How to Eat Kiwi Fruit Properly: Nutrition Facts, Skin Edibility, Cutting Methods

Mastering Proper Kiwi Eating Techniques

With its fuzzy brown peel and vibrant green interior speckled with tiny black seeds, the kiwi may seem like an intimidating fruit to eat. However, kiwis offer a delicious tropical-like flavor and bounty of nutrition if you know the proper strategies for consuming them.

Kiwi Skin Edibility

Many avoid eating kiwi skins due to their fuzzy texture. But the skin contains valuable antioxidants, is a good source of fiber, and contains much higher amounts of certain nutrients like vitamin E and polyphenols than the fruit.

The skin also has the most concentrated source of antioxidants like anthocyanins and flavonoids that give kiwi its anti-inflammatory and health-protective advantages. Leaving the nutrient-dense peel on offsets some of the sugar content.

While the fuzzy exterior may seem unappetizing, the skin is entirely edible. Thorough washing removes dirt, chemicals and bacteria. You can scrape off the hair-like fibers or many find it becomes imperceptible when chewing.

Washing Kiwis

Like other fruits and vegetables, thoroughly rinsing kiwis before consuming is advisable. The fuzzy skin can harbor bacteria, pesticides and dirt if not grown organically. Use clean potable water and gently rub the peel while holding under running water for 10-15 seconds.

Washing just before eating is ideal. However, ripe kiwi can be stored 3-4 days when refrigerated in a clean container or bag after washing.

Cutting Kiwi

Once washed, you can cut both ends off the kiwi and stand it upright on a cutting board. Then taking a sharp paring knife, carefully slice off the skin working top to bottom in strips, while rotating the fruit.

Be sure to remove all of the fuzzy brown peel since it can cause skin irritation in the mouth or esophagus if ingested in larger amounts. Discard the ends as well.

Next, lay the peeled kiwi flat and slice horizontally into circular disks about a 14 to 12 inch thickness. Carefully cut out the white core from each piece.

For smaller bite-sized pieces, slice the kiwi circles into quarters. You can store cut kiwi pieces in an airtight container in the refrigerator for 2-3 days maximum.

Eating Kiwi Slices

Once sliced and prepped, kiwi pieces can be enjoyed out-of-hand for finger food snacking. The most direct method is picking up a disk between your thumb and index finger and placing directly in your mouth.

Bite gently to allow the sweet juice to flow while avoiding getting seeds stuck in teeth. Chew slowly to mix the soft flesh with saliva, which releases more tangy sweetness.

For smaller bite sizes, use a spoon to scoop up cubed pieces of fresh kiwi. You can also slide kiwi slices onto short skewers for a fruit kabob accompanying other fruits like pineapple and mango.

Chilled kiwi pairs nicely withsharp cheddar or pepper jack cheese cuts for a sweet contrast. Kiwi works well in a classic fruit salad medley blended with strawberries, grapes, banana slices and orange wedges.

Eating Kiwi Like an Apple

For those very averse to the skin, kiwis can be consumed similar to an apple.

Use a coring device to plunge out both ends, creating a circular center void through the core. Then take knife and peel downward while slowly rotating to remove all outer skin.

With the ends removed, stick your thumb into one end and use your fingers to pop out the sliced wheel shape inside, then enjoy these circular bites as finger food.

Kiwi Fruit Bowls

For a fun and decorative presentation, carve a whole kiwi into a fruit bowl shape. This involves cutting off both ends, then using a spoon, carefully hollow out the inside flesh in a circular motion, leaving about a 14 inch wall thickness.

Slice some of the scooped out kiwi flesh to use in the bowl. These edible kiwi cups make great holders for yogurt, cottage cheese, chia pudding, ice cream and more. Top with sliced fruits like bananas, berries or additional kiwi slices.

Smoothies and Drinks

Adding chopped kiwi pieces to smoothies, lemonades and martinis imparts natural sweetness with very few calories or carbs. The tropical essence also nicely balances healthier ingredients like spinach or matcha powder.

For smoothies, blend kiwi with banana, Greek yogurt, orange juice and ice. In drinks, muddle chopped kiwi with lemon juice and vodka or gin for a tangy cocktail mixer. Kiwi infused water is another refreshing beverage allow chunks to steep in cold water to gently release flavor.

Benefits of Eating More Kiwis

Consuming just 1-2 kiwis per day provides a significant boost in critical nutrients and plant compounds that enhance overall health and wellbeing. Benefits include:

• Immune Support - Vitamin C and antioxidants defend against pathogens
• Heart Health - Kiwi reduces blood clot risk plus lowers blood pressure and triglycerides
• Digestion - Prebiotics in kiwi improve gut microbiome while fiber relieves constipation
• Vision - Lutein and zeaxanthin prevent age-related vision decline and macular degeneration
• Cancer Prevention - Antioxidants and phytochemicals stop malignant cell transformation and tumor growth
• Sleep Aid - Serotonin relaxes the body while antioxidants reduce inflammation for better sleep quality

Kiwis also aid weight loss efforts by inducing a feeling of fullness and controlling blood sugars. Their bounty of nutrition offers beauty enhancement for radiant skin, strong nails and lush hair.

Tips for Purchasing Kiwi

Select plump, unblemished kiwis without any wrinkling or soft spots. They should feel firm but yield slightly when pressure is applied. Size is not indicative of quality or taste.

Let firm kiwi ripen at room temperature out of sunlight for a few days until slightly soft. Once ripe, store kiwis wrapped loosely in a perforated plastic bag in the fridge for up to two weeks.

For prolonged freshness, cut ripe kiwis in half and store the unused portion wrapped in plastic wrap with the cut side down. Place back in the fridge and use within a few days.

Enjoy kiwis within a day or two of cutting for best flavor and to avoid spoilage. Discard any pieces with discoloration or mold growth.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.