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Enjoy the Benefits of Eating Kiwi Skins – Including Easy Recipes!

The skins of Kiwi fruits are edible and packed with nutrients.

Kiwi is a tropical fruit that is beloved by many for its sweet and tart flavor.[0] While it may not look as inviting from the outside, kiwi skin is packed with nutrients and perfectly safe and healthy to eat. Eating a whole SunGold kiwi including the skin provides 50 percent more fiber, 32 percent more vitamin E, and 34 percent more folate (aka vitamin B9) than if the skin were removed. Here’s why you should eat kiwi skin and how to do it.

The Advantages of Kiwi[0]

Kiwis are packed with immune-boosting vitamins C and E, and they are filled with fiber for healthy digestion.[0] Vitamin C is especially high in gold kiwis, with 161 milligrams, compared to 85–150 milligrams in green kiwis.[1] Kiwifruit is also a prebiotic food, which helps the body digest various types of proteins and encourages the growth of healthy bacteria.[0] It is also rich in actinidin, an enzyme that helps the body digest various types of proteins. Additionally, kiwis have vitamin K to support normal blood clotting, as well as serotonin that may promote better sleep.[0]

Tips For Eating Kiwis With The Skin On

Kiwis are easy to prepare and add to recipes. Some ideas include stirring diced kiwi into your favorite muffin or sweet bread recipe, or mixing diced kiwi into a bright salsa recipe. Kiwi can also be enjoyed with a spoon or tossed in a festive fruit salad.

Bonus: Eat Kiwis With The Skin On For Even More Nutrients

Eating a whole kiwi with the skin on increases its fiber content by a whopping 50% more than if you eat it without its skin. A skin-on green kiwi contains 3.5 grams of fiber, while the skin-on gold variety has an approximate 3 grams.[1] So, if you’re looking to get the most out of your kiwi, don’t be afraid to keep the skin on.

Tasty Dishes Made With

There are many ways to enjoy kiwis with the skin on.[0] Try adding diced kiwis to your favorite muffin or sweet bread recipe, or stir them into a salsa recipe for a burst of flavor.

0. “7 Super Benefits of Kiwis, One of the Healthiest Foods You Can Eat Every Day” AOL, 17 Feb. 2023,

1. “Surprise! Kiwi Skin Is Edible — and Really Good for You” Health Essentials, 17 Feb. 2023,

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