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Oregon Grape Berry
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Nutri-ScoreA

Oregon Grape Berry

Mahonia aquifolium

Clinical Encyclopedia

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

Oregon Grape Berry provides 60 kcal, 1g of protein, 15g of carbohydrates, and 4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Oregon grape berry is a small, dark blue fruit known for its tart flavor and high antioxidant content. It is often used in traditional medicine for its potential health benefits.

Also known as:
Berberis aquifoliumMountain Grape
Scientific NameMahonia aquifolium
Region of OriginUnited States
Popular Comparisons:
Oregon Grape BerryOregon Grape BerryVSAcai Berry BlendAcai Berry BlendOregon Grape BerryOregon Grape BerryVSAcerolaAcerolaOregon Grape BerryOregon Grape BerryVSAmerican Black ElderberryAmerican Black ElderberryOregon Grape BerryOregon Grape BerryVSAmerican BladdernutAmerican BladdernutOregon Grape BerryOregon Grape BerryVSAmerican ElderberryAmerican ElderberryOregon Grape BerryOregon Grape BerryVSAmerican HackberryAmerican HackberryOregon Grape BerryOregon Grape BerryVSAmerican PlumAmerican PlumOregon Grape BerryOregon Grape BerryVSAppleAppleOregon Grape BerryOregon Grape BerryVSApricotApricotOregon Grape BerryOregon Grape BerryVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories60 kcal
Water
80%
Fiber4g
Total16.3g
Protein
1g(6%)
Fats
0.3g(2%)
Carbohydrates
15g(92%)

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 C20 mg (22%)
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, Oregon grape berries help combat oxidative stress and may reduce the risk of chronic diseases.
✓Contains berberine, which has been shown to have antimicrobial properties and may support gut health.
✓May aid in digestion and improve liver function due to its natural compounds.
✓Potentially beneficial for skin health, as it may help treat conditions like eczema and psoriasis.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal upset due to its high fiber content.
!Individuals on certain medications should consult a healthcare provider, as Oregon grape may interact with some drugs.

How to Prepare & Consume

Best consumed raw or as a juice; cooking may reduce its beneficial properties.

Smart Selection & Storage

How to Select

Choose firm, plump berries with a deep blue color. Avoid any that are shriveled or have blemishes.

How to Store

Store in the refrigerator in a paper bag or breathable container to keep them fresh for up to a week.

Myths vs Realities

MythOregon grape berries are toxic.
RealityOregon grape berries are safe to eat in moderation and have been used in traditional medicine.
MythAll berries are high in sugar.
RealityOregon grape berries have a low glycemic index and are lower in sugar compared to many other fruits.
MythCooking Oregon grape berries destroys all their nutrients.
RealityWhile some nutrients may be lost, they still retain beneficial properties when cooked.

Healthy Recipes

Oregon Grape Berry Smoothie Bowl

A vibrant and nutritious smoothie bowl packed with antioxidants, featuring Oregon grape berries for a unique tart flavor.

Ingredients
  • 1 cup Oregon grape berries
  • 1 banana
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • Fresh mint leaves for garnish
Instructions
  1. 1. Blend the Oregon grape berries, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and sprinkle chia seeds and granola on top.
  3. 3. Garnish with fresh mint leaves and enjoy immediately.

Oregon Grape Berry Quinoa Salad

A refreshing quinoa salad featuring Oregon grape berries, mixed greens, and a zesty lemon vinaigrette.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup Oregon grape berries
  • 2 cups mixed greens
  • 1/4 cup diced cucumber
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, Oregon grape berries, mixed greens, and cucumber.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Oregon Grape Berry Chia Pudding

A delicious and healthy chia pudding infused with Oregon grape berry puree, perfect for breakfast or a snack.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1/2 cup Oregon grape berries
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. Blend Oregon grape berries until smooth and set aside.
  2. 2. In a bowl, mix chia seeds, almond milk, maple syrup, and vanilla extract.
  3. 3. Stir in the berry puree, cover, and refrigerate overnight. Serve chilled.

