Can You Eat Kiwi Seeds? Yes, Here’s How To Eat It Properly

Kiwi is one of my favorite fruits – it’s sweet, tangy, and packed with nutritional goodness. But for a long time, I avoided eating the seeds. I thought they were too hard and crunchy to consume.

Until one day when my daughter asked me, “can you eat kiwi seeds?” and I wasn’t sure if it was safe. So, I did what any normal mom would – some solid research.

Thankfully, the answer is yes! You can eat kiwi seeds as long as you do it properly. The trick is to chew them before swallowing, which breaks down the hard outer shell and makes them easier to digest.

So, in this blog post, I’ll share what I learned with you – the truth about eating kiwi seeds, including their health benefits, how to eat them, and some delicious kiwi seed recipes that you can try.

Health Benefits of Eating Kiwi Seeds

Kiwi seeds are tiny, edible black seeds that add crunchiness to the fruit. However, they are often discarded because some people think they are inedible. But did you know that kiwi seeds are packed with nutrients?

Here are some health benefits of eating kiwi seeds:

High in fiber: Kiwi seeds are loaded with dietary fiber that helps promote healthy digestion.

Rich in omega-3 fatty acids: These essential fatty acids support heart health, improve brain function, and reduce inflammation.

Good source of vitamin E: This antioxidant protects the body from oxidative stress and boosts skin health.

Contains minerals: Kiwi seeds contain minerals such as magnesium, potassium, and calcium that play a key role in maintaining bone and muscle health.

How to Properly Eat Kiwi Seeds

How to Properly Eat Kiwi Seeds

Now that you know about the health benefits of kiwi seeds, you might be wondering how to eat them. Here are some ways you can enjoy kiwi seeds:

Eat them raw: Kiwi seeds can be eaten raw, just like the fruit. Simply cut the kiwi in half and scoop out the flesh with a spoon. Chew the seeds along with the fruit.

Blend them: If you prefer a smoothie, you can blend the fruit along with the seeds. The seeds will add crunchiness to the smoothie while boosting its nutritional value.

Sprinkle on dishes: Kiwi seeds can be sprinkled on top of salads, yogurt, or oatmeal. They add texture and flavor to the dish while providing nutrients.

5 Kiwi Seeds Recipes To Try if You Don’t Like Them

If you’re still hesitant about eating kiwi seeds, I’ve got you covered. Here are five kiwi seed recipes that you can try (and I’m sure you’ll love them):

Kiwi Seeds Recipes

Kiwi Seed Crackers: In a bowl, mix 1 cup of kiwi seeds, 1 cup of flour, 1 tsp of salt, 1 tsp of sugar, and 1/4 cup of olive oil. Add enough water to make a dough. Roll out the dough and cut into crackers. Bake at 350 F for 10-12 minutes.

Kiwi Seed and Chia Seed Pudding: Combine 1 cup of almond milk, 1/4 cup of chia seeds, 1/4 cup of kiwi seeds, and 2 tbsp of honey in a jar. Shake well and refrigerate overnight. Enjoy for breakfast or as a dessert.

Kiwi Seed Smoothie: Blend 1 kiwi, 1 banana, 1/2 cup of spinach, 1/4 cup of kiwi seeds, 1 tbsp of honey, and 1 cup of almond milk until smooth. Pour into a glass and serve immediately.

Kiwi Seed Salsa: In a bowl, mix 2 kiwis, 1/2 cup of diced red onion, 1/2 cup of diced cucumber, 1/4 cup of kiwi seeds, 1/4 cup of lime juice, and 1/4 cup of chopped cilantro – season with salt and pepper. Serve with tortilla chips or grilled fish.

Kiwi Seed Salad Dressing: Combine 1/4 cup of kiwi seeds, 1/4 cup of olive oil, 1/4 cup of apple cider vinegar, 2 cloves of garlic, 1 tsp of honey, and a pinch of salt in a blender. Blend until smooth. Use it as a salad dressing or marinade.

People Also Ask

Is there any part of a kiwi you can’t eat?

Kiwi fruit can be eaten as a whole (yes, with the skin). You can eat all parts of a kiwi, including the skin, flesh, seeds, and core.

Can you eat kiwi skin?

Kiwi skin is safe to consume. In fact, eating the skin can bring out more nutrients, like fiber and vitamin E, but be sure to wash it first.

Can we eat kiwi with salt?

You can sprinkle a pinch of salt on top of the kiwi slices to bring out their flavor. Salt enhances the sweetness and tanginess of kiwi.


In conclusion, we can eat kiwi seeds as they are edible and nutritious. They add crunchiness to the fruit and boost its health benefits. So, go ahead and enjoy your kiwi fruit with its tiny, nutritious seeds!

I’m a passionate food blogger on a journey to become a go-to person who can help others prepare delicious foods. I share recipes, food substitutes, and other cooking tips. Read more about my journey...

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