Can you eat kiwi peel?

In this brief article, “Can you eat kiwi peel?” we will describe the kiwi peel, the nutritional benefits we can take from it, the risks associated with eating peels, and the different ways to use it.

Can you eat kiwi peel?

Yes, you can eat kiwi peel, and it is packed with nutrients. However, before eating the peels, properly wash the fruit to remove any dirt or bacteria that may be present on the surface. 

According to studies, compared to the pulp, peels have the strongest antioxidant activity, while green kiwi peels have cytotoxicity and anti-inflammatory action, which could be attributed to their increased phenolic component content (1). 

 What are the health benefits of  kiwi peel?

Kiwi peel is highly nutritious and is composed of many nutrients such as folate, fiber, and vitamin E. The following are a few health benefits of eating kiwi peels.

Rich in fiber

Fibre is one of the nutritional content of kiwi peel which is a perfect diet for the bacteria which reside in the gut of living organisms.

Fiber is well renowned for its prebiotic effects since it stimulates intestinal motility, enhances satiety, and helps to maintain the health of the digestive and intestinal bacteria(1).  Rich in nutrients

Folate is considered one of the most important nutrient components, which is highly beneficial for the growth of cells and their division. It can also help to prevent other defects like neural tubes that might happen in pregnancy.

Vitamin C is soluble in water and is also capable of fighting against any oxidative damage that can happen inside the cells and also can be within the bloodstream.

As compared to vitamin C, Vitamin E is soluble in fat that plays a significant role within the cell membranes by fighting against free radicals. 

So, the peel of kiwi is enriched with both types of soluble, either it is fat-soluble or water-soluble, which provides solid protection against many radicals in the whole body(1,3).

Antioxidant properties

The kiwi peel is the house of antioxidants. Generally, Vitamins C and E are major kiwi peel contents with solid antioxidant properties. Antioxidants keep preventing the cells from any type of damage that is caused due to free radicals(1).

These free radicals play a role in developing oxidative damage linked to cardiovascular disease or cancer. As a result, these chemicals may avoid oxidation and boost oxidative defenses by upregulating genes involved in DNA repair. 

Antitumor properties

Kiwi peel is a preventative antitumor agent that works in two ways. It has the potential to protect or reduce DNA damage and mutagenesis processes. Extracts of the green kiwi peel have been shown in studies to have cytotoxic action in human tumor cells(2,3). 

Anti-inflammatory properties

Studies have reported that kiwi skin has a considerable anti-inflammatory capacity, implying that it could be used as a preventive or therapeutic natural element in cosmetic, pharmaceutical, or nutraceutical formulations(1). 

What are the risks of eating kiwi peel?

Eating kiwi skin is typically harmless and is often recommended to receive the greatest nutritional benefit from the fruit. However, it can be difficult to digest and may cause unpleasant side effects in certain people. 

Consuming kiwi peels, like many fruits and vegetables, may expose you to pesticide residue. When feasible, buy organic kiwis to decrease the danger of pesticide residue on kiwi peeling (6).

If you cannot find organic kiwis, you can still limit your pesticide exposure by thoroughly washing the fruit under running water and gently rubbing it with a clean cloth (6). 

Eating kiwi skin may induce digestive disorders such as nausea, vomiting, abdominal pain, and acid reflux. It can also cause skin irritation and inflammation in some circumstances(4). 

There are also negative effects of kiwi, including some allergic reactions with symptoms starting from a slight itching in the mouth to full-blown anaphylaxis. Anyone who is more exposed to allergies should avoid taking kiwi peel(4,5).

If you are planning to eat kiwi skin, it is recommended to start slowly to test for any possible reactions.

How can you prepare and eat kiwi peels?

Before eating kiwi peels, make sure to wash the fruit thoroughly under running water. The fuzzy texture can be removed by rubbing the kiwi with a clean towel or by lightly scraping it with a spoon, and it can also be removed by scrubbing the kiwi with a vegetable brush(6).

If you don’t want to eat kiwi peel, then cut one side of the kiwi and extract the meat out by scooping it with a spoon. Or kiwi flesh can be separated by simply slicing the kiwi with a knife. But it is recommended to eat kiwi with peels to get the complete nutritional effect. 


In this brief article, “Can you eat kiwi peel?” we described the kiwi peel, what are the nutritional benefits that we can take from kiwi peel, the risks associated with eating peels, and the different ways to use it.


  1. Chamorro F, Carpena M, Fraga-Corral M, Echave J, Riaz Rajoka MS, Barba FJ, et al. Valorization of kiwi agricultural waste and industry by-products by recovering bioactive compounds and applications as food additives: A circular economy model. Food Chem. 2022;370.  
  1. Dias M, Caleja C, Pereira C, Calhelha RC, Kostic M, Sokovic M, et al. Chemical composition and bioactive properties of byproducts from two different kiwi varieties. Food Research International. 2020;127.  
  1. Cairone F, Garzoli S, Menghini L, Simonetti G, Casadei MA, Di Muzio L, et al. Valorization of Kiwi Peels: Fractionation, Bioactives Analyses, and Hypotheses on Complete Peels Recycle. Foods. 2022;11(4).  

  1. Morgan KJ, Castro I, Lopez-Villalobos N, Pomroy WE, Alley MR, Gartrell BD, et al. Prevalence of and risk factors for coccidiosis in kiwi between 1977 and 2011. N Z Vet J. 2014;62(6).  
  1. McLennan JA, Dew L, Miles J, Gillingham N, Waiwai R. Size matters Predation risk and juvenile growth in North Island brown kiwi (Apteryx mantelli). N Z J Ecol. 2004;28(2).  
  1. European Commission. Risk Profile on the Microbiological Contamination of Fruits and Vegetables Eaten Raw. Report of the Scientific Committee on Food. 2002;(April)