Is It Safe to Eat Kiwi Skin? Health Benefits You Didn’t Know

When most of us think of kiwis, we focus on the juicy green fruit inside. It turns out that the fuzzy brown skin you've probably been peeling off has some impressive health benefits of its own. Not only is it rich in dietary fiber, but it also supports immune health and promotes better digestion.

While many are used to discarding the peel, clinical dietitian Miranda Galati encourages eating the whole fruit — skin and all. “Kiwi skin might not look appetizing, but it’s completely edible and packed with fiber,” she explains. Eating the skin boosts the fruit’s fiber content by nearly 50%, which can help prevent constipation, improve metabolism, and increase satiety.

While many commenters admit they’d never dare eat the skin, science says otherwise.

According to Harvard Health, most Americans consume only about half the recommended daily fiber intake. Eating a whole kiwi, including the peel, is a simple way to help bridge that gap. For example:

• 100 grams of peeled kiwi = about 2.1 grams of fiber

• 100 grams with skin = around 3.5 grams of fiber

What About Digestion?

Some people might experience mild digestive discomfort at first, especially if they’re not used to a high-fiber diet. This reaction is usually temporary. Experts recommend introducing kiwi skin gradually into your diet and staying well hydrated throughout the day.

Antioxidants and Immune Support

Beyond fiber, kiwi skin contains powerful antioxidants, vitamins, and minerals that help strengthen the immune system and protect the skin. Vitamins C and E in particular are known for reducing inflammation and fighting oxidative stress.

While kiwi skin may not win a beauty contest, it’s a nutritional powerhouse that can give your health a natural, fiber-packed boost, if you’re willing to give it a try.