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Mulberry nutrition, glycemic index, calories and weight loss

Mulberries, raw
*all the values are displayed for the amount of 100 grams

Complete nutrition and health benefits analysis for Mulberry

Mulberry

Introduction

Mulberry is a multiple fruit, composed of a cluster of drupelets. This fruit grows on trees that belong to the Morus genus and the Moraceae family. Some of these trees when smaller can resemble bushes, but some grow to be up to 24 meters (80 feet).

Even though mulberry has dozens of cultivars, there are three widely known prominent varieties: white (Morus alba), black (Morus nigra) and red (Morus rubra) mulberry. The red mulberry is also known as the American mulberry, as it is native to eastern areas of the United States. 

Mulberry trees, especially white mulberries, play an important part in ecology, as they are the only source of food for silkworms. Silkworm cocoons are later used to make silk.

Black mulberries are often confused with blackberries even though they are not related to each other. You can find the difference between the two in our “Blackberry vs. Mulberry” page.

Nutrition

Mulberries can have different nutritional values depending on the species and based on that, the taste may change anywhere from tart to sweet.

Macronutrients and Calories

Mulberries consist 88% of water, however the other 13% contains important nutritions for human health.

Calories in Mulberry

A 100g of mulberries contains only 43 calories. One serving is equal to one cup or 140 grams of mulberries and therefore contains 60 calories.

Mulberry is considered to be a low calorie food

Carbohydrates in Mulberry

One cup of mulberries contains 14g of total carbohydrates. Of those carbohydrates 83 percent are sugars and the other 17 is dietary fiber.

Carbohydrates are low sugar fruits.

Protein in Mulberry

A serving of mulberries contains only 2g of proteins.

Fats in Mulberry

One serving of mulberries contains less than one gram of fats. The predominant fat in that one gram is polyunsaturated fatty acids, followed by monounsaturated and saturated fatty acids.

Being a fruit, mulberry naturally contains no cholesterol and also no trans fats. 

Vitamins

Mulberries are a great source of vitamin C. Vitamin C content in mulberries is only 1.5 times less than that of lemons.

They also contain moderate amounts of vitamin E, vitamin K, vitamin A and vitamin B2.

These fruits are low in vitamin B3, folate or vitamin B9, vitamins B6 and B1.

Mulberries completely lack vitamin D, vitamin B12 and the folic form of vitamin B9.

Minerals

Mulberries are rich in calcium and iron. They contain moderate to low levels of potassium, magnesium, copper, phosphorus, choline, selenium and zinc,

Mulberries are low in sodium.

Phytochemicals

Mulberries are also rich in various phytochemicals, such as alkaloids, polyphenols, flavonoids and anthocyanins, which have been suggested to have many beneficial effects on health (2).

Black mulberry is particularly rich in anthocyanins, which is responsible for its dark colouring.

Glycemic Index

The glycemic index of mulberry is said to be 25 which puts in the low category.

Black mulberries and the leaves of white mulberries, both have been studied to have antidiabetic and glycemic index reducing qualities (3, 4).

Acidity

The acidity of mulberries greatly differs depending on the species. On average the pH of mulberry fruits was found to be between 4.47 and 6.79, even though some genotypes may have a pH as low as 2.29 (5).

The acidity of mulberries based on potential renal acid load (PRAL) has been calculated to be -2.9, making it alkaline. PRAL demonstrates the capacity of base or acid production of the food. 

At the end have a look at our nutrition infographic

Mulberry nutrition infographic

Mulberry nutrition infographic
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Weight Loss & Diets

Mulberry is considered to be a low calorie food. It has been studied to have qualities that help with weight loss.

Mulberries have repressive effects on digestive enzymes and the growth of fat cells and stimulatory effects on energy spending and the metabolism of lipids. These qualities are probably responsible for mulberrie’s property of inhibiting weight gain (6).

One experiment fed one group of mice a high fat diet and added mulberry juice to the diet of the second group. Mice fed a high fat diet exhibited increased body weight, insulin resistance, serum and hepatic lipids. In comparison, mulberry juice inhibited body weight gain, decreased the serum cholesterol, reduced the resistance to insulin and attenuated lipid accumulation (7).

