Kiwi skins are safe for most people to eat. The only exception is, because kiwi skin is high in oxalates, it can contribute to kidney stone formation in certain people. Otherwise, the skin has a lot going for it in the nutrition department. As it turns out, there is some truth to the claim that kiwi helps with digestion. Although most research has been done on skinless kiwifruit, one notable study published in the American Journal of Gastroenterology found that eating two kiwifruits daily was associated with reduced constipation and gastrointestinal discomfort.
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For evidence on kiwi skin, look to the (hairless) SunGold variety. Research published in the European Journal of Nutrition showed that eating its skin comes with nutritional benefits, including 32% more vitamin E, 34% more folate, and 50% more fiber. For some added context, a serving of two skin-off golden kiwifruit has two grams of fiber, so a skin-on serving would have four grams. This puts a decent dent in the daily fiber target of 38 grams for men and 25 grams for women.
Aside from nutrition, the convenience factor of whole kiwifruit is also appealing. While scooping out the flesh or peeling it away certainly gets rid of unsightly hair, it’s also quite tedious. Without this step, you can simply wash, crunch, and enjoy your kiwi in a snap.
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