How healthy are mulberries?
Are mulberries healthy? Yes, for most people. Mulberries score 93/100 on the HowHealthyIs Score: 100 g provide 43 kcal, 36 mg vitamin C and 1.9 mg iron. Fresh mulberries are juicy and low in calories, with vitamin C and more iron than most fruits. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mulberries rank higher than 93% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C94%
- Iron24%
- Fiber14%
- Vitamin E13%
- Magnesium10%
- Potassium10%
- Calcium7%
- Protein7%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 179 minus 1 = 178. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mulberries?
Calories60kcal
Protein2g
Carbohydrates14g
Fat0.5g
Fiber2.4g
Sugars11g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 43 kcal | 60 kcal | |
| Protein | 1.4 g | 2 g | 4% |
| Carbohydrates | 9.8 g | 14 g | 5% |
| Fiber | 1.7 g | 2.4 g | 9% |
| Sugars | 8.1 g | 11 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.4 g | 0.5 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 1 µg | 1.4 µg | 0% |
| Vitamin C | 36 mg | 51 mg | 57% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.9 mg | 1.2 mg | 8% |
| Vitamin K | 7.8 µg | 11 µg | 9% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 6 µg | 8.4 µg | 2% |
| Minerals | |||
| Calcium | 39 mg | 55 mg | 4% |
| Iron | 1.9 mg | 2.6 mg | 14% |
| Potassium | 194 mg | 272 mg | 6% |
| Magnesium | 18 mg | 25 mg | 6% |
| Zinc | 0.1 mg | 0.2 mg | 2% |
| Sodium | 10 mg | 14 mg | 1% |
Source: USDA FoodData Central, "Mulberries, raw" (FDC 169913). Values rounded.
Why are mulberries good for you?
- 51 mg vitamin C in 1 cup, 57% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 2.6 mg iron in 1 cup, 14% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- Eating fresh in early summer
- Oatmeal, yogurt or muffins
What should you watch out for?
- They stain hands and clothes and spoil within a day or two. Dried mulberries are far more calorie-dense per handful.
Similar foods
Mulberries are already one of the most nutrient-dense fruits we cover.
How do mulberries compare?
Common questions about mulberries
How many calories are in mulberries?
100 g of mulberries has 43 kcal. A typical portion, 1 cup (140 g), has about 60 kcal.
How much protein is in mulberries?
Mulberries have 1.4 g of protein per 100 g, or about 2 g in 1 cup.
Are mulberries good for weight loss?
Mulberries are low in calories (43 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.