Kiwi Berry

By EAT-SMARTER
Updated on 28. May. 2020

The kiwi berry, a little sister to the better-known kiwi, is a nutritious little green fruit.

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Kiwi Berries...

  • ...have plenty of vitamin C. Just like its big sister, the kiwi, the kiwi berry also offers a large amount of vitamin C: In every 100 grams there are 52.5 milligrams, which is more than half the average daily requirement for an adult.
  • ...strengthen bones and nerves. Kiwi berries contain minerals like calcium, phosphorus and magnesium. This strengthens the bones and helps the nerves function.
  • ...stimulate digestion. The kiwi berry's small black seeds in the green flesh contain plenty of soluble fiber and can therefore help with digestive problems.
  • ...have a gentle draining effect. Kiwi berries hardly contain any salt, but they offer plenty of potassium. This mineral regulates the body's fluid balance and helps the body drain water in a gentle way.
  • ...protect the body's cells. Kiwi berries have an unusually high vitamin E content for a fruit. Just 100 grams cover a good 1/3 of the recommended daily amount with about 5 milligrams. This will help protect the body's cells from free radicals and prevent premature aging.
  • ...can have a negative interaction with other drugs. Anyone taking SSRIs should discuss with their doctor whether they can eat kiwi berries. It is possible they can change the way antidepressants work in an unforeseen way.

What You Should Know About Kiwi Berries

For centuries, hardly anyone knew about kiwi berries. That's because the wild kiwi berry was extremely sensitive and did not keep for long while being exported.

The kiwi is only two to three centimeters and weighs a maximum of 15 grams. It has the same green color and black seeds as its big sister, but their skin is smooth and so soft. Unlike the kiwi, you can eat the kiwi berry without peeling it.

Origin

The original home of the kiwi berry lies in South-East Asia. In the meantime, however, they are also cultivated in France, Italy, Portugal and the Netherlands.

Season

If you like kiwi berries, you have to take advantage of their rather short season, which only lasts from September to the beginning of November.

Taste

Not surprisingly, kiwi berries taste similar to their big sisters, but they're pleasantly mild and less acidic.

How Healthy Are Kiwi Berries?

While kiwi berries are sometimes considered the latest superfood, the small fruits have no more and no less health benefits than many others. But  kiwi berries do offer a significant amount of vitamin C — just 50 grams has about 44 percent of the recommended daily requirement.

Kiwi berries can also be effective as a natural anti-aging and cell protection agent, as they have an unusually high vitamin E content for a fruit. Each 100 grams contain about 5 milligrams — a good third of the daily recommended amount.

Because their small seeds provide soluble fiber, kiwi berries can also help digestion and keep the intestinal flora healthy.

Kiwi berries can alter the effectiveness of antidepressants called SSRIs (serotonin reuptake inhibitors). Be sure to discuss with your doctor if this could be a problem.

Nutritional values of kiwi berries per 100 grams  
Calories 52
Protein 0.9 grams
Fat 0.8 grams
Carbohydrates 12.2 grams
Fiber 3.6 grams

Shopping and Kitchen Tips

Shopping

When they're in season, you can buy kiwi berries in bunches of 12 to 15 fruits at the grocery store. While they're on the pricey side, every single kiwi berry has to be picked by hand.

Storage

In order for kiwi berries to develop their full flavor, it's best to leave them to ripen at room temperature for one or two days after they're purchased. After that they will keep in the refrigerator for up to a week. You can also freeze them or, like other berries, make jam, compote or juice.

Preparation

There is no need to clean and peel them, you just have to wash them and let them drain.

What To Make With Kiwi Berries

Whether you're enjoying them as a small snack or a fruity dessert topping, in a fruit salads, in a curd cheese or yogurt, with muesli or as a healthy smoothie, the kiwi berry can do almost anything.

It also goes well with hearty dishes as a braised sauce for poultry or white meat.

Knowledge To Go

The small fruits contain plenty of vitamin C, vitamin E and easily digestible soluble fiber. Since they also contain few calories, they are also perfect as a healthy snack for in-between meals.

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