Quick Answer
Eating kiwi skin in moderation is generally considered safe and may even provide some health benefits. However, eating large amounts of kiwi skin or unwashed skin could cause stomach upset in some people due to the fuzzy texture, pesticides, or oxalates. Kiwi skin contains fiber, vitamins, antioxidants and is edible, though some people prefer to peel it before eating.
Is Kiwi Skin Toxic?
Kiwi skin is not inherently toxic or poisonous. In fact, the skin contains valuable nutrients and fiber. However, there are some potential concerns with eating kiwi skin:
- Fuzzy texture – The thin, hairy texture of kiwi skin may be unpleasant or hard to digest for some people if eaten in large quantities.
- Pesticide residues – Kiwis may contain pesticide residues if not washed properly, which are more concentrated in the skin.
- Oxalates – Kiwi skin contains oxalates, which may cause problems for people prone to kidney stones or gout if high amounts are eaten.
As long as the kiwi is washed and the skin is eaten in moderation, it is generally safe. Peeling the skin can help reduce fuzziness, pesticides, and oxalates for those concerned about them.
Nutrients in Kiwi Skin
Kiwi skin contains beneficial nutrients and plant compounds, including:
- Dietary fiber – Eating the skin triples the fiber content compared to peeled kiwi fruit.
- Vitamin C – Kiwi skin contains nearly 5 times the vitamin C of the flesh. Just 100g of skin boasts over 500% DV.
- Vitamin E – The skin provides all the vitamin E present in the fruit.
- Folate – Kiwi skin contains approximately 27% of the recommended daily intake per 100g.
- Antioxidants – Including flavonoids like quercetin and catechin, which may provide anti-inflammatory and anti-cancer effects.
This high concentration of nutrients and fiber in the skin makes it very nutritious if consumed.
Kiwi Skin Fiber and Digestion
A big perk of eating kiwi skin is its high fiber content. The skin of a kiwi fruit contains about 3 grams of fiber per 100 grams, while the flesh contains only about 1 gram.
Fiber has many proven digestive and health benefits including:
- Improved regularity
- Increased nutrient absorption
- Better gut bacteria levels
- Lower cholesterol
- More stable blood sugar
This makes kiwi skins a great way to increase your daily fiber intake. But it’s best to slowly increase portions to allow your digestive system time to adjust to the increased fiber load if you aren’t used to eating high-fiber foods.
Pesticide Risks
Pesticide residues are often highest in the peel and outer surfaces of fruits and vegetables. The fuzzy skin of the kiwi is no exception.
In fact, a 2020 report by the EWG found that over 90% of kiwi samples tested positive for two or more pesticides. Kiwi was considered one of the most pesticide-contaminated produce items along with strawberries, spinach, and nectarines.
While small exposures to pesticides from produce are not necessarily dangerous for most people, habitually eating high-pesticide foods may increase risk for conditions like cancer.
To minimize pesticide intake, be sure to thoroughly wash kiwis before eating the skin. Peeling also reduces pesticide levels in the flesh significantly.
Those most at risk from pesticides, like children and pregnant women, may want to take extra precautions and peel the skin before eating.
Oxalates in Kiwi Skin
Kiwi skin contains small amounts of oxalate. Oxalates are compounds that bind to calcium to form crystals in the urinary tract which can lead to kidney stones in susceptible people.
Studies show the skin of the kiwi contains the majority of the fruit’s oxalate content. One small study found that the skin had 214 mg of oxalate per 100g, while the flesh contained just 2 mg.
High-oxalate diets have also been linked to an increased risk of gout flares in those prone to the condition, as oxalates may raise uric acid levels.
If you have a history of calcium-oxalate kidney stones or gout, limiting high-oxalate foods may be beneficial. While occasional kiwi skin should not be an issue, you may want to limit intake of the skin. Peeling the skin can reduce oxalate content significantly.
Allergy Risk
Allergies to kiwifruit, while uncommon, do exist. Those with sensitivities are usually allergic to proteins found throughout the entire fruit – including both the flesh and skin.
However, there have been a few reports of people reacting to the fuzzy fibers found in the skin specifically.
If you have any indications you may be allergic to kiwi, it’s recommended you avoid consuming the skin as it could trigger a reaction. Typical allergic symptoms include itching, swelling, hives, tingling, or trouble breathing.
How to Eat Kiwi Skin
If you want to eat the kiwi skin, here are some tips:
- Wash thoroughly to remove dirt, bacteria, and some pesticides.
- Feel free to remove fuzz if desired by gently rubbing with a cloth or vegetable brush.
- Consume in moderation – no more than 1-2 kiwis daily with skin.
- Start slowly and monitor for any digestive issues.
- Peel if you experience any mouth irritation or discomfort from the fuzz.
- Avoid eating large amounts if you have kidney stones or gout.
The skin can be eaten raw along with the rest of the fruit. You can also leave the skin on when making smoothies, chutneys, or baking kiwi.
Some people prefer to peel for texture or to reduce any potential risks. But leaving the thin skin on provides extra nutrition and fiber.
The Bottom Line
Kiwi skin is not toxic, harmful, or unsafe to eat in moderation for most people.
In fact, leaving the thin, fuzzy peel on provides a big boost of valuable nutrients, antioxidants, and fiber compared to the flesh alone. This can benefit digestion, heart health, immunity, and more.
However, those with digestive sensitivities, gout, kidney stones or pesticide concerns may want to remove the skin before eating. Always wash kiwis thoroughly before consuming the peel.
Start slow when eating kiwi with skin for the first time and stop if you experience any discomfort or adverse effects. Within these limits, both the flesh and skin can be enjoyed as part of a healthy diet.
| Kiwi Part | Fiber (per 100g) | Vitamin C (per 100g) |
|---|---|---|
| Flesh only | 1 gram | 92 mg |
| Skin only | 3 grams | 500 mg |
Key Points
- Kiwi skins are high in fiber, vitamin C, vitamin E, and antioxidants.
- The fuzzy texture, pesticides, and oxalates in the skin can cause issues if eaten in excess.
- Enjoy kiwi skin in moderation along with the flesh for added nutrition.
- Wash thoroughly and peel if any digestive discomfort occurs.