What are hackberries good for? Exploring the Health and Dietary Benefits

October 4, 2025 •

4 min read

Historically prized by Native American cultures, hackberries (from the Celtis genus) are known to be high in protein, sugar, and calories, making them a dense and valuable trail food. This resilience and nutritional density prompts the question: What are hackberries good for?

Quick Summary

Hackberries offer significant dietary fiber, protein, and minerals, with culinary applications ranging from milling into flour to crafting milk and preserves. They are also a critical food source for wildlife and were traditionally used medicinally for various ailments.

Key Points

Rich in Macronutrients: Hackberries are a calorie-dense source of protein, dietary fiber, and natural sugars, especially when the whole fruit and seed are processed together.
High in Antioxidants: The fruit contains a variety of beneficial antioxidants, including carotenoids and tocopherols, which support cellular health.
Culinary Versatility: Despite the hard seed, hackberries can be ground into a nutrient-rich paste or milled to create a flour-like substance for cooking and flavoring.
Supports Wildlife: The tree and its fruits provide a crucial food source for numerous birds and mammals, as well as a host plant for butterflies.
Traditional Medicinal Uses: Various parts of the hackberry have been used in traditional medicine to treat issues ranging from digestive problems to inflammation.
Easy to Grow: As a hardy, resilient, and drought-tolerant tree, hackberries are an easy and sustainable addition to a landscape for erosion control and wildlife habitat.

The Humble Hackberry: A Nutritional Powerhouse

Often overlooked in modern cuisine, the hackberry fruit is a small but mighty source of nutrition, historically a staple for indigenous peoples across North America. These fruits, which are technically drupes, come from the hackberry tree, a hardy and adaptable species. The secret to the hackberry’s nutritional value lies in both its thin, sweet outer pulp and its hard, edible seed. Unlike many berries, which are celebrated primarily for their antioxidants, hackberries offer a more balanced profile of macronutrients.

The Nutritional Profile of Hackberries

Scientific studies have confirmed the robust nutritional makeup of hackberry fruits and seeds.

Macronutrients and Fiber

Protein: The hackberry seed is a significant source of protein, with some varieties containing up to 19.32% crude protein. When the entire fruit (pulp and seed) is ground, it provides a substantial protein boost.
Dietary Fiber: Both soluble and insoluble dietary fiber are abundant in hackberries, contributing to digestive health. Studies have found total dietary fiber levels of over 10%. This fiber content aids in managing blood sugar and cholesterol levels.
Sugars: The mesocarp, or thin, fleshy pulp, is notably sweet and high in natural sugars like fructose, sucrose, and glucose. This makes the whole fruit a calorie-dense and satisfying energy source.

Vitamins and Minerals

Antioxidants: Hackberries are rich in various antioxidant compounds, including flavonoids, phenolics, and carotenoids like β-carotene, lutein, and zeaxanthin. These help combat oxidative stress in the body.
Vitamin E: A notable amount of Vitamin E (tocopherols) is found in hackberry seeds, which supports cell health and antioxidant activity.
Minerals: The fruit contains a wealth of minerals, such as potassium (supporting healthy blood pressure), phosphorus, calcium (vital for bone health), and manganese.

Culinary Uses: From Pastes to Preserves

One of the most valuable aspects of hackberries is their versatility, though consuming the berries requires a bit of effort due to their hard seed. Here are some traditional and modern ways to use them:

Whole Fruit Paste: Historically, Native Americans would pound the entire fruit, including the hard seed, into a paste or meal. This process makes the seed's protein and fats accessible. The resulting paste could be used to thicken porridges, season meats, or be baked into energy-dense cakes.
Hackberry Milk: By grinding the entire berry (or just the seed) and boiling it in water, a creamy, flavorful milk can be made. This nutrient-dense liquid can be consumed on its own, used in custards, or added to other recipes.
Jellies, Syrups, and Wine: The sweet pulp can be simmered and strained to create a flavorful syrup or jelly, or even fermented into a rustic wine.
Flavoring Agent: The dried, ground fruits can be used as a seasoning for meat, similar to how pepper is used today.

Hackberry vs. Blueberry: A Nutritional Comparison


Feature	Hackberry (Celtis spp.)	Blueberry (Vaccinium spp.)
Primary Macronutrient	High in protein, calories, and carbohydrates	High in carbohydrates, moderate sugars
Seed Edibility	Edible seed contains protein and fats; can be ground	Seeds are tiny and generally unnoticed
Fiber Content	Rich in dietary fiber, including both soluble and insoluble	A good source of dietary fiber
Processing Effort	Requires grinding or boiling to access full nutrition	Easy to eat raw or cook as is
Antioxidants	Contains flavonoids, carotenoids, tocopherols	Contains anthocyanins (primary source)
Taste Profile	Sweet, date-like pulp; nutty-tasting seed	Sweet and tangy, juicy pulp

Ecological and Traditional Significance

Beyond its dietary benefits for humans, the hackberry tree plays a critical role in its ecosystem:

Wildlife Support: Hackberries are considered a top food source for a wide variety of wildlife, including birds like cedar waxwings and mockingbirds, which feed on the fruits through the winter. The leaves also serve as host plants for numerous butterfly and moth caterpillars.
Traditional Medicine: Various parts of the hackberry tree have been used in traditional medicine to address a range of issues. This includes decoctions from the bark and fruit to treat inflammation, diarrhea, and menstrual issues. Seed oil has also been used for hair and skin health.
Erosion Control: The tree’s strong, deep root system makes it an excellent choice for erosion control and soil stabilization.

Conclusion: A Nutritious and Versatile Wild Food

The hackberry's potential as a nutritional food source is a testament to the resilience and resourcefulness of historical diets and modern foragers. While its hard seed and small size mean it’s not as convenient as modern berries, its richness in protein, fiber, minerals, and antioxidants makes it a unique and valuable addition to a diet. From nutrient-dense pastes to flavorful syrups, this unassuming wild food offers a host of benefits that are good for both human health and the environment. As interest in wild foraging and sustainable food systems grows, the humble hackberry is poised for a well-deserved rediscovery. For more detailed insights on wild foods, resources like Forager | Chef offer practical guidance on how to process and cook with ingredients like hackberries.

Frequently Asked Questions

Yes, hackberries are edible for humans. The fruit has a sweet, date-like pulp and an edible, nutrient-dense seed inside a hard shell. For best results, the whole fruit is often processed into a paste or milk.

The thin, fleshy pulp of the hackberry is sweet and tastes somewhat like dates or figs, with a hint of black tea. The edible seed inside has a green, nutty flavor.

Hackberries can be eaten fresh, but because of the hard seed, they are often processed. Methods include pounding the whole fruit into a paste for use in porridge or baking, or boiling the ground fruit to make a nutrient-rich 'milk'.

Yes, the hard, inner seed of the hackberry is edible. Historically, Native Americans would grind the entire fruit to incorporate the high-protein seed into their food.

Hackberries are rich in protein, dietary fiber, vitamins (A, C, E), minerals (calcium, potassium, phosphorus), and antioxidants. These components support digestive health, provide energy, and help combat oxidative stress.

Traditionally, hackberries have been used in folk medicine for various purposes. Extracts from the bark and fruit have been used to treat digestive issues like diarrhea, reduce inflammation, and regulate menstrual cycles.

Due to their very hard seed, processing is often recommended to access all the nutrients. While the sweet pulp can be eaten off the seed, a mortar and pestle or sturdy grinder can be used to break down the whole fruit into a usable paste or flour.