Can the skin of the kiwifruit be eaten?
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Zespri SunGold kiwifruit
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Zespri Green kiwifruit
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Other Benefits
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Did You Know
Yes!
All varieties of kiwifruit, even those with ‘hair’, can be eaten once washed. In fact, consuming the skin of kiwifruit can offer many benefits. Kiwifruit skin is packed full of fibre and nutrients that can work wonders for your health. Keep reading to discover why eating kiwifruit skin maximises the nutritional value of every bite.
Nutritional benefits of eating kiwifruit with skin
You probably already know that green kiwifruit is a rich source of fibre*, a nutrient that has been linked with digestive health and comfort. But what about the outside? In fact, there is around 50% more fibre in the skin alone!1
And let’s not forget yellow kiwifruit. Eating the skin provides 32% more vitamin E to the diet than eating the flesh alone1. Plus, 27% of the total polyphenols in ZespriTM SunGold TM kiwifruit are found in the skin – these can provide support for the immune system and protect the body from environmental pollutants as well as the sun’s harmful rays2.
*ZespriTM Green kiwifruit contains 4.3g of fibre per 100 kcal.
Why should you consider eating kiwifruit with skin?
Aside from the nutritional benefits, eating kiwifruit skin is a good idea for other reasons. For one, it makes it an even more convenient snack! Instead of taking the time to peel the fruit, you can bite into it directly just like you would into an apple. And if you’re making a smoothie, no need to peel first: the kiwifruit skin can be easily blended alongside the rest of the fruit.
Tips for choosing fresh, ripe kiwifruit to eat with the skin on
When choosing kiwifruit to eat with the skin on, look for fruit that is semi-firm to the touch and with no soft, bruised spots or wrinkled skin. A ripe kiwifruit will yield gently to your fingers when you press it and can be eaten immediately or stored in the fridge to keep it fresh for longer. Don’t worry about how ‘hairy’ the skin of the kiwifruit looks – you can remove the fuzz when washing and scrubbing them before eating.
Busting the myths: is it safe to eat kiwifruit with skin?
Ok, we admit it - whilst the inside of a kiwifruit is a delight for the senses, the outside can look a little less inviting. But eating kiwifruit skin is completely safe. And as we have already seen, it’s far more nutritious to do so! So put aside any fears and give it a go today. Your body will thank you for it.
Step by step: how to wash and prepare kiwifruit with skin properly
- Buy your favourite variety of kiwifruit
- Wash them under some cool water and rub off the fuzz
- Lightly scrub the kiwifruit to remove any extra dirt
- Cut off the ends of the kiwifruit
- Keep the skin on!
Delicious ways to prepare and enjoy kiwifruit with skin
We’ve learnt the theory, now it’s time to practice! Below we have four delicious ways to prepare and enjoy kiwifruit with skin.
Nutritious quinoa salad with kiwifruit and marinated salmon
Did you know that kiwifruit skin can be used to tenderise meat and fish? That’s because kiwifruit contains actinidin, an enzyme that is effective in breaking down the proteins in meat and fish without turning it into mush. There are two ways to use kiwifruit as a tenderizer: use the skin or make a marinade. You can do both in this recipe! Try rubbing the underside of the leftover kiwifruit skin along both sides of the salmon fillets. Alternatively, create a tasty marinade of crushed kiwifruit flesh, olive oil, and vinegar. You’ll need to place the salmon in this marinade for at least half an hour before cooking.
Learn how to make this recipe here.
ZespriTM Green kiwifruit and almond pancakes
The following recipe suggests putting kiwifruit on top of pancakes. This is a great idea of course, but there is another one! You can add the kiwifruit (skin-on!) into the pancake mixture itself. Just cut the ends off and slice the skin-on kiwifruit into small cubes. The kiwifruit can then be folded into the batter (step 2 in the recipe link). The result? Delicious fluffy pancakes with a pop of kiwifruit tastiness in every bite!
Discover the full ingredient list and method here.
Granola bowl with nuts, seeds, ZespriTM SunGoldTM kiwi and mango
If the idea of biting into a kiwifruit like you would an apple seems a little too big a step, then ease yourself into the idea of eating kiwifruit skin by making a delicious fruit and granola bowl. Don’t be afraid – after taking off the ends, just keep the skin on and slice or dice!
Find out how to make a skin-on fresh fruit and granola bowl here.
Smoothie with beetroot and Zespri™ Sungold™ kiwifruit
Kiwifruit with the skin on will have no problems in the blender – just be sure to give it a good wash and scrub before you pop it in. You won’t even realise the skin is in there when you drink it, but you will reap the benefits of those extra nutrients!
Get the full instructions for this recipe here.
References
1. Sivakumaran S, Sivakumaran S (2017) Partial nutritional analysis of Zespri. SunGold kiwifruit skin (HN1745). In: Confidential Report for Zespri International Ltd. Plant and Food Research, Palmerston North.
2. Sivakumaran S, et al. The nutritional composition of Zespri. SunGold Kiwifruit (Gold3) and Zespri. Sweet Green Kiwifruit (Green14). Palmerston North: Plant & Food Research; 2013. 107/SPTS No. 8606.