What is the first thought to strike your mind while thinking about berries? Small, seedless and juicy! However, the criteria doesn’t apply to all types of berries present in the world. Yes, that’s right. There is a wide variety of exotic berries out there that are not just delicious, but packed with high nutritional content as well. In fact, you can get all the important minerals, vitamins and antioxidants just from consuming fresh berries every day. Besides, they have been used in the medical science for treating several diseases for ages.
This post is all about berries, and we bet you haven’t tried most of the mentioned ones. Check out the list to read about the health benefits of exotic berries so you don’t forget to try out one wherever you find any.
An Overview of Fruit Berries
Before moving to the main topic, let’s just understand berries better.
The botanical definition of berry is “a fruit with pulp and seeds that is extracted from the only ovary of a single flower.’ According to this description, fruits and vegetables, like grapes, tomatoes, pumpkins, oranges, watermelons, cucumber and even bananas, come under the category of berries. On the other hand, strawberries, mulberries and blackberries are technically not berries.
List of Exotic Berries You Must Try
Who doesn’t love eating fresh berries? Certainly everyone does. Here, we are giving you a lot of reasons to add them in your diet.
Cranberries are loaded with lots of antioxidants and vitamin. This is the reason, they are suggested by the health experts most of the time.
- Cranberries are tart in taste.
- They are native to America and have the history of treating bladder-related issues and kidney diseases.
- They are packed with fiber and vitamin C.
- Due to their medical value, cranberries are also helpful in curing blood disorders, poor appetite and digestive issues.
- In fact, the fruit is known as the best treatment of UTI – Urinary Tract Infection.
- You can either consume it in the form of juice, jam or just snack it raw.
- Because of the tart taste, usually cranberries are sold with preservative sugar in the market.
Nutritional Content of Cranberry
The given value is for 100 grams of unsweetened, raw cranberries:
These round and small berries are pretty much similar to blackberries. However, in reality, both of them are related to different plant genres.
- The seeds of huckleberries are larger than blueberries, and the taste is tarter.
- They are found in different color range, from red to blue.
- Huckleberries are basically wild berries that are rarely cultivated and hard to find in the local grocery stores.
- The fruit is helpful in strengthening immunity, promoting collagen formation and preventing health conditions, such as anemia.
- Since it is enriched with the vitamin C, so expect a healthy glow and reduced aging signs on your face with this exotic goodness.
- Besides, it also deals with digestive issues due to the presence of high fiber content.
Nutritional Content of Huckleberry
I ounce or 28 g of the huckleberry contains:
|Vitamin C||0.8 mg|
Most of you must be familiar with blueberries already. They are juicy, sweet-tasting, dark-colored, pulpy berries.
- Their dark color is because of the presence of a pigment named Anthocynanis in the composition. The ingredient is also known to improve eyesight.
- They have medicinal properties to prevent several health issues, including high blood pressure, digestion problems and even cancer.
- Blueberries are linked with improving mental health as well.
- They are highly suggested by the dietitians because of the low-fat and high fiber content.
- The fruit ensures to keep your cholesterol on the lower side and maintain a healthy heart.
- They are loaded with the vitamin C and vitamin K.
Nutritional Content of Blueberry
Half-cup of blueberries has the following nutrients:
|Fat||Less than 1 gram|
Besides, it entails dietary fiber and is a great source of vitamin K, vitamin C, vitamin A, antioxidants and Manganese.
Also named as Aronia berry, Chokeberry is similar to blueberries in appearance except a much darker color, which is almost blackish.
- It is sour in taste but rich in antioxidants and other components that are good for heart issues and cholesterol level of the body.
- Studies show that chokeberries have properties to fight against cancerous cells.
- Their taste is more on bitter side due to high levels of ‘tannins’ present in the composition.
- Beside all the good, these berries can make your mouth bitter and dry. Due to this very reason; they are mostly used in the form of syrups and jams.
Nutritional Content of Chokeberries
12 grams of ¼ cup of chokeberries offer:
This type of berry grows on small bushes and commonly green in color during the early stages of growth.
