Fuzzy Kiwis & Watermelon Rinds: Here Are the Fruit Peels You Should and Shouldn't Be Eating
Did you know? Some of the fruits you're eating actually have most of their nutrients in their peels, meaning if you're tossing them out without a second thought, you might be missing out. However, there are also fruits with inedible skins you should never eat, like the spiky exterior of a jackfruit. Is your curiosity piqued? Here are 10 nutritious fruit peels you should be eating—and 10 to always skip.
1. Kiwi
Believe it or not, the fuzzy exteriors of kiwis are edible! Not only is it edible, but it's also highly recommended that you eat the entire fruit, skin, and all. In fact, the peel packs more fiber and three times the antioxidants than just eating the fruit alone.
2. Apple
Well, you definitely knew this one already. And yet, most of us probably like peeling our apples before we take a bite. If you need some convincing on why you should always be eating the entire fruit (except for the core, of course), here's a reason: it's chock-full of fiber, antioxidants, vitamins like A, C, and K, and minerals like potassium and calcium.
3. Fig
Brought home a pack of figs? Wash them up and eat them whole! While the texture of the skin might put some off, the peel holds a lot of that sweet, nutty flavor that makes these fruits so delicious, and contains plenty of nutrients you wouldn't get if you only ate the flesh.
4. Guava
Honestly, it should surprise you more that some prefer to eat guava without the skin intact. You might find the thick peel off-putting the first time around, especially if you've never tried this fruit before, but both the exterior and the seeds are edible—not to mention incredibly nutritious.
5. Banana
Surprised? Well, you shouldn't be—banana peels are loaded with important nutrients, like fiber, potassium, and antioxidants. Just remember to wash thoroughly before consuming to ensure there's no potentially harmful residue leftover, like dirt or pesticides. Plus, eating bananas whole means less food waste!
6. Plum
It'd be weirder if you didn't eat plums with their peel and all. Like many other fruits we've already mentioned on this list, the skins of plums are packed with fiber, antioxidants, and other key nutrients. The only thing you shouldn't consume? The pit, which contains poisonous cyanide compounds.
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7. Peach
The fuzzy skins of peaches are also edible, and you probably already eat them whole without peeling, anyway. Again, like kiwis and other fruits on this list, the exterior contains more fiber and antioxidants than if you were to just eat the inner flesh on its own, so make sure you're not making the mistake of paring the skin!
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8. Persimmon
While you might find the skin tough, you can actually eat persimmons whole, similar to an apple. It's worth noting, though, which variety you're buying from the market; Fuyu persimmons are sweet and can be eaten when still firm, but Hachiyas should only be consumed once they're fully ripe.
9. Watermelon Rind
You likely toss out the white and green parts and only eat the red, juicy flesh, but watermelon rind is actually highly fibrous and nutritious—and psst, even make you better in bed. You can pickle it to make it more palatable and soft, or even juice it with other added fruits and ingredients.
10. Pumpkin
Sure, you might not want to keep pumpkin skin when you're making filling for an autumn pie, but when preparing this winter squash in any other way, you should leave the peel on. Just make sure to soften it with heat before consuming, so that the exterior isn't too tough to chew.
Now that we've covered some fruit peels you should be eating, let's jump into the ones you should never eat.
1. Mango
Technically, mango skin is edible and does contain lots of nutrients and minerals, but it's generally peeled and discarded due to its tough texture. But another reason why you might not want to eat the skin of this tropical fruit is because it contains an oily resin called urushiol, which is also found in poison ivy and oak, and can cause allergic reactions in some people.
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2. Avocado
You probably don't need us to tell you not to eat the lizard-like skin of avocados. While it's not toxic and, like mangoes, technically still edible, you'll probably be put off by the texture and bitterness of it. Simply scoop out the vibrant flesh inside and toss out the peel and pit.
3. Pomegranate
Some might grind down pomegranate skin into a fine powder to consume it as tea, but it's generally not recommended to eat this fruit peel and all. It's tough to chew on, for one, and may have an astringent flavor.
4. Dragon Fruit
You can technically eat the outer layer of a dragon fruit, but you probably won't want to. While it's not toxic, the peel is typically tough, bitter, and rubber-like, so it's best to toss it out and only consume the sweet, juicy inner flesh.
5. Citrus Fruits
Ever bitten into an orange or lemon, skin and all? It takes a tough set of teeth to chomp your way past the skin, and you'll probably be put off by the slight bitterness of it before you even puncture it. Go ahead and grate the peel for zesting up your dishes, but otherwise, toss it out.
6. Passion Fruit
Speaking of tough-to-eat rinds, the outer layer of passion fruit is also something you should probably not try. Not only is it thick and bitter, it also has a leathery texture that's not very palatable—and likely doesn't sound very appetizing, either.
7. Papaya
While papaya skin isn't poisonous, you probably shouldn't eat it. You likely wouldn't want to, either, given how thick and potentially bitter this layer can be. It's best to just stick to scooping out the sugary orange flesh (sans the seeds) and tossing out the peel.
8. Pineapple
Given how difficult it can be to even cut a pineapple without a proper sharp knife, it'd be pretty incredible if you were able to chew on its tough skin. Sure, it's technically edible and can be fibrous, but you might encounter digestive issues—not to mention dental issues.
9. Lychee
How to enjoy lychee? Simply peel, pop the fruit out, then eat the flesh and spit out the seed (which is slightly poisonous). How to not eat lychee? Throwing the entire thing in your mouth, spiky skin and all. That's a big no-no.
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10. Jackfruit
Jackfruit is delicious, sure, but if it's not obvious enough, the spiky exterior is inedible; you'll probably even end up hurting yourself if you attempt it. While it's not toxic, stick to consuming the sweet inner flesh than trying to eat this fruit whole on a dare.
