Fruit
raw mulberry.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
mulberry
SERVING
CALORIES
43
PROTEIN
1.4g
CARBS
9.8g
FAT
0.39g
FIBER
1.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories43kcal—
Protein1.4g3%
Carbohydrates9.8g4%
Fiber1.7g6%
Sugar8.1g16%
Total fat0.39g1%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water87.7g—
MINERALS
Sodium10mg0%
Potassium194mg4%
Calcium39mg3%
Iron1.9mg10%
Magnesium18mg4%
Phosphorus38mg3%
Zinc0.12mg1%
Copper0.06mg7%
Selenium0.60µg1%
VITAMINS
Vitamin A1.0µg0%
Vitamin C36.4mg40%
Vitamin D0µg0%
Vitamin E0.87mg6%
Vitamin K7.8µg7%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.62mg4%
Vitamin B60.05mg3%
Folate (B9)6.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants like anthocyanins and resveratrol, which help protect cells from oxidative damage.
- ✓Good source of Vitamin C, supporting immune system function and skin health.
- ✓Contains a significant amount of dietary fiber, aiding digestion and helping to regulate blood sugar levels.
- ✓Provides a notable amount of iron, which is essential for red blood cell formation and preventing anemia.
COOKING TIPS
In the kitchen.
- 1Handle gently and rinse just before using, as they are very delicate and can easily be crushed.
- 2Enjoy them raw in yogurt, oatmeal, salads, or smoothies to retain their maximum nutritional value.
- 3Cook them down to make delicious jams, jellies, syrups, or use them as a filling for pies, tarts, and crumbles.
- 4The juice can be extracted for beverages, sauces, or as a natural food coloring.
STORAGE
Keep it fresh.
- Store unwashed mulberries in a single layer in a breathable container in the refrigerator for up to 2-3 days.
- For long-term storage, freeze them on a baking sheet in a single layer before transferring to a freezer-safe bag or container, where they can last for several months.
FAQ
Frequently asked questions.
Are raw mulberries healthy?
Yes, raw mulberries are highly nutritious and packed with antioxidants like anthocyanins and resveratrol, which protect cells from oxidative damage. They are also an excellent source of Vitamin C for immune health and provide essential iron for red blood cell production.
How many calories and carbs are in raw mulberries?
A 100g serving of raw mulberries contains approximately 43 calories and 9.8 grams of carbohydrates. They are a low-calorie fruit option that also provides about 1.44 grams of protein and 1.7 grams of dietary fiber.
Are mulberries good for weight loss?
Mulberries are excellent for weight loss because they are low in calories and fat while being high in fiber. The fiber content helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.
Are mulberries keto-friendly?
Mulberries can be included in a keto diet in moderation. While they contain about 8-9g of net carbs per 100g, which is higher than some other berries, small portions can fit within a daily carb limit while providing essential nutrients.
What do raw mulberries taste like?
Raw mulberries have a sweet and slightly tart flavor, often described as a cross between a blackberry and a grape. Black mulberries are typically the most flavorful and tart, while white mulberries are much sweeter with honey-like notes.
How should I store fresh mulberries?
Fresh mulberries are very delicate and should be stored unwashed in the refrigerator in a breathable container lined with paper towels. They are highly perishable and usually only last for 2 to 3 days after harvesting.
Can I freeze raw mulberries?
Yes, mulberries freeze well for use in smoothies or baking. To freeze, wash them gently, pat them dry, and spread them in a single layer on a baking sheet to freeze before transferring them to a sealed freezer bag.
Do I need to remove the stems before eating mulberries?
The tiny green stems on mulberries are edible and safe to eat, though some people find the texture slightly woody. Because the fruit is so fragile, removing the stems can often crush the berry, so many people choose to leave them on.
Are mulberries safe for diabetics?
Mulberries are generally safe for diabetics as they have a relatively low glycemic index and contain fiber that helps regulate blood sugar. Some compounds in mulberries may even help slow the absorption of sugars in the digestive tract.
How can I use raw mulberries in cooking?
Raw mulberries can be used similarly to blackberries or raspberries. They are great in smoothies, tossed into salads, used as a topping for yogurt and oatmeal, or baked into muffins, pies, and tarts.
