What are Kiwi Berries? The Ultimate Guide to This Tiny Fruit

Imagine a fruit that combines the sweetness of a grape, the tartness of a kiwi, and the convenience of a berry. Actually, you don’t have to imagine it—you just need to try kiwi berries. 

Kiwi berries are miniature fruit powerhouses. They may be small, but they pack a punch when it comes to flavor and nutrition. Unlike their fuzzy full-sized kiwi cousins, kiwi berries are smooth-skinned, so you can pop them straight into your mouth, no peeling required. 

Whether you’re looking for a new snack option or a recipe ingredient, kiwi berries have something to offer. Here, we’ll explore everything you need to know about kiwi berries—from their origins and health benefits to how you can enjoy them. 

What are Kiwi Berries?

Kiwi berries, also known as baby kiwis or hardy kiwis, are a smaller, smooth-skinned cousin of fuzzy kiwi fruits. Unlike regular kiwis, kiwi berries are about the size of a large grape, making them super simple to snack on.

Native to parts of Northern Asia and Siberia, these berries grow on vines and thrive in cooler climates. Although they’ve been around for centuries, kiwi berries have recently gained popularity in markets worldwide thanks to their convenience, sweet flavor, and impressive nutritional value. They’re often sold in small punnets and are perfect for on-the-go snacking.

If you want to try kiwi berries, keep an eye out for them at grocery stores and in our Harvest and Season’s Best fruit delivery boxes in September and October. They grow best in the Pacific Northwest (think Oregon and Washington) and their season is short and sweet, just like they are.

Taste Profile

Kiwi berries are sweet, tangy, and juicy, with a flavor similar to regular kiwis but slightly sweeter. Just pop them into your mouth, bite through their smooth skin, and enjoy! Each bite is a burst of refreshing, grape-like juiciness on the tongue.

To figure out if your kiwi berries are ripe and ready to eat, take a look at their color and texture. They’re ripe when their skin is dark green and just slightly wrinkled.

Nutritional Profile of Kiwi Berries

Kiwi berries are packed with over twenty essential nutrients—enough to make them a superfood. Here’s a breakdown of their impressive nutritional value.

• Phenolics (1301 milligrams per 100 grams): These have antioxidant benefits and are great for anti-aging.
• Vitamin B8 (982 milligrams per 100 grams): Kiwi berries are the best-known source of Vitamin B8 (aka myo-inositol), which helps keep your cells healthy.
• Vitamin C (430 milligrams per 100 grams): This is excellent for boosting your immune system and warding off illness.
• Lutein (.93 milligrams per 100 grams): This helps keep your vision sharp.

Essential Minerals

• Potassium
• Calcium
• Zinc

These nutrients contribute to the kiwi berry’s antioxidant, anti-inflammatory, and potential anti-tumor properties. Early research also suggests benefits for gastrointestinal health, cholesterol control, and even treatment of certain cancers.

FAQs

1. Are kiwi berries the same as kiwi?
   No, kiwi berries are smaller, smooth-skinned cousins of regular kiwis. They taste similar, but you can eat them whole like a raspberry or blackberry.
2. How do you eat kiwi berries?
   Simply rinse them and pop them in your mouth—no peeling needed. You can also slice them onto salads, blend them into smoothies, or layer them into desserts like tarts and parfaits.
3. Are kiwi berries good for you?
   Yes, kiwi berries are packed with Vitamin C, antioxidants, and essential minerals like potassium and calcium. They really put the “super” in superfood!