Why Don't We Eat Kiwi Skin? The Truth About That Fuzzy Peel

Over 50% of people worldwide who consume kiwi fruit throw away the skin. While the vibrant green flesh is a beloved staple, the brown, fuzzy exterior often ends up in the bin, prompting the common question: why don't we eat kiwi skin? The truth is, it's not only edible but also more nutritious than you might think.

Quick Summary

This article explores the reasons people avoid kiwi skin, including textural issues and health considerations, while highlighting its significant nutritional value and benefits.

Key Points

• Nutritionally Beneficial: Kiwi skin is safe and packed with fiber, Vitamin E, and antioxidants.

• Texture is a Factor: The fuzzy, rough texture of green kiwi skin is the main reason many people avoid eating it.

• Allergy Concerns: Individuals with oral allergy syndrome or specific kiwi allergies should avoid eating the skin, as it can contain higher concentrations of allergens.

• Taste Difference: The skin adds an earthy and sometimes slightly tart flavor compared to the sweet, juicy flesh.

• Gold vs. Green Kiwi: Gold kiwifruit has a smoother, less hairy skin, which is often preferred for eating whole.

• Preparation is Key: Thoroughly washing the fruit is essential to remove dirt and pesticides before consumption.

Is Kiwi Skin Safe to Eat? The Nutritional Verdict

The simple answer is yes, kiwi skin is safe to eat for most people, and in fact, it's a nutritional powerhouse. The skin contains a higher concentration of fiber, antioxidants, and nutrients like Vitamin E and folate compared to the flesh alone. Many people are surprised to learn that eating the skin can increase the fruit's fiber content by up to 50%. However, perception and physical factors heavily influence our reluctance to consume it.

The Common Reasons We Avoid Kiwi Skin

Texture and Taste

The primary reason most people don't eat the skin of a green kiwi is the texture. The fine, hairy fuzz on the outside can be off-putting, leading many to assume it's inedible. Gold kiwifruit, or Zespri™ SunGold™, has a much thinner, smoother, and less hairy skin, making it more palatable for those who are sensitive to the texture. The taste of the skin itself is often described as earthy, similar to an apple peel, and can be slightly tart, which can also influence preference.

Potential for Oral Irritation

For some, consuming kiwi skin can cause a mild tingling or stinging sensation in the mouth. This is often due to the presence of raphides, which are naturally occurring, microscopic calcium oxalate crystals. These crystals can cause irritation by scraping the delicate linings of the mouth, especially when combined with the fruit's natural acidity. People with a history of sensitivity or oral allergy syndrome (OAS) may be more prone to this discomfort.

Allergies and Sensitivities

While uncommon, some individuals have a specific allergy to kiwifruit. The skin contains higher concentrations of allergens, such as the enzyme actinidin, which can trigger reactions in sensitive individuals. Symptoms can range from mild itching and tingling in the mouth to more severe systemic reactions. For people with known sensitivities to latex or OAS, consulting a healthcare professional is advisable before experimenting with the skin.

The Health Benefits of Consuming the Entire Kiwi

Ignoring the skin means missing out on a significant nutritional boost. The health benefits are numerous and impactful.

• Increased Fiber Intake: The skin is a phenomenal source of dietary fiber, crucial for promoting healthy digestion and maintaining regularity. This increased fiber can also contribute to a feeling of fullness, which is beneficial for weight management.
• Higher Antioxidant Levels: Studies show the skin contains a higher concentration of antioxidants, including Vitamin C and Vitamin E, which protect the body from oxidative damage. This strengthens the immune system and fights off free radicals.
• Boosted Vitamins and Minerals: Eating the skin of gold kiwifruit provides significantly more folate and Vitamin E to the diet than eating the flesh alone. These nutrients are vital for cellular health, immune function, and overall well-being.
• Improved Immune Function: The powerful combination of Vitamin C and antioxidants in both the flesh and the skin works to bolster the immune system.