- It is sour in taste.
- Gooseberry has been used in Ayurvedic medicines since ancient times.
- It has the properties to maintain heart functions, lower cholesterol levels, settle heartburn, treating nausea, diarrhea and severe diseases, like cancer.
- The fruit is available in a variety of colors that changes from red to yellow, purple and white.
- A high level of anthocyanins makes these berries enrich in various vitamins, fiber and other healthy nutrients. Therefore, it is highly recommended by the nutritionists.
Nutritional Content of Gooseberry
A cup of raw gooseberries, weighing 150 grams contains:
|0.9-gram Fiber||6.5 grams|
|Vitamin A||22.5 mcg|
|Vitamin C||41.6 mg|
Here comes another type of berry with countless benefits.
- It helps in preventing cold symptoms, lowering Cholesterol and generally boosting the immune system of the body.
- During Covid-19, these berries were used across the world to maintain health and prevent lung diseases. Although there is no scientifically proven research behind it
- Besides, Elderberry shouldn’t be consumed in raw form because of its chemical content saturation.
- Instead, you can add these berries in your tea or make a syrup out of it to intake the maximum health benefits.
Nutritional Content of Elderberry
This nutrition information is for 145 grams or 1 cup of whole, fresh elderberries.
This red berry is bitter in taste, but an amazing source of vital nutrients.
- These berries grow on small bushes.
- They have been used in making medicines since old times because of their healing properties.
- Lingonberry has the ability to treat urinary tract infections (UTI), gout, kidney stones and other issues.
- It is not suggested to consume these berries raw. This is why, they are available in the form of syrups, jams and smoothies in the markets.
- The ample quantity of vitamin C and minerals further add to its nutritional value.
Nutritional Content of Lingonberry
A cup of lingonberries (raw) contains the following:
|Vitamin C||21.6 mgs|
8. Red Currants and Black Currants
Red currants are also considered as one of the ‘super fruits’ due to the presence of cyanidin and polyphenol that are responsible for elevating antioxidant levels in the body.
- Besides, they contain vitamin K, vitamin C, Potassium and Manganese.
- They have a tangy and tarty taste with a bit of sweetness inside.
- The presence of the astringent can make your mouth dry and bitter. However, the dryness would be mild as compare to chokeberries.
- Because of this reason, red currents are sold as jellies, syrups, jams and baked food items.
Although black currents belong to same family as red currents, but their benefits are different.
- Anthocyanins are responsible for making their color dark. Moreover, this ingredient ensures several health benefits.
- Black currents contain antiviral and antibacterial properties that are meant to enhance immunity.
- They are also rich in antioxidants and prevent the formation of cancer cells.
- Besides, antioxidants are also helpful in neutralizing free radicals, combating chronic diseases and preventing cell damage.
Nutritional Content of Currents
A serving of quarter cup currants entails:
|Vitamin A||1 mcg|
|Vitamin C||11.5 mg|
Boysenberry is a cross between a loganberry, red raspberry and a variety of blackberries.
- These dark-colored reddish berries have s a sweet, tangy flavor
- They do not contain as much vitamins and fiber as compare to other berries because it is a hybrid fruit.
- However, studies have revealed that consuming these juicy red boysenberries can help in reducing blood pressure.
- The fruit is also known for preventing fat deposit in the gastrointestinal tract.
Nutritional Content of Boysenberries
The following value is for 100 grams of Boysenberries:
|Omega-3 Fatty Acids||0.09 gram|
|Omega-6 Fatty Acids||0.19 gram|
10. Sumac Berries
Sumac trees are popular for their berry-like, bright red drupes, which grow in the form of cone-like, large clusters.
- Although sumac fruit looks like berries, but they are basically drupes, meaning fruits containing a seed in the middle similar to apricot or peach.
- A small sumac berry grows around 4 mm (0.16”) in measurement with almost 30 cm (12”) length.
- It has a citrusy flavor with a tangy taste.
