The skin of a golden kiwi is entirely edible and offers additional health benefits. While many typically scoop out the flesh, the golden variety’s skin is safe to consume and contributes to the fruit’s nutritional profile. Incorporating the skin enhances your intake of various beneficial compounds.
The Nutritional Value and Safety of Golden Kiwi Skin
Golden kiwi skin is a concentrated source of nutrients. Eating the skin significantly boosts the fruit’s fiber content by about 50% compared to consuming the flesh alone, supporting digestive health and regularity.
The skin contributes to your intake of vitamins and antioxidants. Golden kiwi skin provides a substantial increase in vitamin E (32% more when consumed whole), which supports immune function and acts as an antioxidant. It also contains a higher concentration of vitamin C and folate (vitamin B9), with 34% more folate available when the skin is eaten. These vitamins are important for overall health, including immune support and cellular development.
Beyond vitamins, golden kiwi skin is rich in antioxidants, including polyphenols that help protect the body from cellular damage. The skin can contain three times more antioxidants than the fruit’s flesh, contributing to combating inflammation and supporting the immune system. For individuals with a history of kidney stones, note that kiwi skin contains oxalates, which can contribute to stone formation in predisposed individuals.
Enjoying Golden Kiwi Skin: Taste, Texture, and Preparation
Eating golden kiwi skin differs significantly from the green variety, making it more appealing. Golden kiwis have a smooth, hairless, or only slightly fuzzy skin, which is much thinner and less noticeable than green kiwis. This smoother texture makes the skin more palatable and less likely to cause irritation.
Golden kiwi skin often has a mild flavor that can be subtly tangy or reminiscent of apple or pear skin, complementing the fruit’s sweet notes. The fruit’s sweeter profile can make consuming the skin a more pleasant experience.
To prepare golden kiwis with the skin on, thoroughly wash the fruit under running water to remove any dirt or residues. You can simply rinse it or gently scrub with a soft brush. Once clean, the golden kiwi can be eaten whole, like an apple, or sliced. Whole, washed golden kiwis can also be added to smoothies, allowing the blender to incorporate the skin for full nutritional benefits without directly experiencing its texture.