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Mulberries Nutrition, Glycemic Index, and Calories

Mulberries, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on November 06, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Mulberry

Introduction

Mulberry is a fruit composed of a cluster of drupelets. Its white, black, and red varieties are all delicious fruits consumed worldwide. In this article, we will be exploring the nutritional composition of mulberries as well as their phytochemicals, glycemic index, and more.

Varieties

Mulberries are the fruits of the Mulberry tree. It is closely related to figs. The leaves of this tree are the only feed for silkworms and are widely used in North America and Asia. 

Different varieties of mulberry fruits are used as a snack or an ingredient of tea, jam, wine, etc. There are three famous Mulberry varieties: Morus alba - white mulberry, native to Asia; Morus rubra - red Mulberry that comes from North America; and Morus nigra - black Mulberry that is popular in South Caucasus, Turkey, and Persia. 

Nutrition

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

One average serving of mulberries is about one cup or 140 grams.

Macronutrients and Calories

Mulberries consist of 88% water and 10% carbs.

Macronutrients chart

2% 10% 86%
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

Calories 

A 100g of mulberries contains only 43 calories. One serving (140 grams) of mulberries contains 60 calories.

Mulberry is considered to be a low-calorie food.

Carbohydrates 

One cup of mulberries contains 14g of total carbohydrates. Of those carbohydrates, 83% are sugars, and 17% are dietary fiber.

Hence, mulberries are low-sugar fruits.

Protein 

A one-cup serving of mulberries contains 2g of proteins, whereas a 100-gram serving provides only 1.44 grams.

Fats 

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

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

Fat type information

10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g

Vitamins

Mulberries are a great source of vitamin C. Per 100-gram serving, they contain 36.4mg 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 and vitamin B12.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 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: 0 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%
Choline: 12.3 mg of 550 mg 2%
Vitamin K: 7.8 µg of 120 µg 7%

Minerals

Mulberries are rich in iron and calcium. Each 100-gram serving contains 1.85mg of iron and 39mg of calcium. Mulberries also contain moderate to low levels of potassium, magnesium, copper, phosphorus, choline, selenium, and zinc,

Mulberries are low in sodium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
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: 0 mg of 2 mg 0%
Selenium: 0.6 µg of 55 µg 1%

Glycemic Index

The glycemic index of mulberry is 25, which puts it in the low category.

Black mulberries and white mulberry leaves 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 can fall 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.

Phytochemicals

One article explores the fact that alkaloids and polyphenols are the prominent phytochemicals found in mulberries, all linked to beneficial effects on health (2). 

Another article lists the same phytochemicals and dives deeper into their compositions (6). The authors list alkaloid compounds (such as quinine), α-glucosidase inhibitors, and polyphenols (anthocyanins, phenolic acids) as the predominant phytochemicals identified in mulberries.   

Mulberries are an especially important source of anthocyanins since they are the predominant active ingredient identified in the fruit (6). The authors also state that cyanidin-3-glucoside (C3G) and cyanidin-3-rutinoside (C3R) are the main anthocyanins found in mulberries, whereas hydroxycinnamic acid derivatives are the primary phenolic acids.

Nutritional Comparison Among Mulberry Varieties 

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 (10). The red mulberry is also known as the American mulberry, as it is native to eastern areas of the United States. Although all of these mulberries are full of healthy nutrients, we can still consider some variations. 

Differences in Vitamins and Minerals

One research indicates that although all mulberries are excellent sources of vitamin C, black mulberries contain the highest levels of vitamin C compared to other varieties (10). 

The authors also list many other nutritional differences in their work. For example, white mulberries contain slightly higher calcium and potassium levels than black and red varieties. On the other hand, black varieties provide slightly more fiber than white varieties. 

Differences in Acidity

Some studies mention that black mulberries have a lower pH value than white mulberries. This, in turn, makes black mulberries taste sweeter (8, 9, 10). 

Differences in Phytochemicals

Anthocyanins

Research indicates white mulberries do not contain anthocyanins (6, 8). Moreover, the amount of anthocyanins in other varieties may vary depending on climate, soil, and many more factors.

Phenolic Acids

The phenolic acid composition in mulberries also varies depending on the type. For example, the dominant phenolic acid found in black mulberry is chlorogenic acid, whereas it is ruined in white and red mulberry (6). The research authors also noticed that chlorogenic acid was higher in black varieties than in white ones

One study found that compared to white mulberries, black mulberries provided higher antioxidant activity and contained more phenolic compounds (7, 9, 10).

