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Mulberries are soft, sweet berries that grow on trees of the genus Morus, ripening white, red or nearly black depending on the species and variety. One cup of raw mulberries has about 60 calories, 51 milligrams of vitamin C (57% of the Daily Value) and 2.6 milligrams of iron (14% DV), according to USDA FoodData Central, which is a lot of iron for a fruit. This guide is about the mulberry fruit you eat. Below are the USDA mulberries nutrition facts, how mulberries compare with blackberries and other berries, what the small studies tested, and allergy and safety notes.
Peptide Labs does not sell mulberries or mulberry fruit products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of raw mulberries (140 g) has about 60 calories, 57% DV for vitamin C and 14% DV for iron in USDA data.
- Mulberries have less fiber than blackberries: about 2.4 grams per cup (8% DV) vs 7.6 grams.
- USDA SR Legacy has one raw mulberry entry and no entry for dried mulberries, so check package labels.
- Mulberry leaf supplements are a separate product with separate research; fruit studies are few and mostly use extracts.
- Mulberries belong to the fig family, and a 2003 report described three people with fig allergy who were also sensitized to mulberries.
What are mulberries?
Mulberry trees belong to the Moraceae family, the same family as figs. Three species are most often named for their fruit:
- Black mulberry (Morus nigra): dark purple to black fruit; the juice and syrup used in some studies come from this species.
- White mulberry tree: despite the name, its fruit can ripen white, pink or nearly black. This species is the one grown for leaves, and its leaf is the part sold in supplements.
- Red mulberry (Morus rubra): red to dark purple fruit, a separate species.
A 2017 review of mulberry fruit in the Journal of Agricultural and Food Chemistry described a long history of use as an edible fruit and in traditional medicine, and found that the fruit’s makeup, including anthocyanin pigments, rutin, quercetin and chlorogenic acid, varies with variety and ripeness. A 2018 mini-review noted that mulberries are mostly eaten fresh or as jams and juices.
Mulberries nutrition per cup and per handful
The table uses the USDA FoodData Central SR Legacy entry for raw mulberries (FDC 169913), converted to USDA’s portion weights for one cup (140 grams) and 10 fruits (15 grams). USDA does not say which species was sampled, and it lists no manganese value for mulberries. The %DV uses FDA Daily Values.
| Nutrient (raw mulberries) | 10 fruits (15 g) | % DV | 1 cup (140 g) | % DV |
|---|---|---|---|---|
| Calories | 6 | Not applicable | 60 | Not applicable |
| Carbohydrate | 1.5 g | 1% | 13.7 g | 5% |
| Fiber | 0.3 g | 1% | 2.4 g | 8% |
| Total sugars | 1.2 g | No DV | 11.3 g | No DV |
| Protein | 0.2 g | Less than 1% | 2.0 g | 4% |
| Vitamin C | 5.5 mg | 6% | 51 mg | 57% |
| Iron | 0.3 mg | 2% | 2.6 mg | 14% |
| Riboflavin (vitamin B2) | 0.02 mg | 1% | 0.14 mg | 11% |
| Vitamin K | 1.2 mcg | 1% | 10.9 mcg | 9% |
| Vitamin E | 0.1 mg | 1% | 1.2 mg | 8% |
| Potassium | 29 mg | 1% | 272 mg | 6% |
| Magnesium | 3 mg | 1% | 25 mg | 6% |
| Calcium | 6 mg | Less than 1% | 55 mg | 4% |
| Manganese | Not listed | Not listed | Not listed | Not listed |
Two nutrients stand out. Vitamin C is high, more than half the Daily Value per cup in USDA data, a topic covered in our guide to vitamin C foods. Iron is unusual: per 100 grams, mulberries list 1.85 milligrams of iron in USDA data, about three times blackberries or raspberries. Plant iron is the non-heme kind, which the body absorbs less readily than iron from meat, and vitamin C eaten at the same time helps; our guide to iron-rich foods explains both. If you have been told you are low in iron, talk with your clinician rather than counting on fruit.