Mulberries also contain a compound called rutin, that activates brown fat, causing it to burn energy, eventually reducing fat (8).

Overall mulberry is considered to be a low calorie and low carb food that can help with weight loss. However every diet has different guidelines and here we will discuss how mulberries fit in some of them.

 

Keto

Keto diet guidelines recommend the net intake of carbohydrates to be 15-30g per day (9). As one serving of mulberry contains 14g of carbohydrates, it is not considered to be keto friendly (10). However you can have mulberries on a keto diet in small portions.

DASH

Mulberries are low in sodium, but rich in calcium and magnesium and therefore fit the DASH diet. Mulberries have also been studied to possess hypotensive qualities (11).

Atkins

During the Atkins 20 Phase 1 you are encouraged to eat 12-15 grams of carbohydrates a day, so eating mulberries is not advised. Starting from Phase 2 you can add mulberries in moderate amounts (12).

During the Atkins 40 and Atkins 100 diets you can eat mulberries in moderation but keep in mind that a portion of mulberries contains 14g of carbs.

Mediterranean

Mulberries have been cultivated in Mediterranean areas for centuries. You can have mulberries on this diet (13).

Paleo

All natural, unprocessed fruit, including mullberries, is paleo friendly (14).

Vegan/ Vegetarian/ Pescetarian

Being a fruit, mulberry naturally fits in all three diets.

Dukan

Eating carbs, such as mulberries, is not encouraged during the Attack and Cruise phases. You can add one serving of fruit per day to your diet during the Consolidation and Stabilization phases (15).

Intermittent Fasting

Like most foods, you can have mulberry during the eating periods, but not during the fasting periods.

Low Fat & Low Calorie

Mulberries contain less than one gram of fats and only 60 calories per serving. Therefore, mulberry fits in both a low fat and a low calorie diet.

Low Carb

A 100g of mulberry contains 10g of carbohydrates. You can have mulberries on a low carb diet, but only in moderation.

Anti Inflammatory

Many fruits, especially berries, are a part of the anti inflammatory diet. Mulberries have also been recently studied to have anti inflammatory activities (16).

BRAT

Seeded berries or generally fruits with seeds are advised to avoid on a BRAT diet (17).

 

Sources.

  1. https://www.crfg.org/pubs/ff/mulberry.html
  2. https://pubmed.ncbi.nlm.nih.gov/19761189/
  3. m.nih.gov/pmc/articles/PMC6113008/
  4. https://pubmed.ncbi.nlm.nih.gov/30632080/
  5. https://www.researchgate.net/publication/330914405
  6. https://www.sciencedirect.com/science/article/abs/pii/S1043661819302828
  7. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0077585
  8. https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.201600459rr
  9. https://www.carbmanager.com/article/which-carbs-can-you-consume-on-keto-73d31e6a-567a-e34b-71b0-ecffb47c5ffe
  10. https://isitketo.org/mulberries
  11. https://pubmed.ncbi.nlm.nih.gov/29771623/
  12. https://www.atkins.com/how-it-works/library/articles/summer-vegetables-fruits-for-a-low-carb-diet
  13. https://www.fruitsinfo.com/glossary-m.php
  14. https://ultimatepaleoguide.com/berries-paleo/
  15. https://www.healthline.com/nutrition/dukan-diet-101#foods
  16. https://pubmed.ncbi.nlm.nih.gov/24000381/
  17. https://www.oregonclinic.com/diets-BRAT
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: December 03, 2020

Important nutritional characteristics for Mulberry

Mulberry
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
25 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (140 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-2.9 (alkaline)
Calories
43
86% Vitamin C
61% Calcium
60% Fiber
60% Iron
58% Carotene, alpha
Explanation: The given food contains more Vitamin C than 86% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Calcium, Fiber, Iron, and Carotene, alpha.

Mulberry Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.

