Mulberries 101: Nutrition Facts and Health Benefits

Medically Reviewed on 7/20/2022
Mulberries 101: Nutrition Facts and Health Benefits
Mulberries are low in calories while being rich in fiber, vitamins, minerals, and other nutrients that are good for your health

Mulberries are juicy berries that grow in clusters and look similar to blackberries and have a balance of sweet and tart flavors. 

There are hundreds of different types of mulberries, with the most common varieties being the white mulberry (Morus alba), red mulberry (Morus rubra), and black mulberry (Morus nigra). Each variety is similar in terms of nutritional profile.

Mulberries are low in calories while being rich in fiber, vitamins, minerals, and other nutrients that are good for your health. Learn about nutrition facts and the health benefits of mulberries.

What are the nutritional facts about mulberries?

Table: Nutrients in 100 grams of raw mulberries
Nutrient Amount
Calories 43
Protein 1.4 grams
Total fat 0.4 grams
Sodium 10 mg
Potassium 194 mg
Total carbohydrates 10 grams
Calcium 0.03% of DV
Vitamin C 60% of DV
Iron 10% of DV
Magnesium 4% of DV
Vitamin B6 5% of DV

Mulberries are excellent sources of vitamins K and C and also contain trace quantities of vitamins A and E. Mulberries are also rich in plant compounds such as:

  • Anthocyanins 
  • Zeaxanthin 
  • Resveratrol

6 health benefits of mulberries

1. Rich in antioxidants

Mulberries are rich in powerful antioxidants such as resveratrol, which help combat oxidative stress that leads to chronic diseases such as heart disease and diabetes.

2. Improve digestive health

Due to their high fiber content, mulberries can help ease digestive problems such as constipation and bloating. Fiber also promotes satiety, which can help with weight loss.

3. Controls blood sugar

Mulberries, especially white mulberries, can help prevent blood sugar spikes due to the presence of a compound called 1-deoxynojirimycin. This compound inhibits the gut enzymes that break down carbs into simple sugars.

4. Improves heart health

Mulberries contain polyphenols that protect heart health by repairing and regenerating the lining of blood vessels. The rich potassium and iron content also help lower blood pressure and improve blood flow, which guards against heart attacks and strokes

5. Boosts vision 

Like carrots, mulberries are excellent for eye health due to their vitamin A content, which helps protect the eyes from free radical damage that can lead to retinal degeneration and blindness. Zeaxanthin content in mulberries is also beneficial for people with eye conditions related to diabetes and hypertension.

6. Lowers cancer risk

Because mulberries are rich in antioxidants, they may help lower the risk of certain cancers, such as thyroid cancer, skin cancer, prostate cancer, colon cancer, and skin cancer


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

Can mulberries cause side effects?

Although mulberries have many health benefits, excessive consumption can lead to adverse effects:

How to prepare mulberries

Mulberries can be eaten both fresh and dried. They are also used to make jams and preserves. Although harder to find in supermarkets than other berries, they may be found at health food stores or local farmers' markets.

Ideas for using mulberries include the following:

  • Eaten raw as a snack
  • Added to fruit salads
  • Used to make syrups, jellies, jams, etc.
  • Added to baked goods such as muffins, cakes, and pies
  • Used as a topping to yogurt and smoothies

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Medically Reviewed on 7/20/2022
Image Source: iStock image

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