Mulberry fruit vs blackberries and other berries
Mulberries and blackberries look alike, but they come from unrelated plants: mulberries grow on trees in the fig family, while blackberries belong to the genus Rubus. The nutrition differs too. Per 100 grams of raw fruit in USDA data:
| Per 100 g, raw (USDA FDC ID) | Calories | Fiber (% DV) | Total sugars | Vitamin C (% DV) | Iron (% DV) |
|---|---|---|---|---|---|
| Mulberries (169913) | 43 | 1.7 g (6%) | 8.1 g | 36.4 mg (40%) | 1.85 mg (10%) |
| Blackberries (173946) | 43 | 5.3 g (19%) | 4.9 g | 21 mg (23%) | 0.62 mg (3%) |
| Raspberries (167755) | 52 | 6.5 g (23%) | 4.4 g | 26.2 mg (29%) | 0.69 mg (4%) |
| Strawberries (167762) | 32 | 2.0 g (7%) | 4.9 g | 58.8 mg (65%) | 0.41 mg (2%) |
| Blueberries (171711) | 57 | 2.4 g (9%) | 10.0 g | 9.7 mg (11%) | 0.28 mg (2%) |
Mulberries match blackberries on calories but carry more sugar and much less fiber, and they lead this group on iron. Our sibling guide to blackberries covers the fiber leader, and our strawberries guide covers the vitamin C leader.
Dried mulberries and mulberry juice
Mulberries are also sold dried. USDA SR Legacy has no entry for dried mulberries or for mulberry juice, so this guide gives no numbers for them. Drying removes water, which concentrates calories and sugar per gram, and some dried fruit has added sugar, so read the Nutrition Facts label and ingredient list on the bag. For how fruit sugar and fiber affect blood sugar, see our low glycemic foods guide.
Mulberry fruit research
Most research on mulberry fruit is lab and animal work on extracts and pigments. The few human studies are small and mostly test standardized extracts, not a bowl of berries.
- Healthy men (2023, European Journal of Clinical Nutrition): in a double-blind crossover study of 12 healthy men, a mulberry fruit extract added to wheat porridge slowed glucose absorption by about 10 minutes and lowered the after-meal glucose response by about 11%, without changing how the body cleared glucose. The authors called it exploratory.
- Type 2 diabetes pilot (2024, Nutrients): 24 adults with type 2 diabetes who were not on medicine ate a rice meal with no extract or one of two amounts of mulberry fruit extract. The higher amount lowered 2-hour post-meal glucose by about 22% and insulin by about 18% compared with the plain meal; the lower amount’s glucose change was not significant. These were single meals, not daily use.
- Black mulberry juice (2015, Iran): 72 adults with abnormal blood lipids drank black mulberry juice with pulp for 8 weeks or kept their usual diet. HDL and apolipoprotein A-I rose and apolipoprotein B and a marker of inflammation fell, while other lipids did not change. There was no placebo drink, which limits what it shows.
These findings are early, and an extract result does not transfer directly to eating the fruit. People managing diabetes can include fruit, but should ask their clinician or dietitian how it fits. Mulberry leaf is a different story: the leaf contains a compound studied for slowing carbohydrate digestion, and our mulberry leaf supplement guide covers that research and its cautions with diabetes medicines.
Allergy and safety
- Fig and mulberry: a 2003 report in the Annals of Allergy, Asthma and Immunology described three people with fig allergy who also showed sensitization to mulberries, and the authors suggested cross-reactivity because the two plants are close relatives. If figs give you symptoms, ask an allergist before trying mulberries.
- Pollen: the mulberry tree itself has been described as a source of respiratory allergy, in a 1971 paper from Southern California.
- Labels: mulberries are not one of the nine major food allergens that US labels must declare. Hives, swelling or breathing trouble needs urgent care; for unclear symptoms, see an allergist, and our elimination diet guide explains why testing should be supervised.
- Washing and storage: FDA advises washing produce under running water before eating, without soap or produce washes, and refrigerating perishable fresh fruit. Wash them just before eating.
Frequently Asked Questions
Are mulberries healthy?
In USDA data, raw mulberries are low in calories and supply vitamin C, iron and some fiber. Human studies of the fruit itself are few and small.
What does mulberry fruit taste like?
Ripe mulberries are sweet; USDA lists about 8 grams of sugar per 100 grams of raw fruit. Flavor varies with species and ripeness.
How many calories are in a cup of mulberries?
About 60 calories in one cup (140 grams) of raw mulberries, in USDA data.
Are mulberries the same as blackberries?
No. Mulberries grow on trees in the fig family; blackberries belong to the genus Rubus. Blackberries have about three times the fiber per 100 grams.
Are dried mulberries as nutritious as fresh?
USDA SR Legacy has no dried mulberry entry. Drying concentrates sugar and calories per gram, so check the label for numbers and added sugar.
Is mulberry fruit the same as mulberry leaf supplements?
No. Supplements usually use the leaf, which has its own research and cautions with diabetes medicines. The fruit is eaten as food.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Blackberries: Benefits, USDA Nutrition, Calories and Research, White Mulberry Leaf: Benefits, Blood Sugar Research and Safety, Foods High in Vitamin C: USDA List of Fruits and Vegetables.