Home Crochet baby clothes40 fruits and vegetables that you can eat with shell | Live healthy

40 fruits and vegetables that you can eat with shell | Live healthy

  • Fruits and vegetables
  • potatoes

A healthy, conscious diet is becoming more and more important to many people. Fruits, vegetables, pulses and alternatives to animal fats, sugars and dairy products are more often integrated into your diet. More and more people are wondering which fruits and vegetables can be eaten with the skin, as they are known to contain a lot of vitamins and nutrients. A clear list can be found here.

Fruits and vegetables are among the most important ingredients for a healthy diet. Responsible for this are the ingredients : Vitamins, ballast and minerals, trace elements and antioxidants are essential for the body and have a positive effect on this. The majority of these substances are not contained exclusively in the pulp, but in the shells and shells of the food. Alone, the shell of an apple contains the majority of the more than 30 trace elements and vitamin, which make up the pome fruit. But there are even more fruits and vegetables that can be eaten with the shell, even if it does not taste as spectacular as the pulp or plant tissue.

Fruits and vegetables

40 fruits and vegetables that you can eat with shell

The apples, cucumbers and radishes with the shell is consumable, is clear to many people. However, there are so many more vegetables and fruits, as well as fruit vegetables whose appearance does not have to be disposed of easily. This includes even plant species that you would normally peel instinctively, but turn out to be edible. It is important, depending on the ingredients or the habitat of the plant, to prepare it properly, for example root vegetables, which should be washed or brushed off beforehand, unless you really want to chew on earth crumbs. The following list gives you an overview of edible varieties with peel.


Of course, apples are on this list. The popular fruits can be eaten with the shell and contrary to common opinions even with the cores. Although these contain hydrocyanic acid, this is only released when the nuclei are chewed. A dangerous dose is only possible from 200 cores.



Pears can be eaten like apples with the peel and seeds. As long as the stalk and the flower residue have been removed, the entire pear can be eaten. However, if you want to cook the pome fruit, you should definitely remove the seeds.


Grapes, whether grapes or table grapes, can be easily eaten with the shell. In the East Asian region, especially Japan, it is often the case that grapes are peeled, which is a waste. Especially in the grape skin many ingredients such as flavors are included, which are so important for this reason for the wine production.


Kakis, the popular fruits from the Mediterranean, are available in numerous varieties and types such as the Sharon. You can simply wash the fruits after the purchase and then remove the leaves and seeds. For many people the skin is a bit too tough, but the taste is not too different from the pulp.

citrus fruits

You can consume the peel and even the white, cellular tissue between peel and pulp of all citrus fruits. These contain significantly higher amounts of vitamins such as the pulp and should therefore not be thrown away. However, you should only consume the peel of organic citrus fruits as the peel stores pesticides in high dosages. It does not matter if you eat a lemon, lime, grapefruit or even a pomelo, all citrus fruits consumable by humans are meant.


Of course, berries are also on this list. For huckleberries, prickly gooseberries and gooseberries and in fact all berry fruits, it is worthwhile in no way to peel them, since the shell accounts for a large part of the weight.


Cherries are also consumable with the shell and no one peels these fruits in itself. Of course you should not consume the stalk and the seeds.



Peaches also do not need to be peeled, just washed. Here you can bite directly into the fruit, as long as you do not chew the poisonous core.


Among the plums are numerous plants that you can easily consume with peel.

  • plums
  • Mirabelle
  • apricots
  • nectarines

Of course, there are single varieties of plums such as the Japanese plum (Prunus mume), known under the name Ume or Umeboshi, which should be eaten with the shell, but not raw. The species available in Europe can easily be eaten after washing and removing the seeds.


Yes, you can just eat bananas with shell as long as the stem and the black end are cut away. In addition, you should bet on organic bananas. The banana skin contains large amounts of potassium, vitamins B6 and B12, which have a positive effect on the heart and nervous system. If you do not want to eat the banana skin directly, you can make it together with the banana as a smoothie.


