What parts of the kiwi are edible?

November 29, 2025 •

3 min read

According to research from Zespri, the world's largest kiwifruit marketer, you can eat the skin, flesh, seeds, and even the core of a kiwi. While many people are used to scooping out the sweet, tangy flesh, the entire fruit is edible and provides different nutritional benefits depending on the part.

Quick Summary

The kiwi fruit is completely edible, from its nutrient-dense skin to its tiny seeds and soft core. The skin and flesh offer distinct health advantages and can be prepared in different ways to suit your preference.

Key Points

Entire Fruit is Edible: The skin, flesh, seeds, and core of the kiwi are all safe to eat.
Nutrient-Rich Skin: The kiwi's skin contains higher concentrations of fiber, antioxidants, and vitamins E and folate than the flesh.
Golden Kiwi is Smoother: If you dislike the fuzzy texture of green kiwi skin, the smoother, hairless skin of the golden kiwi is an excellent alternative.
Seeds are Healthy: The small, black seeds are edible and provide minor amounts of omega-3s, protein, and fiber.
Prepare Appropriately: Always wash the fruit thoroughly before eating, especially if consuming the skin.

The Surprising Truth About Edible Kiwi Parts

For many, the idea of eating a kiwi's fuzzy brown skin is unappealing, leading to the assumption that only the green or gold flesh is edible. However, nearly every component of the kiwifruit is perfectly safe to consume and packs a variety of nutritional punches. The key to enjoying the whole fruit often comes down to preparation and personal taste preference.

The Skin: A Nutritional Powerhouse

Though often discarded, the skin of a kiwi is not only edible but also incredibly nutrient-dense. It contains a higher concentration of certain vitamins and antioxidants than the flesh alone.

Key nutritional benefits of eating kiwi skin:

Higher Fiber: Eating the skin can increase the fruit's fiber content by up to 50%. This aids digestion, promotes fullness, and is linked to lower risks of heart disease and diabetes.
More Antioxidants: The skin contains three times more antioxidants than the flesh, helping to fight cell-damaging free radicals.
Boosts Folate and Vitamin E: For golden kiwis, the skin significantly boosts folate and vitamin E intake.

While the skin is healthy, some people find the texture of the fuzzy varieties unpleasant. You can reduce the fuzz by scrubbing the fruit under cool water with a vegetable brush or towel. For those with sensitive mouths, the calcium oxalate crystals (raphides) in the skin can cause a stinging sensation. People with a history of kidney stones should also be cautious, as the skin contains a higher concentration of oxalates.

The Seeds and Core: Small but Mighty

The tiny, black seeds scattered throughout the kiwi's flesh are completely edible. These seeds pass through the digestive system mostly intact, which can aid in digestion. They contain small amounts of beneficial nutrients, including omega-3 fatty acids, protein, and antioxidants. Similarly, the white core in the center of the kiwi is also edible and safe to consume.

Comparing Green and Gold Kiwi Varieties

The choice between green and gold kiwis can significantly impact the eating experience, especially if you plan to eat the skin.


Feature	Green Kiwi (e.g., Hayward)	Gold Kiwi (e.g., SunGold)
Skin Texture	Fuzzy and fibrous	Smooth and hairless
Skin Edibility	Edible, but texture is often off-putting	Edible and often more palatable
Flavor Profile	Tart, tangy, and refreshing	Sweeter and more tropical
Primary Nutrient in Flesh	High in fiber	High in Vitamin C
Actinidin Content	Higher concentration	Lower concentration
Overall Benefit	Robust digestion and nutrient profile	Easier to eat skin-on, milder flavor

How to Prepare and Enjoy the Whole Kiwi

For those ready to embrace the entire fruit, there are several easy preparation methods.

Eat it like an apple: After thoroughly washing and scrubbing the fruit, bite directly into it. This is a convenient, on-the-go snack.
Slice it up: Wash the kiwi and simply slice it into rounds or wedges without peeling. The skin will add a slightly earthy texture to each piece.
Blend into smoothies: To get all the nutritional benefits without the texture, blend a whole, washed kiwi into a smoothie. The skin and seeds will be completely broken down.

Conclusion

From its fuzzy or smooth exterior to its soft core and tiny seeds, the entire kiwi fruit is edible and offers a nutritional boost you might be missing out on. While the skin adds a significant amount of fiber, vitamins, and antioxidants, individual preferences for taste and texture will ultimately determine if eating the whole fruit is right for you. Regardless of whether you peel it or not, a thoroughly washed kiwi is a healthy and delicious addition to any diet.

Note: Individuals with kiwi allergies or those prone to kidney stones should consult a healthcare professional before consuming the skin.

Frequently Asked Questions

Yes, kiwi skin is very healthy. It is rich in fiber, antioxidants, and nutrients like folate and vitamin E, containing more of these than the fruit's flesh alone.

Yes, the white, fleshy core in the center of a kiwi is completely edible and poses no health risk.

While safe for most, people with a history of kidney stones should avoid eating kiwi skin due to its high oxalate content. It can also cause mouth irritation for some individuals.

Yes, you should always wash a kiwi thoroughly, even if it's organic, to remove any dirt, pesticides, or surface debris before eating the skin.

For those new to eating the skin, blending the whole, washed kiwi into a smoothie is a great option. You can also simply slice the washed fruit into rounds and enjoy.

Yes, golden kiwis have smoother, less fuzzy skin and a sweeter flavor, making them a more palatable option for many who want to eat the skin.

The little black specks are the kiwi's seeds. They are soft, edible, and generally pass through the digestive system unnoticed, providing a small amount of nutrients.

The stinging sensation can be caused by naturally occurring calcium oxalate crystals (raphides) found in kiwi, especially the skin. This effect is more common in underripe fruit and for people with sensitive mouths.