25

Check out similar food or compare with current

Macronutrients chart

2% 10% 88%
Protein:
Daily Value: 3%
1.44 g of 50 g
3%
Fats:
Daily Value: 1%
0.39 g of 65 g
1%
Carbs:
Daily Value: 3%
9.8 g of 300 g
3%
Water:
Daily Value: 4%
87.68 g of 2,000 g
4%
Other:
0.69 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 43
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 10mg
3%
Total Carbohydrate 10g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 39mg 4%

Iron 2mg 25%

Potassium 194mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 12% 70% 13% 17% 18% 2% 4% 20% 0% 4% 7%
Calcium: 39 mg of 1,000 mg 4%
Iron: 1.85 mg of 8 mg 23%
Magnesium: 18 mg of 420 mg 4%
Phosphorus: 38 mg of 700 mg 5%
Potassium: 194 mg of 3,400 mg 6%
Sodium: 10 mg of 2,300 mg 0%
Zinc: 0.12 mg of 11 mg 1%
Copper: 0.06 mg of 1 mg 7%
Manganese: mg of 2 mg 0%
Selenium: 0.6 µg of 55 µg 1%
Choline: 12.3 mg of 550 mg 2%

Mineral chart - relative view

Calcium
39 mg
TOP 39%
Iron
1.85 mg
TOP 40%
Potassium
194 mg
TOP 60%
Magnesium
18 mg
TOP 67%
Copper
0.06 mg
TOP 75%
Phosphorus
38 mg
TOP 81%
Choline
12.3 mg
TOP 83%
Sodium
10 mg
TOP 85%
Selenium
0.6 µg
TOP 88%
Zinc
0.12 mg
TOP 89%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Vitamin A: 25 IU of 5,000 IU 1%
Vitamin E : 0.87 mg of 15 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 36.4 mg of 90 mg 40%
Vitamin B1: 0.029 mg of 1 mg 2%
Vitamin B2: 0.101 mg of 1 mg 8%
Vitamin B3: 0.62 mg of 16 mg 4%
Vitamin B5: mg of 5 mg 0%
Vitamin B6: 0.05 mg of 1 mg 4%
Folate: 6 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 7.8 µg of 120 µg 7%

Vitamin chart - relative view

Vitamin C
36.4 mg
TOP 14%
Vitamin E
0.87 mg
TOP 49%
Vitamin K
7.8 µg
TOP 52%
Vitamin A
25 IU
TOP 57%
Vitamin B2
0.101 mg
TOP 68%
Vitamin B3
0.62 mg
TOP 75%
Folate
6 µg
TOP 76%
Vitamin B6
0.05 mg
TOP 79%
Vitamin B1
0.029 mg
TOP 83%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Fat type information

0.027% 0.041% 0.207%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g

Fiber content ratio for Mulberry

8.1% 1.7%
Sugar: 8.1 g
Fiber: 1.7 g
Other: 0 g

All nutrients for Mulberry per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 3% 82% 1.44g 2 times less than Broccoli
Fats 1% 83% 0.39g 85.4 times less than Cheese
Carbs 3% 49% 9.8g 2.9 times less than Rice
Calories 2% 90% 43kcal 1.1 times less than Orange
Sugar 0% 42% 8.1g 1.1 times less than Coca-Cola
Fiber 7% 40% 1.7g 1.4 times less than Orange
Calcium 4% 39% 39mg 3.2 times less than Milk
Iron 23% 40% 1.85mg 1.4 times less than Beef
Magnesium 4% 67% 18mg 7.8 times less than Almond
Phosphorus 5% 81% 38mg 4.8 times less than Chicken meat
Potassium 6% 60% 194mg 1.3 times more than Cucumber
Sodium 0% 85% 10mg 49 times less than White Bread
Zinc 1% 89% 0.12mg 52.6 times less than Beef
Copper 7% 75% 0.06mg 2.4 times less than Shiitake
Vitamin E 6% 49% 0.87mg 1.7 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 40% 14% 36.4mg 1.5 times less than Lemon
Vitamin B1 2% 83% 0.03mg 9.2 times less than Pea
Vitamin B2 8% 68% 0.1mg 1.3 times less than Avocado
Vitamin B3 4% 75% 0.62mg 15.4 times less than Turkey meat
Vitamin B6 4% 79% 0.05mg 2.4 times less than Oat
Folate 2% 76% 6µg 10.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 7% 52% 7.8µg 13 times less than Broccoli
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 89% 0.03g 218.3 times less than Beef
Monounsaturated Fat 0% 85% 0.04g 239 times less than Avocado
Polyunsaturated fat 0% 78% 0.21g 227.9 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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