- The fruit is enriched with high amount of the vitamin C.
- Sumac berries are quite popular in Middle Eastern cuisine; they use the ingredient in the form of spice.
Nutritional Content of Sumac Berry
2.7 grams of Sumac Berry contains:
11. Rose Hip
Now this must be new for you! Rose hip has been a part of several beauty creams, face serums and hair oils, but did you know it is technically a berry? Rose hip is the type of berry that grows in a large, bell-shaped fruit (once the rose plant finished blossoming).
- The color of rose hip ranges from red to orange.
- It is enriched with the vitamin C that is extremely beneficial for skin, hair and overall health – internal and external.
- Its taste is sweet with a little tarty hint.
- It is important to note that rose hip berries don’t grow on modern rose.
- This juicy fruit is commonly used in Southeast Asian and Middle Eastern cuisines.
- Chinese make tea out of rose hip to enjoy a comforting, warm and nutritious drink that has the ability to boost immunity.
- Besides, it can be used in the dried form or syrup as well.
Nutritional Content of Rose Hip
From a single rosehip tea bag in the boiling water, you can get only 2 calories with 0 fiber, carbohydrate and protein. While, consuming 100 grams of rose hip offers you the following nutrients:
12. Goji Berries
These tiny red berries contain exceptional medicinal qualities due to the presence of antioxidants.
- Their taste is sweet and sour at the same time.
- This type of berries is categorized under superfoods.
- It is quite difficult to get fresh goji berries in the market. You can either get them in dried or powdered form.
- As per research, consuming around 28 g (one ounce) of this exotic fruit can meet half of your daily need of the vitamin C and vitamin A along with 10% of fiber requirements.
- A majority of Asian country use goji berries in baking dishes to decrease sugar intake and increase their nutritional value.
- Few studies show that the presence of high-level antioxidants slow down aging process, amplify immunity, maintain youth and improve overall health. Luckily, goji berries have this ingredient in ample quantity.
Nutritional Content of Goji Berry
The nutritional value of consuming 100 grams of Goji berries is given in the table below:
|Vitamin A||8040 mg|
|Vitamin C||48.4 mg|
13. Açai Berries
Here comes the tiny, black-purple berry that pretty much looks like grapes.
- Acai berries grow on the palm tree and are loaded with several healthy benefits.
- They are commonly used for issues like high cholesterol level, arthritis, low metabolism.
- The fruit has healing properties, and it aims to improve the quality and texture of your skin.
- It is low in calories, but high in nutritional value.
- Nutritionists suggest consuming these berries daily to cut down some extra weight.
- You can add these berries to your diet in a variety of ways; eat them raw, make juices or use powdered form.
- Studies revealed that acai berry powder has high level of antioxidants and polyphenols that play a great role in repairing damaged cells.
Nutritional Content of Acai Berry
The chart is displaying the nutrition of 100 grams of unsweetened, pure acai puree.
|Vitamin A||26 mcg|
Also known as Rubus Chamaemorus, Cloudberry is found in the north temperate zone.
- It has a sweet taste generally with a subtle hint of tartness.
- It is believed that these berries are produced as a result of a cross between red raspberries and red currants.
- This juicy fruit is rare to find in many countries.
- However, it is highly nutritious, so if you happen to see cloudberries around, don’t forget to grab some.
- They are a rich source of protein and a great alternative of meat for vegetarians.
- They contain a huge number of antioxidants along with the vitamin A, anthocyanins and citric acid.
Content Value of Cloudberry
A bowl of 100 g cloudberry offers you the following goodness:
|Vitamin C||158 mg|
The next on the list is bright, golden-colored berry with a hint of orange. Its appearance is much like orange raspberries.
- Botanical name of salmonberries is Rubus Spectabilis.
- The time of their peak growth begins early in the spring and stays there until early summer.
- They are cultivated in coastal regions with high level of rain to ensure healthy growth.
- These berries can be taken fresh or you can use them in dried, powdered form.
- They are low in calories and highly beneficial for a human body.
