If you like kiwifruit, don’t overlook its fuzzy skin. Though it may not be as appealing as the bright-green, juicy flesh inside, the skin is completely edible, according to the California Kiwifruit Commission. And you’ll get about 50 percent more fiber than if you eat the flesh alone (the flesh has 2 to 3 grams of fiber per fruit).
Another reason to keep the skin on? This makes the fruit easier to eat or prepare (just slice and add to salads or smoothies, for instance).
But be sure to wash it well, as you would other fruits that are eaten whole; you can also rub it with a cloth to remove some of the fuzz.
Also called Chinese gooseberry, kiwifruit (technically a berry) originated in China and was brought to New Zealand a century ago; it’s now grown in California as well. The golden kiwifruit, developed in the 1990s, is yellow-fleshed, smoother-skinned, and sweeter, though lower in fiber than green kiwifruit. Kiwifruit is rich in vitamin C (especially golden kiwifruit) and potassium, and it has some magnesium, folate, vitamin E, zinc, and other nutrients, plus phytochemicals like lutein.
This article first appeared in the UC Berkeley Wellness Letter.
Also see Kiwi: Delicate, Tart, and Sweet.