Food experts share what fruits and veggies have edible peels. Here are some you should avoid peeling, and others you should peel, to reap the most nutritional benefits.

Always peel avocados, garlic, and onions

Avocado skin is tough to digest and not something you should eat. Avocados are a good source of fiber, potassium, folic acid, and monounsaturated fats. As for garlic and onions, the peel is not especially beneficial or tasty—so it’s worth taking that layer off.

Always peel tropical fruits

Pineapples, papayas, mangos, bananas, melon, and lychee are tropical fruits that you should always peel. These fruits have skins that are so hard to chew and digest that they are considered inedible.

Save the peels of pumpkins and winter squashes

Pumpkins, technically a fruit, and winter squashes have skins you can only eat if you cook and soften them.

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Save the peels of citrus fruits

The peels of citrus fruits like lemons, limes, and oranges are edible if you cook or grate the skin into zest. Oranges and other citrus fruits are not only some of the best antioxidant-rich foods you can eat, but their peel is also one of the food scraps you didn’t know you could eat.

Avoid peeling potatoes

The peel of potatoes contains fiber, iron, vitamin C, potassium, and folate. Instead of stripping away those nutritious benefits, use a vegetable brush to scrub the potato gently before cooking.

Avoid peeling eggplants and zucchini

Keep the eggplant skin on if you want the extra fiber, flavonoids, and magnesium. Another reason to keep eggplant skin and zucchini skin on too is because of water. Both zucchini and eggplant have a high water concentration; zucchini is 95 percent water, and eggplant is 92 percent water. The skin of these veggies is where most of the nutrients are.

Avoid peeling kiwis and cucumbers

Kiwi skins are surprisingly edible. The kiwi skin has lots of vitamin C, and eating it triples the amount of fiber. Try slicing it really thin to warm up to eating the fuzz. As for cucumbers, you’ll want to keep the skin for the vitamin K, fiber, and potassium—but you can do without that waxy layer. Cucumber skins can be waxy, so be sure to wash well and even use a paper towel to rub off the waxy layer.

What is the food you like the most peeled?

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