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American Hackberry
Fruits
Nutri-ScoreA

American Hackberry

Celtis occidentalis

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

American Hackberry provides 70 kcal, 1g of protein, 17g of carbohydrates, and 4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The American Hackberry is a small fruit native to North America, known for its sweet flavor and high fiber content. It is often used in traditional medicine and as a food source for wildlife.

Also known as:
SugarberryHackberry
Scientific NameCeltis occidentalis
Region of OriginUnited States
Popular Comparisons:
American HackberryAmerican HackberryVSAcai Berry BlendAcai Berry BlendAmerican HackberryAmerican HackberryVSAcerolaAcerolaAmerican HackberryAmerican HackberryVSAmerican Black ElderberryAmerican Black ElderberryAmerican HackberryAmerican HackberryVSAmerican BladdernutAmerican BladdernutAmerican HackberryAmerican HackberryVSAmerican ElderberryAmerican ElderberryAmerican HackberryAmerican HackberryVSAmerican PlumAmerican PlumAmerican HackberryAmerican HackberryVSAppleAppleAmerican HackberryAmerican HackberryVSApricotApricotAmerican HackberryAmerican HackberryVSSweet Moorpack ApricotSweet Moorpack ApricotAmerican HackberryAmerican HackberryVSApriumAprium

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories70 kcal
Water
80%
Fiber4g
Total18.2g
Protein
1g(5%)
Fats
0.2g(1%)
Carbohydrates
17g(93%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C5 mg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium150 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, which aids in digestion and promotes gut health.
✓Contains antioxidants that help combat oxidative stress and inflammation.
✓Provides essential vitamins and minerals, contributing to overall health.
✓Low glycemic index makes it suitable for blood sugar management.

Possible Risks & Side Effects

!May cause allergic reactions in sensitive individuals.
!Overconsumption can lead to gastrointestinal discomfort due to high fiber content.

How to Prepare & Consume

Best enjoyed raw or dried; can be added to salads, smoothies, or baked goods for added nutrition.

Smart Selection & Storage

How to Select

Choose fruits that are plump and firm with a vibrant color. Avoid any that are bruised or have blemishes.

How to Store

Store in a cool, dry place or refrigerate to extend shelf life. Consume within a week for optimal freshness.

Myths vs Realities

MythAmerican Hackberry is toxic.
RealityAmerican Hackberry is safe to eat and has been consumed by various cultures for centuries.
MythYou can only eat American Hackberry when it's ripe.
RealityWhile ripe fruits are sweeter, unripe fruits can also be consumed and have their own unique flavor.
MythAmerican Hackberry has no nutritional value.
RealityAmerican Hackberry is rich in fiber, vitamins, and minerals, making it a nutritious addition to the diet.

Healthy Recipes

Hackberry and Quinoa Salad

A refreshing salad combining the nutty flavor of quinoa with the sweet, earthy notes of American hackberries, perfect for a light lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup fresh American hackberries
  • 1/4 cup diced cucumber
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, hackberries, cucumber, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Hackberry Smoothie Bowl

A vibrant smoothie bowl packed with nutrients, featuring blended hackberries and topped with healthy seeds and fruits.

Ingredients
  • 1 cup frozen hackberries
  • 1 banana
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • Fresh fruits for topping
Instructions
  1. 1. Blend frozen hackberries, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with chia seeds, granola, and fresh fruits.
  3. 3. Serve immediately with a spoon.

Hackberry Oatmeal Cookies

Deliciously chewy oatmeal cookies featuring American hackberries for a sweet and wholesome treat.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup American hackberries
  • 1/4 cup honey
  • 1/4 cup coconut oil
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • Pinch of salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, flour, hackberries, honey, coconut oil, vanilla, baking soda, and salt until combined.
  3. 3. Scoop tablespoons of dough onto the baking sheet and bake for 10-12 minutes until golden.