The skin of organic avocados can be consumed as long as they are washed off well. Especially thin-skinned varieties such as Criollo are recommended here, as they contain less bitter substances and are not so firm. Although the shell does not really taste good, it contains a lot of antioxidants.



Even organic kiwis are edible. For this only the hard parts at the ends need to be cut off.


Mango peels are also edible and contain many antioxidants and fiber. However, sensitive people should refrain from consuming them because of the urushiol they contain, as this could lead to breathing difficulties.


Melons are edible on the whole, especially watermelons, as long as they are organically grown. Honeydew melons are easy to enjoy despite their hard fibers and even support weight loss.


Olives are consumable like grapes in one piece.


Even papayas from organic farming can be consumed completely. Yes, the kernels are very spicy, but these have a positive effect on digestion. 100 grams of the fruit with the shell cover the daily vitamin C requirement.


Star fruits are washed, cut into pieces and eaten.


Strawberries are also included.



Radish does not need to be peeled, just washed or brushed with a brush. The shell is not inedible and contains expectorant substances that help with a cold.


Physalis are freed from the leaves and can be consumed directly.


Zucchinis belong to the cucurbits, as well as melons, and can therefore be easily eaten with the shell. You should never peel zucchini, that would be a waste of valuable ballast and minerals. Zucchini can be used in many recipes in the creative kitchen and is a good companion for many meat dishes.



In itself you can eat any pumpkin with shell, especially Hokkaido, bottle, musk and spaghetti squash are to be mentioned here. These need only be cooked to be edible.


Cucumber peels are also recommended as they contain antioxidants and vitamins. Without the peel, cucumbers are refreshing, but for the most part they are only water.


Never peel carrots, but always clean them, if you want to eat a lot of beta-carotene.


Beetroot does not have to be peeled, but is not really popular due to its intense aroma. This only has to be thoroughly cleaned with a brush or water.


Eggplants are either peeled or shelled. That is up to your own taste.


Tomatoes are peeled or not. The shell contains a lot of vitamin A, B1, B2, E and C.


Green asparagus

White asparagus is unearably inedible, with thick, green bars only the lower part must be cut off. Even raw excites the green vegetables and acts diuretic and detoxifying.


You can also eat garlic with shell, even if it is slightly fibrous. There is also much of the healthy, essential oil in this one.

Chili and paprika

Dried, cooked or pickled, peppers and chilies do not need to be peeled.


As long as you eat figs from organic farming, the consumption of the shell is recommended.


sugar snap

Mangetout are the only legumes whose pods you can eat.

sweet potato

Sweet potatoes, despite their name, are not related to the potato and can therefore be eaten with shell as long as dark spots are cut out.

Jerusalem artichokes

Jerusalem artichoke is unknown to many. The root vegetable looks similar to ginger and can easily be eaten with shell.


Celery does not have to be peeled when it comes to young tubers or celery. The smoother the shell, the better.


Stop shedding ginger, as you will otherwise lose many important ingredients, such as acetylsalicylic acid, that work effectively against many ailments in the body.



Brush or wash the root vegetables and prepare. The same applies to other root vegetables such as parsley and salsify.


Even young fennel can be eaten with peel.


When Kohlrabi also put on young tubers and always wash before.


Simply separate radishes from leafy greens, wash and eat in one piece. Folic acid and potassium are stored in the small tubers.


This list does not list any vegetables such as lettuce, cauliflower or kale as they eat the leaves but there is no shell in them. Likewise, broccoli, leeks and spring onions can be counted because they have plant parts that are not eaten. However, the consumable parts do not really have a shell and therefore are not on this list.

Tip: Many tropical fruits such as dragon fruits, durian or passion fruits can not be eaten with shell. What you should be aware of when vacationing in tropical regions: Everything that can be shelled, must not be cooked before consumption to prevent infectious diseases.


Potatoes: with shell or without shell ">

  • germinating
  • green
  • provided with dark spots
  • Pressure points are visible

These indicate a higher solanine and should not even be eaten shelled, depending on the age.

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