Fruit rind nutrition guide: 8 fruit and veggie skins you can eat

In the United States, we waste over $161 billion worth of food every year.

For many of us, one of those areas of waste comes in the form of the fruit rind. Unless your favorite fruit is an apple, you probably don’t eat the skin, or rind, of your fruit.

The reasons for this come down to the fact that some fruit rinds are not edible, and others are not appealing.

Fruits are not the only offender here. Many vegetables are commonly pealed. Some of the most common fruits and vegetables have edible rinds that you may not know about.

Fruit Rind, Vegetable Skin, and Consumption

The outer rind or skin of the fruit and vegetables you eat may not be edible. The ones that can be eaten are often full of nutrients.

In some cases, we lose more nutritional value from throwing away the rind than we gain from eating the inside.

Here are eight fruits and vegetables that have edible rinds and skins, some you may know and others you may not.

1. Mango

Mangoes are delicious and used in everything, from salsa to salads. To prepare a mango, most people peel the fruit and then discard the rind.

Mango skins are full of vitamins and are quite tasty. They do not look the most ,appealing but you won’t be disappointed if you try one.

2. Potato Skins

For some people, this will seem obvious, but many people don’t eat potato skins. This can be because they don’t realize that the skins are delicious and healthy. If you properly wash your potatoes before baking or cutting them, you are in for a treat.

If mashing potatoes or making French fries, leave the skin on. The addition of the skins will make the dish have a better texture and is preferred by many people. Another way to enjoy the skin is when baking, just add a little butter and salt to the outside of your potato.

3. Oranges

Most of us know how to eat an orange. We do it by cutting the rind away and then eating the juicy inside. You may have even wondered, can you eat an orange peel? The answer is yes. The peel of an orange can be consumed on its own, but it can also be put into many things.

Orange zest is a great way to liven up many dishes. The mild flavor and acidity of the orange rind tastes great, but it is also a great garnish. Finding ways to use the orange rind will not only reduce your waste, but it will also make your food prettier.

4. Eggplant

While not as popular in American cuisine as it is in the Mediterranean, the eggplant is full of goodness. In the case of the eggplant, age and size matter. The younger and smaller the eggplant is, the softer and more delicious the skin will be.

Eggplant is an excellent antioxidant. The skin can be left on whether you are frying or braising the eggplant. If you are frying your eggplant, leaving the skin on can even help it remain less mushy. This can make the texture more pleasing and healthier.

5. Garcinia Cambogia

A little tropical fruit that looks like a pumpkin, this fruit is featured in southeast Asian cooking and curries. You may not have much experience with this fruit directly, but you may have heard about it. How does Garcinia Cambogia work can be read about here.

If you are into curries and southeast Asian dishes, don’t pass up the chance to snag one if you can. The sour flavor that it imparts to the dish can be a vibrant addition. Your friends will marvel at the authentic and delicious flavor that your food has.

6. Lemons

When it comes to the fruit rind, there is one contender for the best of all. The lemon has a rind that is both mild and delicate and can be delicious. Instead of throwing away the lemon rind, consider using it to produce even more flavorful food.

Fish, soups, and even baked sweets can be taken up a notch with a bit of lemon rind. Whether you are zesting it, blending it, or baking it, the rind should never be thrown away. Citrus fruit is fantastic for both their flavor and their nutrition.

7. Cucumbers

Another one on our list that may surprise some people is the cucumber. You can argue about whether you should enjoy this as a fruit or a vegetable, but one thing that can’t be argued is the nutritional value of cucumbers.

Many people have asked, “Can you eat a cucumber skin?” Yes! The cucumber skin doesn’t need to be removed for any purpose. You can trim it, clean it, and then slice it up and you are ready to devour the entire cucumber.

8. Kiwi

It is true, kiwi skin is edible. This tiny fruit is packed with nutrition, and the skin is no exception. In fact, eating the skin will triple the amount of fiber you receive from the fruit. Kiwi is a mild-tasting fruit that many people are used to enjoying when scooped out and not left with the skin on.

Honorable Mentions

Many fruits and vegetables are edible in their entirety. Questions like, “Can you eat peach skin?” come up quite a bit. Yes, you can eat a peach skin. Peaches, pears, apples, plums, and squash all make the list of our honorable mentions.

Reduce Food Waste, Enjoy the Rinds

The next time you’re sitting down to enjoy a vegetable or fruit, remember this list. Don’t just pitch the fruit rind out. Whether you want to eat it by itself or with something else, the rind is full of nutrients that will help make you strong and healthy.

Whether it is a fruit rind or vegetable skin, the same truth applies. Increase your health by eating right and reduce your waste by not throwing away what you can eat. If we all do our part, we can live healthier and produce much less waste.

We hope this guide proved useful in learning more about fruit rinds. If you liked what you read, take a moment to browse our website for other related topics.