By the Nutriveda editorial team · Updated 10 November 2026
Mulberries are soft, elongated berries that grow on trees, not bushes, and ripen in early summer. They come in white, red and nearly black, and taste mild and honey-sweet with very little acidity. Per 100 g they have 43 kcal, so a small bowl is about 43 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 43 kcal | |
| Protein | 1.4 g | |
| Fat | 0.4 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 9.8 g | |
| of which sugars | 8.1 g | |
| Fibre | 1.7 g | |
| Potassium | 194 mg | 10% |
| Calcium | 39 mg | 5% |
| Magnesium | 18 mg | 5% |
| Iron | 1.9 mg | 13% |
| Sodium | 10 mg | |
| Vitamin C | 36 mg | 46% |
Values are for: raw mulberries, generic USDA profile. Source: USDA FoodData Central, SR Legacy, FDC ID 169913 (“Mulberries, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Mulberries are a light fruit and a good source of vitamin C. They also carry a little iron (1.9 mg per 100 g), which is unusual for fruit, along with 1.7 g of fibre and 8.1 g of natural sugar. Dark varieties get their colour from the same family of pigments as blackberries.
- Vitamin C: 36 mg per 100 g, 46% of the daily reference intake (a 100 g portion: about 46%). Vitamin C contributes to the normal function of the immune system.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
You will rarely see fresh mulberries in a supermarket, because they are too fragile to transport. They come from a tree in the garden, from a market in June, or dried. Ripe berries fall at a touch. Spread a clean sheet under the tree and shake the branches gently.
Rinse them just before eating and use them within a day or two. The small green stalk is edible. Eat them plain, over yogurt or porridge, or cook them briefly into a compote. Dark mulberries stain hands, clothes and boards, so wear an apron. They freeze well in a single layer.
Who should be careful
Pick only from trees away from busy roads and from ground you know is clean, and wash the fruit well. Dried mulberries are much sweeter by weight than fresh ones, because the water is gone. Treat them like raisins: a small handful, not a bowl.
FAQ
How many calories are in mulberries?
Fresh mulberries have 43 kcal per 100 g. A small bowl of 100 g has about 43 kcal. Dried mulberries have several times more per 100 g.
What is the difference between mulberries and blackberries?
Mulberries grow on trees, are longer and softer, and taste sweeter and milder. Blackberries grow on thorny canes and are more sour. You can swap them in most recipes.
Are white mulberries less nutritious than black ones?
The USDA figures here are a generic profile and do not separate the colours. White mulberries are sweeter and milder, and dark ones have more pigment. Both are a fine choice.
Related entries
- Blackberries – similar look, sharper taste
- Raspberries
- Greek yogurt – for a bowl with fresh mulberries
- Oats
Sources
- USDA FoodData Central. Mulberries, raw, FDC ID 169913. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.