Fruits
Mulberry, raw Nutrition Facts
Mulberries are sweet, mild-flavored berries that come in white, red, and black varieties. They're exceptionally high in vitamin C and iron, with a delicate texture and honey-like sweetness.
Nutrition Facts
Per 100g serving
Calories43
% Daily Value*
Total Fat
0.4g1%
Saturated Fat
0.0g0%
Trans Fat
0.0g
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.0g
Cholesterol
-0%
Sodium
10mg0%
Total Carbohydrate
9.8g3%
Dietary Fiber
1.7g6%
Total Sugars
8.1g
Protein
1.4g3%
Vitamin A
1mcg0%
Vitamin C
36.4mg40%
Vitamin D
-0%
Vitamin E
0.9mg6%
Vitamin K
7.8mcg7%
Vitamin B6
0.1mg3%
Vitamin B12
-0%
Folate
6mcg2%
Calcium
39mg3%
Iron
1.9mg11%
Potassium
194mg4%
Magnesium
18mg4%
Zinc
0.1mg1%
*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 Benefits
- ✓Excellent source of vitamin C and iron
- ✓Rich in antioxidants like resveratrol
- ✓May help regulate blood sugar
- ✓Supports immune system health
Best For
Fresh eatingSmoothies and juicesDried fruit snacksJams and baking
Storage
Very perishable - refrigerate and use within 2-3 days. Freeze in a single layer for long-term storage. Handle gently as they bruise easily.
Serving Sizes
100g43 cal
1 cup60 cal
10 berries13 cal
Frequently Asked Questions
Can you eat mulberries raw?
Yes, ripe mulberries are delicious eaten raw. Choose dark, plump berries and avoid unripe green berries which can cause stomach upset.
What color mulberry is best?
Black mulberries are generally sweetest and most flavorful, though white and red varieties are also nutritious and delicious. Color preference is personal.
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