Mulberry nutrition, glycemic index, calories and weight loss
Complete nutrition and health benefits analysis for Mulberry
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.
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.
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.
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.
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.
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).
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
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 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.
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).
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.
Mulberries have been cultivated in Mediterranean areas for centuries. You can have mulberries on this diet (13).
All natural, unprocessed fruit, including mullberries, is paleo friendly (14).
Vegan/ Vegetarian/ Pescetarian
Being a fruit, mulberry naturally fits in all three diets.
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).
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.
A 100g of mulberry contains 10g of carbohydrates. You can have mulberries on a low carb diet, but only in moderation.
Many fruits, especially berries, are a part of the anti inflammatory diet. Mulberries have also been recently studied to have anti inflammatory activities (16).
Seeded berries or generally fruits with seeds are advised to avoid on a BRAT diet (17).
Important nutritional characteristics for Mulberry
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.
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Fat type information
Fiber content ratio for Mulberry
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 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 K||7%||52%||7.8µg||13 times less than Broccoli|
|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|
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.