Calories and Nutritions in Mulberry

A 100g serving of raw mulberries contains 43 calories. A 100g serving of dried mulberries contains 321 calories.

One kilogram (1000g) of raw mulberries contains 430 calories. One kilogram of dried mulberries contains 3210 calories.

One raw mulberry weighing 2g contains 0.86 calories.

Mulberries offer several health advantages due to a rich content of vitamins, minerals, and plant compounds. The list below details some of these key health advantages.

• Mulberries possess potent antioxidant properties. The berries are rich in anthocyanins, which are antioxidants that help protect the body's cells from damage caused by oxidative stress. A study by Chen, H., et al. (2016), "Anthocyanin content, antioxidant capacity, and anti-inflammatory activity of seven mulberry varieties," found that mulberries exhibit strong antioxidant and anti-inflammatory activities.
• Mulberries may help in managing blood sugar levels. The fruit contains compounds, such as 1-deoxynojirimycin (DNJ), that can inhibit enzymes in the gut that break down carbohydrates, potentially slowing the rise in blood sugar after meals. Research by Thaipitakwong, T., et al. (2018), "Mulberry extracts and their potential health benefits," concluded that certain mulberry extracts show promise in improving glycemic control.
• Mulberries support heart health. The fiber and antioxidants in mulberries can help lower cholesterol levels and improve blood vessel function, reducing the risk of heart disease. A study by Yang, Y., et al. (2010), "The effects of mulberry fruit on lipid metabolism," demonstrated that consumption of mulberry fruit could lead to improvements in lipid profiles.
• Mulberries boost the immune system with a high concentration of Vitamin C. This vitamin is essential for the production and function of white blood cells, which are key to the body's defense against infections. A review by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," confirmed that vitamin C is vital for a properly functioning immune system.

Mulberries are nutritious fruits but some potential disadvantages exist related to sugar content and digestive effects. The points below detail these potential concerns.

• Dried mulberries are high in natural sugars. This concentrated sugar content can lead to a rapid increase in blood glucose levels, which is a concern for individuals with diabetes or those monitoring sugar intake. A study by Viguiliouk, E., et al. (2018), "Effect of dried fruit on postprandial glycemia," showed that while whole fruits are beneficial, the concentrated sugars in dried fruits require portion control.
• Mulberries can have a laxative effect when consumed in large quantities. The fruit's fiber content and natural sorbitol can lead to digestive discomfort, including bloating and diarrhea, for some individuals. Research by Rao, S. S., & Rattanakovit, K. (2016), "Management of Chronic Constipation in Older Adults," discusses how certain sugars and fibers can cause gastrointestinal distress in high amounts.
• Mulberries can trigger allergic reactions in sensitive individuals. Reactions can range from mild itching to more severe symptoms. A study by Hemmer, W., et al. (2010), "Component-resolved diagnosis of pollen-food syndrome," discusses cross-reactivity between birch pollen and fruits like mulberry. An alternative fruit for those with a mulberry allergy is the blueberry. A daily suggested amount is one cup (140g) of fresh mulberries or a quarter-cup (28g) of dried mulberries.

Yes, mulberries are a good food choice because the berries offer a range of benefits for metabolic and cellular health. For heart health, mulberries contain antioxidants and fiber that may help lower bad cholesterol levels and improve overall cardiovascular function. A study by Yang, Y., et al. (2010), "The effects of mulberry fruit on lipid metabolism," demonstrated that mulberry consumption could improve lipid profiles. Regarding blood sugar control, mulberries contain unique compounds that can slow the breakdown of sugars in the digestive system, which helps prevent sharp spikes in blood glucose after a meal. Research by Thaipitakwong, T., et al. (2018), "Mulberry extracts and their potential health benefits," concluded that mulberry extracts show potential for improving glycemic control. For immune health, the high Vitamin C content in mulberries supports the body's defense mechanisms by enhancing the function of immune cells. A review by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," confirmed that adequate vitamin C intake is essential for a robust immune system.

The mulberry macros are computed through laboratory analysis of the fruit's chemical composition. The base for the computation is a standardized sample weight, typically 100g of the edible portion. The computation process for the macros in a mulberry involves several distinct methods for each macronutrient. Protein content is determined by measuring the total nitrogen in the sample, often using the Kjeldahl method, and then converting that nitrogen value into a protein value with a specific conversion factor. Fat is measured by using a solvent to extract all lipids from the sample, after which the solvent is evaporated and the remaining fat is weighed. The total carbohydrate value is usually calculated by difference, where the weights of water, protein, fat, and ash (inorganic mineral content) are subtracted from the total sample weight. The resulting number represents the total carbohydrates. 

The macros of a mulberry are influenced by factors such as the specific species (ex. white, black, or red), the ripeness of the fruit, and the preparation method. Drying the fruit removes water, which concentrates all macronutrients and results in much higher values per 100g compared to fresh mulberries.

Yes, mulberry can be good for a diet, particularly when consumed fresh. For weight management, fresh mulberries are low in calories and contain dietary fiber, which promotes a feeling of fullness and can help reduce overall calorie intake. A review by Slavin, J. L. (2005), "Dietary fiber and body weight," found that dietary fiber intake is inversely associated with body weight. Regarding metabolic health, the compounds in mulberries that help regulate blood sugar can prevent the energy crashes that lead to cravings for high-calorie foods. A study by Thaipitakwong, T., et al. (2018), "Mulberry extracts and their potential health benefits," showed that mulberry extracts have a positive effect on glycemic control. While beneficial, portion control is important for dried mulberries, as the drying process concentrates both calories and sugars. Research by Viguiliouk, E., et al. (2018), "Effect of dried fruit on postprandial glycemia," underscores the need for moderation when consuming dried fruits in a diet focused on weight or blood sugar management.

The calorie content of fresh mulberries shows no difference among the common types. White, black, and red mulberries all contain 43 calories per 100g serving. The primary factor that changes the calorie count is the preparation method. Dried mulberries have the highest calorie count at 321 calories per 100g. The drying process removes nearly all the water from the fruit. This concentrates the natural sugars and other nutrients, making the dried form much more calorie-dense than the fresh form. The lowest calorie option is any variety of fresh mulberry.

The origin of the mulberry tree is ancient and varies by species. The white mulberry (Morus alba) is native to China, where the tree was cultivated for thousands of years not for the fruit, but for the leaves. The leaves are the sole food source for the silkworm, making the mulberry tree a foundational element of the historic silk trade. The fruit was consumed, but the leaves held greater economic importance. The black mulberry (Morus nigra) originated in southwestern Asia, likely in the mountainous regions of Persia. This species was prized by ancient Greeks and Romans for its intensely flavored fruit and was spread throughout Europe. The red mulberry (Morus rubra) is native to eastern North America, where the fruit was a food source for Native American tribes long before European settlement. The use of mulberries in dishes like pies and crumbles is a more recent culinary development, particularly in American and British cooking, where the berries are treated similarly to other soft fruits like blackberries.