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Chinese Hackberry
Fruits
Nutri-ScoreA

Chinese Hackberry

Celtis sinensis

Clinical Encyclopedia

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

Chinese Hackberry provides 70 kcal, 1.5g of protein, 15g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Chinese hackberry is a small fruit known for its sweet flavor and high water content, making it a refreshing snack. It is rich in vitamins and minerals, contributing to overall health.

Also known as:
CeltisHackberry
Scientific NameCeltis sinensis
Region of OriginChina
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories70 kcal
Water
85%
Fiber3g
Total16.8g
Protein
1.5g(9%)
Fats
0.3g(2%)
Carbohydrates
15g(89%)

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 antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases.
✓Contains dietary fiber that aids in digestion and promotes gut health.
✓Low glycemic index makes it suitable for blood sugar management.
✓High water content helps in hydration and maintaining skin health.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with allergies to similar fruits should exercise caution.

How to Prepare & Consume

Best enjoyed fresh, can also be dried or made into jams. Wash thoroughly before consumption.

Smart Selection & Storage

How to Select

Choose firm, plump fruits with a vibrant color. Avoid any that are bruised or overly soft.

How to Store

Store in the refrigerator in a breathable bag to maintain freshness for up to a week.

Myths vs Realities

MythChinese hackberry can cure all diseases.
RealityWhile nutritious, it is not a cure-all and should be part of a balanced diet.
MythEating Chinese hackberry will cause weight gain.
RealityIt is low in calories and can be part of a weight management plan.
MythChinese hackberry is toxic if consumed in large quantities.
RealityIt is safe to eat in moderation, but excessive intake may cause digestive issues.

Healthy Recipes

Chinese Hackberry Salad with Citrus Dressing

A refreshing salad that combines the nutty flavor of Chinese Hackberry with crisp greens and a zesty citrus dressing.

Ingredients
  • 2 cups fresh Chinese Hackberries
  • 4 cups mixed salad greens
  • 1 orange, segmented
  • 1/4 cup sliced almonds
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the salad greens, Chinese Hackberries, orange segments, and sliced almonds.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Stir-Fried Chinese Hackberry and Broccoli

A quick and nutritious stir-fry featuring Chinese Hackberries and vibrant broccoli, perfect for a healthy weeknight meal.

Ingredients
  • 1 cup Chinese Hackberries
  • 2 cups broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat, add garlic and ginger, and sauté until fragrant.
  2. 2. Add broccoli florets and stir-fry for 3-4 minutes until tender-crisp.
  3. 3. Stir in Chinese Hackberries and soy sauce, cooking for an additional 2 minutes. Serve over brown rice.

Chinese Hackberry Smoothie Bowl

A nutritious smoothie bowl packed with the goodness of Chinese Hackberries, topped with fresh fruits and seeds.

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

Chinese Hackberry Quinoa Salad

A hearty quinoa salad enriched with Chinese Hackberries, vegetables, and a light vinaigrette, perfect for meal prep.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup Chinese Hackberries
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, Chinese Hackberries, cucumber, and cherry tomatoes.
  2. 2. In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled or at room temperature.

Chinese Hackberry and Chicken Stir-Fry

A protein-packed stir-fry with tender chicken and Chinese Hackberries, served over whole grain noodles.

Ingredients
  • 1 cup Chinese Hackberries
  • 1 pound chicken breast, sliced
  • 2 cups mixed bell peppers, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • Cooked whole grain noodles for serving
Instructions
  1. 1. Heat olive oil in a skillet over medium-high heat, add chicken slices, and cook until browned.
  2. 2. Add bell peppers and Chinese Hackberries, stir-frying for 5-7 minutes.
  3. 3. Stir in soy sauce and serve over cooked whole grain noodles.

Chinese Hackberry Energy Bites

Nutritious energy bites made with Chinese Hackberries, oats, and nut butter, perfect for a healthy snack.

Ingredients
  • 1 cup Chinese Hackberries
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, combine Chinese Hackberries, rolled oats, almond butter, honey, chocolate chips, and vanilla extract.
  2. 2. Mix until well combined, then form into small balls.
  3. 3. Refrigerate for at least 30 minutes before serving.

Chinese Hackberry Chia Pudding

A delightful chia pudding infused with Chinese Hackberries, perfect for a nutritious breakfast or dessert.

Ingredients
  • 1 cup almond milk
  • 1/4 cup chia seeds
  • 1/2 cup Chinese Hackberries
  • 1 tablespoon maple syrup
  • Fresh fruit for topping
Instructions
  1. 1. In a bowl, whisk together almond milk, chia seeds, and maple syrup.
  2. 2. Stir in Chinese Hackberries and refrigerate overnight.
  3. 3. Serve topped with fresh fruit in the morning.

Chinese Hackberry and Spinach Smoothie

A vibrant green smoothie that combines Chinese Hackberries and spinach for a nutrient-rich drink.

Ingredients
  • 1 cup Chinese Hackberries
  • 1 cup fresh spinach
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Blend Chinese Hackberries, spinach, banana, coconut water, and flaxseeds until smooth.
  2. 2. Pour into a glass and enjoy immediately for a refreshing boost.

Chinese Hackberry Stuffed Bell Peppers

Colorful bell peppers stuffed with a mixture of Chinese Hackberries, brown rice, and spices for a wholesome meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked brown rice
  • 1 cup Chinese Hackberries
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked brown rice, Chinese Hackberries, cumin, paprika, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.

Chinese Hackberry Oatmeal

A warm and comforting bowl of oatmeal topped with Chinese Hackberries and nuts, perfect for a healthy breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1/2 cup Chinese Hackberries
  • 1/4 cup chopped walnuts
  • 1 tablespoon honey or maple syrup
  • Cinnamon to taste
Instructions
  1. 1. In a pot, bring water or almond milk to a boil, then stir in rolled oats.
  2. 2. Cook for 5-7 minutes until creamy, then stir in Chinese Hackberries, walnuts, honey, and cinnamon.
  3. 3. Serve warm, garnished with additional nuts if desired.

Frequently Asked Questions (FAQ)

What are the health benefits of Chinese hackberry?

Chinese hackberry is rich in antioxidants, vitamins, and minerals, promoting overall health and aiding in digestion.

How can I incorporate Chinese hackberry into my diet?

You can eat them fresh, add them to salads, or use them in smoothies.

Are there any side effects of consuming Chinese hackberry?

While generally safe, excessive consumption may cause digestive issues due to high fiber.

Can Chinese hackberry help with hydration?

Yes, its high water content makes it an excellent choice for hydration.

Is Chinese hackberry suitable for diabetics?

Yes, it has a low glycemic index, making it a suitable fruit for diabetics.

How should I store Chinese hackberry?

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

What nutrients are found in Chinese hackberry?

It contains vitamin C, potassium, and dietary fiber.

Can I eat the seeds of Chinese hackberry?

The seeds are generally safe to eat but are often discarded due to their hard texture.

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Comparisons
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Nutrients
Protein in Chinese Hackberry Calories in Chinese Hackberry Vitamin-c in Chinese Hackberry Magnesium in Chinese Hackberry
Featured Guides
Health Benefits of Chinese Hackberry Healthy Recipes with Chinese Hackberry
Rankings
Fruits high in fiber Fruits high in vitamin-c Fruits low in carbohidratos Fruits low in índice glucémico