Can You Eat Kiwi Fruit With Seeds? Here’s the Truth

Kiwi fruit is delicious, sweet, and chock-full of nutrients, including a large dose of vitamin C. Kiwis are unusual-looking fruits because they are green and have tiny black seeds in them.

Can You Eat Kiwi Seeds?

Bowl of kiwi fruit with seeds that you can eat

Yes, you can eat kiwi fruit with seeds. In fact, not only are you able to eat the seeds found in your kiwi fruit, but they are actually very good for you because they contain a lot of nutrients.

The Many Health Benefits of Eating Kiwi Fruit

Kiwi fruit is a very healthy fruit, and it has a lot of vitamin C, potassium, fiber, and folate. It’s also a very sweet fruit that tastes great. Some people wonder if they can just eat the seeds of the kiwi fruit, and while it’s certainly possible to do that, eating the entire kiwi fruit provides you with more nutritious value than eating just the seeds. Nevertheless, the seeds of the kiwi fruit have some very healthy ingredients, including:

  • Omega 3 fats (the ‘good’ fats)
  • Fiber
  • Protein
  • Antioxidants (mostly vitamin E)

Keep in mind that the amounts of these nutrients found in kiwi fruit seeds are small, which is why eating the entire kiwi fruit is always preferred over just eating the seeds. You can also buy kiwi seeds from a store and grow your own kiwi fruit, but again, the emphasis should be on eating the entire fruit and not just eating the seeds if nutritional advantages are what you want. In terms of nutrient content, the kiwi fruit is indeed one of the most nutritious fruits out there.

Kiwis Help the Digestive Tract

Smoothie made from kiwi that is not a citrus fruit

In addition to having numerous essential nutrients in them, kiwis also help with digestive issues. If you eat the entire kiwi fruit, the seeds themselves are usually undigested, but kiwi fruit has an enzyme called actinidin in it that not only helps you digest foods more easily but also prevents bloating in your stomach.

While most people peel the kiwi fruit before eating it, this is not actually necessary. In fact, if you eat a kiwi fruit whole without peeling the kiwi skin off first, you get even more nutritional benefits, including more vitamin C.


Kiwi fruit is delicious but does contain seeds which, while healthy for you, do not usually get digested when you eat the fruit. It’s always better to eat the entire kiwi fruit if you want to get the most nutrition out of it, but there is nothing wrong with eating the seeds alone. This is one fruit you might want to eat regularly if you’re trying to get healthy.