Can I Eat The Skin Of Kiwi Fruit? - Zespri US

SunGold™ fans, rejoice! The golden superstar brings with it a tropically sweet, silky-smooth skin—so gentle, you’ll barely notice it. Perfect for first-timers, smoothie-lovers, and anyone craving a mellow, melt-in-your-mouth experience.

Green lovers—embrace the fuzz! Zespri Green’s iconic skin is bold and slightly earthy, with a playful texture that tickles taste buds. The fuzz adds character and the bright, tangy flavor keeps people coming back for more.

Some people love it; others need a moment to adjust. 

Zespri Tip: Try SunGold for your first skin-on bite. Or you can give your Green kiwi a gentle rub with a paper towel to smooth out the fuzz.

Zespri Tip:Try SunGold for your first skin-on bite. Or you can give your Green kiwi a gentle rub with a paper towel to smooth out the fuzz!

Eating Kiwi Skin Adds Fiber

Zespri Green and SunGold™ kiwifruit are both good sources of fiber. Eat the skin though and you’re getting up to 50% more fiber in every juicy bite. 

• Zespri Green: 4 grams of fiber per serving (2 kiwifruit)—as much fiber as a cup of oatmeal or a handful of almonds

• Zespri SunGold: 2 grams per serving—and skin-on means even more fiber-packed goodness.

Kiwifruit is one of the rare fruits that delivers both the gut-comforting, water-hugging soluble fiber, plus the stay-regular, feel-good boost of insoluble fiber. Cheers to less bloat and less gas!

More Than Just Fiber: An Antioxidant Celebration

When you snack with the skin, you’re not just adding fiber—you’re unlocking even more vitamins and minerals.

Zespri SunGold™ skin brings:

• 34% more folate

• 32% more vitamin E

Folate is a true team player when it comes to your health. It’s important for cell growth, helping your body build new cells. And it’s especially important for brain health and spinal development in babies, making it a must-have for expecting moms. Basically, folate is a nutrient worth celebrating at every stage of life!

Vitamin E is another superstar that you can find in kiwi skin. Working hand-in-hand with other antioxidants, vitamin E helps keep your immune system humming. Plus, it’s known for supporting healthy, glowing skin. 

Get Your Antioxidant Boost When You Eat Kiwi Skin

Fun fact: about 30% of the powerful antioxidants in Zespri SunGold™ are hiding in the skin! These natural compounds—called polyphenols—help protect your body from everyday stressors ranging from pollution to UV rays. 

So if you’re looking to get even more out of your snack, eating the skin is the way to go. You’ll get a simple, natural boost of these good-for-you nutrients in every bite.

Kiwi and Food Allergies

A small number of people are allergic to kiwifruit—in particular green kiwi. That’s because the enzyme actinidin, prominent in green kiwi—may trigger a reaction in some individuals.

Try switching to SunGold kiwi if you find that you’re more sensitive to actinidin. Zespri Green Kiwifruit contains four times more actinidin than Zespri SunGold. As  always, though, we suggest speaking with your doctor before eating any kiwi variety if you think you’re allergic.  

For those without allergies, actinidin offers digestive benefits. It can aid in protein digestion, making Zespri Green kiwi a helpful food to pair with high-protein meals. You can even tenderize meat with it!

To Skin or Not to Skin? Either Way, It's Delicious!

Whether you love the adventure of eating kiwi skin or prefer to scoop out that juicy goodness, there’s no wrong way to enjoy Zespri Kiwifruit. Want the full snack upgrade? Go skin-on for extra fiber, more vitamins, more antioxidants, and zero prep. Taste is personal—so mix, match, and make it your own!

Zespri Green and SunGold™ are both bursting with flavor and nutrition, any way you slice (or bite) it. However you kiwi, it’s an easy, refreshing addition to your day.

What’s the Skin-On Secret?

Still on the fence? Here’s what eating the skin brings to your fruit bowl:

• More fiber for feel-good digestion

• Extra folate and vitamin E

• Antioxidants galore for everyday wellness

• The easiest, no-fuss snacking—just rinse and bite!

• Less food waste, more goodness in every serving

Eating the skin might not be for everyone, but it’s definitely worth a try—especially with SunGold’s smooth, easy-to-love skin. Why not give it a go and discover your new favorite way to kiwi?

Ready to Snack On, Skin On?

Next time you pick up Zespri Green or SunGold™, try eating the skin. Surprise your tastebuds. You just might find there’s a whole world of flavor waiting for you in every bite. 

Hungry for more ideas? Check out our nutrition and recipe pages for fresh ways to kiwi, and don’t forget to tag @ZespriKiwifruit with your favorite snack style. Let’s spread the kiwifruit joy—one skin-on bite at a time!

Frequently Asked Questions (FAQs)

Do I need to wash kiwi skin before eating it?

Yes. Just like apples, pears, or peaches, you should always rinse kiwifruit under cool water before eating the skin to remove any surface impurities. Once rinsed, you can bite right in, slice it up, or toss the whole fruit into a blender.

What does kiwi skin taste like?

It depends on the variety. Zespri SunGold™ skin is thin and smooth, offering a mild, sweet experience that blends easily with the fruit's flesh. Zespri Green skin is thicker and fuzzy with an earthy, slightly tart flavor that contrasts well with the zesty green flesh inside.

Who should avoid eating kiwi skin?

Most people can enjoy kiwi skin safely. However, individuals with a known allergy to kiwifruit or those sensitive to actinidin (a natural enzyme found in higher concentrations in Green kiwi) should consult a doctor. If you are sensitive to actinidin, Zespri SunGold™ may be a better option as it contains lower levels of the enzyme.