Mulberry: Calories, Nutrition Facts, and Health Benefits (2026)

Mulberries contain 60 calories per 1 cup (140 g), with 2 g of protein, 13.7 g of carbohydrates, and 2.4 g of fiber. They are rich in vitamin C, providing 51 mg, which is 57% of the daily value, and contain 272 mg of potassium.

This page provides a comprehensive overview of mulberry nutrition, detailing its calorie content, macronutrient breakdown, and health benefits. We will explore how mulberries fit into various dietary goals and how they compare to other fruits.

Mulberry Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for mulberries per 1 cup (140 g) and per 100 g, highlighting key nutrients.

Values are for 1 cup (140 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	60	43	3%
Protein	2.0 g	1.4 g	4%
Carbohydrates	13.7 g	9.8 g	5%
Fiber	2.4 g	1.7 g	9%
Sugar	11.3 g	8.1 g	-
Fat	0.5 g	0.4 g	1%
Vitamin C	51.0 mg	36.4 mg	57%
Potassium	272 mg	194 mg	6%
Iron	2.59 mg	1.85 mg	14%
Vitamin K	10.9 mcg	7.8 mcg	9%

About 81% of mulberry calories come from carbohydrates, 12% from protein and 7% from fat.

Mulberry by Health Goal

Here, we evaluate mulberries based on common dietary goals, assessing their suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Good	60 calories per serving with 2.4 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Excellent	Provides 51 mg vitamin C (57% DV)
Digestion	Fair	2.4 g fiber per serving supports regularity
Heart health	Good	Potassium (272 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (2 g); best as a vitamin-rich choice, not a protein source

Mulberry and Blood Sugar

Glycemic index: 30. Glycemic load: 3 per serving.

Mulberry has a glycemic index of about 30 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Mulberry Compares to Other Fruits

The comparison table illustrates how mulberries stack up against other fruits in terms of calories, sugar, and fiber content.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Mulberry	43	8.1	1.7	36.4
Blackberry	43	4.9	5.3	21.0
Raspberry	52	4.4	6.5	26.2
Blueberry	57	10.0	2.4	9.7

Mulberry Myths, Checked

Mulberries are a superfood cure , Misleading. Mulberries are nutritious, with vitamin C and iron, but no berry is a cure.

Mulberries are high in sugar , False. A cup has about 11 g sugar with useful vitamin C and iron.

How to Track Mulberry

Fruit portions are easy to misjudge, and the difference between 1 cup of mulberries and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log mulberry accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of mulberries?

One cup of mulberries contains 60 calories. This makes it a low-calorie fruit option for those looking to manage their energy intake.

Is mulberry good for weight loss?

Mulberries can be beneficial for weight loss due to their low calorie count and high fiber content. With 2.4 g of fiber per cup, they can help promote satiety.

Can people with diabetes eat mulberry?

People with diabetes can eat mulberries as they have a low glycemic index of about 30. This means they are less likely to cause spikes in blood sugar levels.

How much vitamin C is in mulberry?

Mulberries provide 51 mg of vitamin C per cup, which accounts for 57% of the daily value. This makes them a good source of this essential nutrient.

Is mulberry high in sugar?

Mulberries contain 11.3 g of sugar per cup, which is moderate compared to some other fruits. However, their overall nutritional profile makes them a healthy choice.

Are mulberries good for you?

Mulberries are good for you as they are low in calories and high in vitamins and minerals. They offer health benefits such as antioxidant properties and support for immune function.

Key Takeaways

• Mulberries have 60 calories per cup.
• They provide 2.4 g of fiber, aiding digestion.
• Each cup contains 51 mg of vitamin C, 57% DV.
• Mulberries have a low glycemic index of about 30.
• They contain 11.3 g of sugar per cup.
• Mulberries are low in fat, with only 0.5 g per cup.