We Asked Dietitians Which Fruit and Vegetable Skins Pack the Most Nutrition

You may be tempted to peel away fruit and vegetable skins, but those outer layers are packed with nutrients, fiber, and flavor. Many provide extra potassium, magnesium, and other beneficial compounds, making them a simple way to boost nutrition and reduce food waste.

Not all skins are safe to eat, though. Mango skin contains urushiol, the same compound in poison ivy, which can trigger reactions, and some rinds, like lychee, can be toxic. We asked dietitians to share which peels are safe, nutritious, and worth keeping on your plate.

1. Kiwi

“I love eating the whole kiwi fruit, including the fuzzy skin, as it doubles the amount of fiber and provides extra doses of essential nutrients like vitamin E, C, and polyphenols,” Michelle Routhenstein, RD, a preventive cardiology dietitian, told Verywell.  

There’s some research to back up claims about the health benefits of kiwi skin. A 2020 study looked at the effects of eating three SunGold kiwifruits—the variety with smooth skin and gold-colored flesh—both with and without the skins. Eating the skin of the kiwi appeared to result in lower inflammation and beneficial effects on gastrointestinal health.

2. Tomato

“Tomato skins are rich in the antioxidant lycopene, which helps boost collagen and protect against sun damage, leaving skin more smooth and youthful,” Wan Na Chun, RD, owner of One Pot Wellness based in Indianapolis, told Verywell.

Tomato skin has 2.5 times more lycopene than the pulp. When it comes to micronutrients, the skin also offers plenty, including zinc, manganese, and copper.

3. Citrus

“Though typically not eaten in large amounts, I love incorporating the zest from citrus peels in non-alcoholic beverages and dishes,” Kat Garcia-Benson, RDN, told Verywell. “The zest not only enhances the flavor profile but also can unify the entire meal and add a little more nutrients.”

Citrus peels pack more fiber than the fruit inside, which helps with digestion and promotes gut health. They’re also rich in vitamin C and various bioflavonoids, which have anti-inflammatory and immune-boosting properties.

“A significant benefit of citrus zest is polyphenols, like limonene that is found in lemons,” Mandy Enright, RDN, told Verywell. “These polyphenols act as potent antioxidants and can help promote immunity along with protecting against cancer, supporting heart health, and reducing the risk of type 2 diabetes.”

4. Potato

“Potato skins are another nutritional powerhouse, containing higher levels of vitamin C, potassium, folate, magnesium, and phosphorus compared to the peeled potato,” Chrissy Arsenault, RDN, a registered dietitian at International Personal Trainer Academy, told Verywell. “They also provide additional fiber, contributing to gut health and satiety.”

Potato skin also contains many biofunctional compounds. A 2019 study showed that potato peel extract stimulated the synthesis of type I collagen, an effect that may have anti-aging benefits. Potato peel has also been shown to have antimicrobial and antioxidant activities.

5. Carrot

Arsenault said that carrot skins are a nutritional powerhouse that you shouldn’t overlook.

“These skins are rich in fiber, antioxidants like beta-carotene and polyacetylenes, and other beneficial phytonutrients. Beta-carotene, which the body converts to vitamin A, is crucial for maintaining healthy vision, skin, and immunity,” she said.

Antioxidants in the whole carrot, including skins, may help protect your cells from damage, potentially reducing the risk of chronic disease and even cancer.

6. Apple

Among various fruit peels that are consumable, the apple peel stands out as one of the most beneficial to include in your diet. It’s a great source of vitamins and minerals, most notably vitamin C and potassium, which are essential for overall health.

Apple peels are also packed with a high concentration of fiber, contributing to better digestion and weight management. They also contain important antioxidants and plant compounds (like quercetin, catechin, and chlorogenic acid) that may help prevent chronic diseases and promote heart health.

7. Grapes

The skin of grapes is a rich source of antioxidants, including resveratrol, anthocyanins, and flavonoids. These compounds are known for their ability to fight oxidative stress and reduce inflammation in the body.

Resveratrol, in particular, has been linked to various health benefits, including supporting heart health and providing protection against certain types of cancer. Additionally, the fiber found in grape skins promotes a healthy gut microbiome.

8. Watermelon

Watermelons may not have skin, but they do have a nutrient-packed rind that is both edible and versatile. It’s slightly less sweet than the flesh and has a satisfying crunch.

The rind contains citrulline, an amino acid that may help improve blood circulation and lower blood pressure. It’s also packed with fiber, which promotes a functioning digestive system. Watermelon rind is also packed with vitamins C and B6, which are important for a strong immune system and may support brain function.

To incorporate watermelon rind into your diet, consider pickling it or adding it to a stir-fry. The rind can also be blended into smoothies for an extra nutrient boost. For a simpler option, you can dice the rind and add it to salads. This step boosts the nutrients in your dishes and helps minimize food waste.

Before eating, wash the watermelon thoroughly to remove any pesticides or impurities from the skin.