Savory Hackberry and Spinach Stuffed Chicken

Juicy chicken breasts stuffed with a flavorful mixture of hackberries and spinach, creating a healthy and satisfying main dish.

Ingredients
  • 2 chicken breasts
  • 1/2 cup fresh American hackberries, chopped
  • 1 cup fresh spinach
  • 1/4 cup feta cheese
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix hackberries, spinach, feta, salt, and pepper.
  3. 3. Cut a pocket in each chicken breast, stuff with the mixture, secure with toothpicks, and drizzle with olive oil before baking for 25-30 minutes.

Hackberry Chia Pudding

A creamy and nutritious chia pudding infused with hackberries, perfect for a healthy breakfast or dessert.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1/2 cup American hackberries
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, maple syrup, and vanilla extract.
  2. 2. Stir in the hackberries and refrigerate for at least 4 hours or overnight.
  3. 3. Serve chilled, topped with additional hackberries if desired.

Hackberry and Avocado Toast

A trendy and nutritious toast topped with smashed avocado and sweet hackberries, making for a perfect breakfast or snack.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1/2 cup American hackberries
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the bread slices until golden brown.
  2. 2. Mash the avocado in a bowl, season with salt and pepper, and spread it on the toasted bread.
  3. 3. Top with hackberries and sprinkle with red pepper flakes if desired.

Hackberry Energy Bites

No-bake energy bites made with oats, nut butter, and hackberries, perfect for a quick snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup nut butter (peanut or almond)
  • 1/2 cup American hackberries
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Hackberry and Sweet Potato Hash

A hearty and colorful hash featuring roasted sweet potatoes and hackberries, perfect for a filling breakfast or brunch.

Ingredients
  • 2 medium sweet potatoes, diced
  • 1 cup American hackberries
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss diced sweet potatoes and hackberries with olive oil, smoked paprika, salt, and pepper.
  3. 3. Spread on a baking sheet and roast for 25-30 minutes until sweet potatoes are tender.

Hackberry Infused Water

A refreshing and hydrating drink infused with the subtle sweetness of hackberries, perfect for staying hydrated.

Ingredients
  • 1 liter water
  • 1/2 cup fresh American hackberries
  • Mint leaves (optional)
Instructions
  1. 1. In a pitcher, combine water and hackberries.
  2. 2. Add mint leaves if desired, and let it infuse in the refrigerator for at least 2 hours.
  3. 3. Serve chilled over ice.

Frequently Asked Questions (FAQ)

What are the health benefits of American Hackberry?

American Hackberry is high in fiber, antioxidants, and essential nutrients, promoting digestive health and reducing inflammation.

How can I incorporate American Hackberry into my diet?

You can eat them raw, add them to smoothies, or use them in baking for added flavor and nutrition.

Are there any side effects of consuming American Hackberry?

While generally safe, excessive consumption may lead to digestive issues due to its high fiber content.

Where can I find American Hackberry?

They can be found in local markets, health food stores, or foraged in the wild during their season.

How should I store American Hackberry?

Store them in a cool, dry place or refrigerate to maintain freshness.

Can American Hackberry be used in cooking?

Yes, they can be used in various recipes, including jams, jellies, and desserts.

Is American Hackberry safe for children?

Yes, it is safe for children, but moderation is key due to its fiber content.

What is the glycemic index of American Hackberry?

The glycemic index of American Hackberry is approximately 30, making it a low-GI food.

Related Superfoods
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Comparisons
American Hackberry vs Acai Berry Blend American Hackberry vs Acerola American Hackberry vs American Black Elderberry
Nutrients
Protein in American Hackberry Calories in American Hackberry Vitamin-c in American Hackberry Magnesium in American Hackberry
Featured Guides
Health Benefits of American Hackberry Healthy Recipes with American Hackberry
Rankings
Fruits high in fiber Fruits high in vitamin-c Fruits low in carbohidratos Fruits low in índice glucémico