteins to certain allergens.

To prepare kiwi for eating with the skin on, proper washing is essential. Rinse the fruit thoroughly under cool water and use a vegetable brush or clean towel to scrub away the fuzz and remove any lingering debris. For a smoother experience, particularly with fuzzy varieties, you can blend the entire fruit into a smoothie.

Conclusion: Maximize Your Kiwi's Nutrition

Eating the skin of a kiwi is not only safe but also a simple way to maximize the fruit's nutritional value. With a significantly higher concentration of fiber, antioxidants like vitamins C and E, and folate, the skin is a powerhouse of health benefits. Whether you choose a fuzzy green kiwi, a smoother golden variety, or the conveniently small hardy kiwi, enjoying the entire fruit is a smart dietary choice. Just be sure to wash it well and consider your own sensitivities before biting in.

For more information on the wide-ranging health benefits of kiwifruit, you can read more here: The nutritional and health attributes of Kiwifruit: A Review.

Frequently Asked Questions

Yes, kiwi skin is perfectly safe to eat for most people. However, some individuals may have sensitivities or allergies, and it should always be washed thoroughly before consuming.

Eating kiwi skin significantly increases the fruit's fiber, vitamin E, and antioxidant content. This can improve digestion, enhance immune function, and protect against cellular damage.

No. While the common green kiwi has fuzzy skin, varieties like the golden kiwi and hardy kiwi have smooth, hairless skins that many find more palatable for eating whole.

Kiwi skin and flesh contain tiny, naturally occurring calcium oxalate crystals called raphides. For some people, these can cause a mild, temporary tingling or stinging in the mouth, especially in unripe fruit.

Yes, blending a whole, washed kiwi into a smoothie is a great way to consume the skin and its nutrients without having to deal with the texture.

People with a history of kidney stones should avoid kiwi skin due to its high oxalate content. Individuals with oral allergies or sensitivities, or a latex allergy, should also be cautious.

Wash the kiwi under cool water, using a vegetable brush or clean towel to scrub off any dirt, debris, or excess fuzz.