Comparison: Kiwi Flesh vs. Whole Kiwi (with Skin)

Feature	Kiwi Flesh Only	Whole Kiwi (with Skin)
Dietary Fiber	Good source	Excellent source (up to 50% more)
Antioxidants	High in Vitamin C	Higher concentration of antioxidants overall
Vitamin E	Present	Significantly higher levels
Folate	Present	Significantly higher levels
Texture	Smooth and soft	Fuzzy (green kiwi) or smooth (gold kiwi)
Taste	Sweet and tart	Can be earthier and slightly more tart

How to Eat Kiwi Skin Safely and Enjoyably

If you're ready to embrace the benefits of eating the whole kiwi, there are a few simple steps to make the experience more pleasant. Always start by thoroughly washing the fruit to remove any dirt or pesticides. For those new to eating the skin, trying a gold kiwi variety with its smooth skin is a great way to begin.

Tips for Enjoying Kiwi Skin:

1. Rub the Fuzz Off: For green kiwis, gently rub the skin with a kitchen towel or a vegetable brush to remove some of the outer fuzz before washing.
2. Blend It Up: Adding the whole kiwi to a smoothie is a fantastic way to mask the texture while reaping all the nutritional benefits.
3. Slice and Eat: Simply slicing the whole, washed kiwi into rounds and eating it, skin and all, is a quick and easy method.

Conclusion: Peeling Back the Layers of the Kiwi Conundrum

While the reasons for avoiding kiwi skin—unappealing texture, mouth irritation, and potential allergies—are understandable, they don't apply to everyone. For most individuals, the practice of peeling a kiwi is based more on habit and perception than on genuine health concerns. By considering the significant nutritional advantages, from higher fiber to a richer antioxidant profile, many will find the benefits outweigh the initial hesitation. So the next time you reach for a kiwi, consider embracing the whole fruit. It's an easy way to boost your nutrient intake and challenge a long-held culinary assumption. Link: Zespri's official article on eating kiwi skin

Sources

1. https://www.bhg.com/can-you-eat-kiwi-skin-8640742
2. https://www.tasteofhome.com/article/stop-doing-this-thing-to-your-kiwis/
3. https://www.healthline.com/nutrition/eating-kiwi-skin
4. https://www.zespri.com/en-US/blogdetail/can-i-eat-the-skin-of-kiwifruit
5. https://www.medicinenet.com/can_you_eat_kiwi_skin/article.htm
6. https://www.phillymag.com/be-well-philly/2016/11/30/nutrition-kiwi-skin/
7. https://www.zespri.com/en-MY/blogdetail/can-i-eat-the-skin-of-kiwifruit
8. https://www.bbcgoodfood.com/health/health-benefits-kiwi-fruit
9. https://www.webmd.com/diet/health-benefits-kiwi
10. https://www.taste.com.au/articles/can-you-eat-kiwi-fruit-skin/lwzh99jf
11. https://www.health.com/can-you-eat-kiwi-skin-11758828
12. https://www.anaphylaxis.org.uk/fact-sheet/kiwifruit-allergy/

Frequently Asked Questions

Can you eat the skin of a kiwi?

Yes, you can eat the skin of a kiwi. It is perfectly edible and contains a higher concentration of fiber and nutrients compared to the flesh alone, but some people are put off by the texture.

What are the health benefits of eating kiwi skin?

Eating kiwi skin significantly boosts your intake of dietary fiber, antioxidants, Vitamin E, and folate. Studies show the skin has a higher concentration of these beneficial compounds.

Does kiwi skin have a bad taste?

Kiwi skin has an earthy flavor, similar to an apple peel, with a slightly tart aftertaste. The taste is more pronounced on green kiwis than on the smoother-skinned gold varieties.

Is kiwi skin hard to digest?

No, kiwi skin is not hard to digest. The high fiber content aids in digestion and can promote gut health, but the fuzzy texture and calcium oxalate crystals can irritate some people's mouths.

Can eating kiwi skin cause a tingling sensation?

Yes, for some people, eating kiwi skin can cause a mild tingling or stinging sensation. This is often due to naturally occurring calcium oxalate crystals (raphides) that can irritate the mouth's lining.

How do you prepare kiwi skin for eating?

To prepare kiwi skin for eating, thoroughly wash the fruit under running water. For green kiwis, you can gently rub off some of the fuzz with a kitchen towel. For a smoother texture, blend the whole fruit into a smoothie.

Which type of kiwi has a more pleasant skin for eating?

Gold kiwifruit (such as Zespri™ SunGold™) has a smoother, thinner, and less hairy skin than green kiwi, making it a more pleasant option for those who want to eat the skin.