Many people throw away fruit and vegetable skins, but those outer layers can be full of nutrients. Eating produce with the skin on can help you get more fiber, vitamins, minerals, and beneficial plant compounds. Here are some of the best fruit and vegetable skins you can safely eat.
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Apple skins are safe to eat and contain much of the fruit’s fiber. Keeping the skin on can nearly double the fiber compared to peeled apples. Fiber supports digestion and helps you feel full longer, which may support weight management.
The peel also contains antioxidants, including quercetin. Antioxidants help protect cells from damage that can contribute to chronic disease. Quercetin may help limit the growth of harmful bacteria in the digestive tract, which can reduce inflammation and support gut health.
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Eating kiwi fruit with the skin on adds extra fiber and antioxidants. Research suggests that eating gold kiwi with the skin on can increase fiber intake by about 50% compared to eating the flesh alone.
The skin also contains vitamins C and E, which support immune health and help protect cells from damage. If the fuzzy texture is off-putting, rubbing the skin with a towel or choosing gold kiwi can make it easier to eat.
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Peaches are a good source of vitamins A and C, fiber, and antioxidants. Much of the fiber and antioxidants are found in the soft, fuzzy skin. Peach skin contains chlorogenic acid, which has antioxidant and anti-inflammatory effects and may reduce blood pressure and cholesterol levels.
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Potato skins contain many important nutrients and antioxidant compounds. Keeping the skin on a baked potato adds about 1.5 grams more fiber, which can help slow how quickly your body digests the carbohydrates, supporting steadier blood sugar levels.
Compared to a peeled potato, a baked potato with the skin provides over three times more iron and about 35% more potassium. Many people do not get enough iron and potassium in their diets.
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Watermelon rind is often thrown away, but it is safe to eat and contains fiber and citrulline. Citrulline is an amino acid that helps support blood flow and heart health.
Most people eat the white rind between the watermelon’s flesh and outer peel. It’s firm, so it’s usually cooked or pickled, but it can also be blended into smoothies or added to stir-fries for extra nutrients.
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Orange peels are edible but very bitter when eaten raw, so they’re usually used as zest in recipes rather than eaten in large amounts. Even a small amount of orange peel is a concentrated source of vitamin C, providing about 9% of your daily needs in just one tablespoon.
The peel is also rich in fiber and antioxidants, including flavonoids and a compound called limonene. Limonene is a natural plant compound that gives citrus its smell and has antioxidant and anti-inflammatory properties. While more human research is needed, some studies suggest it may help protect brain cells and support healthy aging.
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Banana peels are edible, though they’re less commonly eaten than the fruit inside. The peel contains fiber, potassium, and antioxidants, including carotenoids and flavonoids. These compounds may help protect cells from damage and support gut health. Many of these antioxidants increase as the banana ripens.
Banana peels also contain tryptophan, an amino acid the body uses to make serotonin, a chemical involved in mood and sleep.
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Grape skins are rich in fiber and a range of antioxidants. Red grape skins are especially high in resveratrol, a plant compound that has been studied for its potential to help lower the risk of heart disease and some cancers. Limited research also suggests resveratrol may promote weight management and blood sugar control, though more human studies are needed.
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Carrot skins are edible and nutrient-dense. Studies show the peel contains more minerals and antioxidants than the inner root, including beta-carotene and chlorogenic acid.
The body converts beta-carotene into vitamin A, which supports healthy vision, the immune system, and skin health.
Research also suggests that juicing or cooking whole carrots can help break down plant cell walls, which may make beta-carotene easier for the body to absorb.
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Onion skins are often thrown away, but they contain fiber and antioxidant compounds. Red onion skins are especially rich in anthocyanins, which may help reduce inflammation and support heart, liver, and brain health.
Because onion skins are tough, they’re best used during cooking, such as in soups, stews, or homemade stock, rather than eaten raw. They can also be dried and ground into a powder to add flavor and nutrients to dishes.
Eating fruits and vegetables with the skin on can boost nutrition. However, the outer surface can also carry dirt, bacteria, and pesticide residue. Rinsing produce properly helps reduce these contaminants.
Here are a few tips to follow to safely eat fruit and vegetables with the peel:
- Rinse produce under running water right before eating or cutting.
- Rub produce with your hands, or scrub firm skins from potatoes or carrots with a clean produce brush.
- Wash produce even if you plan to peel it, since germs can transfer during cutting.
- Avoid washing produce with soap or bleach.
- Cut away bruised or damaged areas before eating.
Some produce, such as apples, grapes, peaches, and potatoes, is more likely to hold pesticide residue on the skin. Washing thoroughly or choosing organic options for these foods may help reduce exposure.