Oregon Grape Berry Oatmeal

A hearty and nutritious oatmeal topped with Oregon grape berries, providing a perfect start to your day.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1/2 cup Oregon grape berries
  • 1 tablespoon honey
  • 1/4 teaspoon cinnamon
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil and add rolled oats.
  2. 2. Reduce heat and simmer for about 5 minutes until oats are cooked.
  3. 3. Stir in Oregon grape berries, honey, and cinnamon before serving.

Oregon Grape Berry Energy Balls

Nutritious energy balls made with Oregon grape berries, oats, and nuts, perfect for a quick snack on the go.

Ingredients
  • 1 cup oats
  • 1/2 cup Oregon grape berries
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup chopped nuts
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a mixing bowl, combine oats, Oregon grape berries, almond butter, honey, nuts, and coconut.
  2. 2. Mix until well combined, then form into small balls.
  3. 3. Refrigerate for at least 30 minutes before serving.

Oregon Grape Berry Salad Dressing

A tangy and flavorful salad dressing made with Oregon grape berries, perfect for drizzling over your favorite greens.

Ingredients
  • 1/2 cup Oregon grape berries
  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. Blend Oregon grape berries until smooth.
  2. 2. In a bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, salt, and pepper.
  3. 3. Stir in the berry puree and serve over salads.

Oregon Grape Berry Yogurt Parfait

A delightful yogurt parfait layered with Oregon grape berries, granola, and nuts for a healthy breakfast or dessert.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup Oregon grape berries
  • 1/4 cup granola
  • 2 tablespoons chopped nuts
  • 1 tablespoon honey
Instructions
  1. 1. In a glass, layer Greek yogurt, Oregon grape berries, granola, and chopped nuts.
  2. 2. Drizzle honey on top and repeat the layers until the glass is full.
  3. 3. Serve immediately for a refreshing treat.

Oregon Grape Berry Infused Water

A refreshing and hydrating infused water using Oregon grape berries, perfect for staying hydrated throughout the day.

Ingredients
  • 1 cup Oregon grape berries
  • 8 cups water
  • Fresh mint leaves
  • Ice cubes
Instructions
  1. 1. In a large pitcher, combine Oregon grape berries and fresh mint leaves.
  2. 2. Pour water over the berries and mint, then refrigerate for at least 2 hours.
  3. 3. Serve over ice for a refreshing drink.

Oregon Grape Berry Granola Bars

Homemade granola bars packed with Oregon grape berries, oats, and nuts, making for a healthy snack option.

Ingredients
  • 2 cups rolled oats
  • 1/2 cup Oregon grape berries
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 cup chopped nuts
  • 1/4 cup dried fruit
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. 2. In a bowl, mix oats, Oregon grape berries, almond butter, honey, nuts, and dried fruit.
  3. 3. Spread the mixture evenly in the baking dish and bake for 20-25 minutes. Let cool before cutting into bars.

Frequently Asked Questions (FAQ)

What are the health benefits of Oregon grape berries?

Oregon grape berries are rich in antioxidants and may support digestive health, liver function, and skin conditions.

How can I consume Oregon grape berries?

They can be eaten raw, made into jams, or used in herbal teas.

Are there any side effects of consuming Oregon grape berries?

Some individuals may experience digestive upset if consumed in large quantities.

Can Oregon grape berries help with skin conditions?

Yes, they may help treat conditions like eczema and psoriasis due to their anti-inflammatory properties.

Is it safe to take Oregon grape with medications?

Consult a healthcare provider before combining with medications, as it may interact with certain drugs.

Where can I find Oregon grape berries?

They can be found in health food stores, farmers' markets, or foraged in the wild.

How should I store Oregon grape berries?

Store them in the refrigerator in a breathable container to maintain freshness.

What is the glycemic index of Oregon grape berries?

The glycemic index is low, around 25, making them suitable for blood sugar management.

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