Comparison to Similar Foods

Black mulberries are often confused with blackberries, even though they are unrelated. Compared to blackberries, mulberries contain more vitamin C and iron. On the other hand, blackberries are richer in vitamin K, copper, and manganese. Read more about the nutritional differences between blackberries and blueberries in our article.

Regarding strawberries, mulberries are richer in iron, whereas strawberries are richer in vitamin C and contain fewer sugars. Read more on our Mulberry vs. Strawberry page.

Mulberries are again richer in vitamin C and iron than cranberries. However, cranberries provide more fiber and manganese and are lower in sugar. Refer to our Mulberry vs. Cranberry page for more details.

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)
Glycemic load 3 (low)
Calories ⓘ Calories per 100-gram serving 43
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 8.1 grams
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)
TOP 14% Vitamin C ⓘHigher in Vitamin C content than 86% of foods
TOP 38% Calcium ⓘHigher in Calcium content than 62% of foods
TOP 40% Iron ⓘHigher in Iron content than 60% of foods
TOP 40% Fiber ⓘHigher in Fiber content than 60% of foods
TOP 42% Alpha Carotene ⓘHigher in Alpha Carotene content than 58% of foods

Mulberry calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 43
Calories in 1 cup 60 140 g
Calories in 10 fruit 6 15 g

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

Mulberry Glycemic load (GL)

3

Mineral chart - relative view

Calcium
39 mg
TOP 38%
Iron
1.85 mg
TOP 40%
Potassium
194 mg
TOP 60%
Magnesium
18 mg
TOP 66%
Copper
0.06 mg
TOP 75%
Phosphorus
38 mg
TOP 81%
Sodium
10 mg
TOP 85%
Selenium
0.6 µg
TOP 88%
Zinc
0.12 mg
TOP 89%

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%
Choline
12.3 mg
TOP 83%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Fiber content ratio for Mulberry

83% 17%
Sugar: 8.1 g
Fiber: 1.7 g
Other: 0 g

All nutrients for Mulberry per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 43kcal 2% 90% 1.1 times less than OrangeOrange
Protein 1.44g 3% 82% 2 times less than BroccoliBroccoli
Fats 0.39g 1% 83% 85.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 36.4mg 40% 14% 1.5 times less than LemonLemon
Net carbs 8.1g N/A 49% 6.7 times less than ChocolateChocolate
Carbs 9.8g 3% 49% 2.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.85mg 23% 40% 1.4 times less than Beef broiledBeef broiled
Calcium 39mg 4% 38% 3.2 times less than MilkMilk
Potassium 194mg 6% 60% 1.3 times more than CucumberCucumber
Magnesium 18mg 4% 66% 7.8 times less than AlmondAlmond
Sugar 8.1g N/A 42% 1.1 times less than Coca-ColaCoca-Cola
Fiber 1.7g 7% 40% 1.4 times less than OrangeOrange
Copper 0.06mg 7% 75% 2.4 times less than ShiitakeShiitake
Zinc 0.12mg 1% 89% 52.6 times less than Beef broiledBeef broiled
Phosphorus 38mg 5% 81% 4.8 times less than Chicken meatChicken meat
Sodium 10mg 0% 85% 49 times less than White BreadWhite Bread
Vitamin A 25IU 1% 57% 668.2 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.87mg 6% 49% 1.7 times less than KiwifruitKiwifruit
Selenium 0.6µg 1% 88%
Vitamin B1 0.03mg 2% 83% 9.2 times less than Pea rawPea raw
Vitamin B2 0.1mg 8% 68% 1.3 times less than AvocadoAvocado
Vitamin B3 0.62mg 4% 75% 15.4 times less than Turkey meatTurkey meat
Vitamin B6 0.05mg 4% 79% 2.4 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 7.8µg 7% 52% 13 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 6µg 2% 76% 10.2 times less than Brussels sproutBrussels sprout
Saturated Fat 0.03g 0% 89% 218.3 times less than Beef broiledBeef broiled
Choline 12.3mg 2% 83%
Monounsaturated Fat 0.04g N/A 85% 239 times less than AvocadoAvocado
Polyunsaturated fat 0.21g N/A 78% 227.9 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

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
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Mulberry nutrition infographic

Mulberry nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.