Mulberries
Sweet-tart berries that are unusually rich in iron for a fruit.
Nutrition per 100 g
Standardised to 100 g of mulberries for fair comparison. Typical serving: 100 g — 43 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 43 kcal | 43 kcal | 100 kcal |
| Protein | 1.4 g | 1.4 g | 3.3 g |
| Carbohydrate | 9.8 g | 9.8 g | 22.8 g |
| Fat | 0.4 g | 0.4 g | 0.9 g |
| Fibre | 1.7 g | 1.7 g | 4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mulberries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 1 µg | 1 µg | <1% |
| Vitamin C | 36.4 mg | 36.4 mg | 40% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.87 mg | 0.87 mg | 6% |
| Vitamin K | 7.8 µg | 7.8 µg | 7% |
| Thiamin | 0.029 mg | 0.029 mg | 2% |
| Riboflavin | 0.1 mg | 0.1 mg | 8% |
| Niacin | 0.62 mg | 0.62 mg | 4% |
| Vitamin B6 | 0.05 mg | 0.05 mg | 3% |
| Folate | 6 µg | 6 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 12.3 mg | 12.3 mg | 2% |
| Minerals | |||
| Calcium | 39 mg | 39 mg | 3% |
| Iron | 1.9 mg | 1.9 mg | 11% |
| Magnesium | 18 mg | 18 mg | 4% |
| Phosphorus | 38 mg | 38 mg | 3% |
| Potassium | 194 mg | 194 mg | 4% |
| Sodium | 10 mg | 10 mg | <1% |
| Zinc | 0.12 mg | 0.12 mg | 1% |
| Selenium | 0.6 µg | 0.6 µg | 1% |
| Copper | 0.06 mg | 0.06 mg | 7% |
Source: USDA FoodData Central — Mulberries, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mulberries?
- Notably high iron for a fruit, paired with vitamin C.
- Low calorie with strong antioxidant content.
How to include it
- Eat fresh or stir into yogurt.
- Simmer briefly into a compote.
Things to consider
- Very perishable; freeze if not eating within a day.
- Dried versions are much higher in sugar per gram.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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- kcal
- 43
- protein
- 1.4 g
- fibre
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per 100 g · Typical serving: 1 cup (144 g)
Raspberries
The highest-fibre common fruit — roughly 8 g in a single cup, mostly from the seeds.
- kcal
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- protein
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- fibre
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Blueberries
A low-sugar fruit notable for its anthocyanin content and easy everyday use.
- kcal
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- fibre
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per 100 g · Typical serving: 100 g
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