The fruits were introduced to New Zealand at the end of the 19th century, where they were first cultivated.

Plantations of kiwifruit then spread to other countries, including Italy, France, Greece, Chile, California, Australia and some countries in Asia. The kiwi is an exotic and nutritious fruit that has become popular around the world due to its unique flavor, soft texture and vibrant color. The fruit is rich in vitamins C and K, fiber and antioxidants, which makes it an excellent choice for a healthy and balanced diet. Kiwifruit can be eaten raw or used in a variety of recipes, including fruit salads, smoothies, and desserts.

The kiwi is a delicious and nutritious tropical fruit that is popular in many countries around the world. Although most people remove the skin before eating a kiwi, there is a case for eating the skin as well. In this article, we’ll look at the pros and cons of eating kiwi fruit with or without the skin, so you can decide which is best for you.

The benefits of eating kiwi fruit with the skin on

Kiwifruit skin is edible and contains important nutrients such as fiber and vitamins. In fact, the peel contains a higher concentration of fiber than the flesh of the fruit itself. Fiber is important for digestion and for maintaining a healthy digestive system. Kiwis also contain antioxidants such as vitamin C and vitamin E, which help protect against free radical damage in the body.

By eating the kiwi skin, you can also avoid food waste and reduce your environmental impact. The skin is often discarded and can contribute to the production of food waste.

Cons of eating kiwi fruit with the skin on

Although kiwifruit skin is edible, it can be a bit difficult to chew and swallow. Some people may also find the texture of the skin unpleasant. Additionally, the skin can be covered in pesticides and other chemicals, which can be a concern for some people.

How to eat kiwi fruit with the skin on

If you want to eat the kiwis with the skin on, it is important to wash them thoroughly under running water to remove any traces of pesticides or other chemicals. It is also recommended to choose kiwifruit that is organic or grown without pesticides to avoid risks.

It is possible to peel the skin lightly with a knife to remove hairs which may be difficult to chew, but this may reduce the nutritional benefits of the skin.

Healthy kiwi recipe

Here is a healthy and delicious recipe with kiwi:

Kiwi and spinach smoothie

Ingredients :

  • 2 peeled kiwis
  • 1 handful of fresh spinach
  • 1 ripe banana
  • 1/2 cup almond milk
  • 1 tablespoon of chia seeds
  • 1 tablespoon of honey

Instructions :

  1. Cut the kiwis into pieces and the banana into slices.
  2. Add the kiwis, spinach, banana, almond milk, chia seeds and honey to a blender or food processor.
  3. Mix until you obtain a smooth and homogeneous texture.
  4. Pour the smoothie into a glass and enjoy immediately.

This smoothie is an excellent source of vitamins and minerals, as well as fiber thanks to spinach and chia seeds. The kiwi adds a sweet and tangy touch to the smoothie, while the honey brings a light natural sweetness. This recipe is also gluten-free and vegan, making it suitable for a wide range of healthy diets.


Ultimately, the decision to eat kiwi fruit with or without the skin comes down to personal preference and environmental and health concerns. If you are comfortable with the texture of the peel and are confident that it is pesticide-free, you can definitely reap the additional nutritional benefits that kiwi peel has to offer. Otherwise, it is completely acceptable to remove the skin and enjoy the delicious flesh of the fruit.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.