- The high fiber and vitamins present in its composition are great for promoting a healthy lifestyle.
- They have a sweet flavor and extremely juicy flesh.
- You can also utilize it in making desserts or pour yourself a refreshing drink out of it; the exotic fruit is sure to enhance the taste of every recipe.
Nutritional Content of Salmonberry
A 100-grams portion of Salmonberry has:
An unusual berry type that looks like a strawberry with lost color but tastes like a pineapple. It is a cross of fragaria virginiana and Fragaria chiloensis.
- These white berries are sold on high price because of their less production, unlimited benefits and uniqueness.
- Their flesh is pale and includes bright red seeds.
- They contain vitamins and minerals in them, and the fiber content is the same as strawberries.
Nutritional Content of Pineberry
This value is for 5 oz. Or 140 grams of pineberries.
- This berry type in enriched with vitamin C and other antioxidants.
- It can either be consumed raw or converted into jellies and jams.
- It is also meant to reduce inflammation, improve vision and strengthen immune system.
- The taste of Physalis is more on a sweeter side similar to tropical fruits, including pineapples and mangoes.
- There are multiple ways to intake the goodness of these berries. You can eat them raw and fresh, make a savory salad, smoothie, jelly, desserts and the list goes on.
Nutritional Content of Physalis
Here is what one cup of physalis has to offer you:
|Vitamin C||41 mg|
18. Saskatoon Berry
This interestingly-named berry looks alike blueberries. However, despite the resemblance, it is related to the apple family.
- Also termed as juneberries, the name Saskatoon is extracted from Saskatchewan – a region which is linked with these berries.
- They are purple-colored, plump berries that become more deep and rich in color as they mature.
- They have a sweet taste like huckleberries.
- The outermost layer of a Saskatoon berry (outer skin) is extremely sensitive and tends to break easily. It can stain your clothes and skin as well.
- A study shows that saskatoon berries contain powerful anti-diabetic and Insulin-like effect on the body.
- The fruit grows in the Western and Northern part and it is rare to find in the grocery stores. However, many online platforms sale it at a high price.
- These berries make a great combination in baking recipes; saskatoon berry pie is an example.
Nutritional Content of Saskatoon Berry
The nutritional value of 100 grams of the Saskatoon berry is:
|Vitamin C||2.4 mg|
This one is a medicinal plant and every part of it contributes to the well-being and health of the consumer. The list of Barberry’s benefits is never-ending.
- It has antimicrobial and anti-inflammatory properties.
- It has an oval shape and bright red color, which turns to orange upon ripping.
- The taste of Barberry is tart and it compliments savory dishes a lot.
- The berries are native to the Southeast Asia and Middle East, and they are used in many dishes there, such as zereshk polow – a recipe with basmati rice topped with saffron and barberries.
- They are used as a baseline in preserves because of their tart flavor.
- It is easier to find dried barberries as compare to the fresh fruit. You can soak them in water for a while before adding to any dish to make them soft.
Nutritional Content of Barberry
This value is for 100 grams of barberry.
|Vitamin C||24 mg|
Often referred to as European blueberries; bilberries have been quite popular overseas due to their reputation as a medicinal plant since the ancient times.
- Bilberries have been used for the treatment of scurvy, which is caused due to the deficiency of the vitamin C in the body.
- They are darker, denser and smoother than North American blueberries.
- They contain antioxidants that have a positive effect on the body in terms of boosting immunity and fighting free radicals to prevent cancer.
- These berries are used in making syrups, jellies, baking and salads, etc.
Nutritional Content of Bilberry
In 148 grams or one cup of bilberries; you will find the following nutrients:
|Fat||Less than 1 gram|
There are several types of berries present in different parts of the world that are unique, delicious, nutritious, but difficult to find on the local grocery stores. We have mentioned 20 exotic berries above along with their benefits and nutritional values. So, in case you find any of these around you, either online or while traveling abroad; don’t forget to grab some and enjoy the goodness of the juicy, pulpy berries. Have you tried any of them already?