scored 95/100
Also known as mulberry, white mulberry, black mulberry
Mulberries are nutrient-dense berries rich in vitamin C, iron, and polyphenolic antioxidants, offering low-calorie nutrition with meaningful micronutrient density for metabolic and cardiovascular health.
11.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Mulberries, the fruit of Morus species trees native to Asia and cultivated worldwide, have been used in traditional medicine for centuries. These berries are distinctive for their high iron content (1.85 mg per 100g) relative to their calorie density, alongside robust levels of vitamin C and potassium—nutrients critical for cardiovascular function and longevity. What sets mulberries apart nutritionally is their exceptional polyphenol profile, particularly anthocyanins and resveratrol, which accumulate in the dark pigments of ripe berries. Fresh mulberries are highly perishable, making dried varieties more accessible for consistent consumption. The combination of iron bioavailability enhancement through vitamin C content, fiber for metabolic health, and polyphenolic compounds for vascular function makes mulberries particularly relevant for aging populations concerned with anemia prevention, endothelial function, and chronic disease resistance. Their moderate glycemic impact (9.8g carbs, 1.7g fiber per 100g) allows incorporation into low-glycemic dietary patterns without significant blood sugar disruption.
Mulberries contain 1.85 mg iron per 100g plus 36.4 mg vitamin C, which significantly enhances non-heme iron bioavailability through ascorbic acid-mediated reduction and chelation
Anthocyanins and resveratrol in mulberries activate nitric oxide pathways and improve vascular compliance, reducing arterial stiffness and supporting healthy blood pressure
High polyphenol content (anthocyanins, chlorogenic acid) scavenges reactive oxygen species and suppresses NF-κB inflammatory signaling in vascular and metabolic tissues
Polyphenols and fiber in mulberries delay gastric emptying and inhibit glucose transporters, blunting postprandial blood glucose spikes
Anthocyanins cross the blood-brain barrier and provide antioxidant and anti-inflammatory support to hippocampal and cortical neurons, protecting against age-related cognitive decline
Consuming mulberries with a balanced midday meal containing protein and fat optimizes polyphenol absorption via micelle formation in the intestine and moderates glucose response through meal composition
Breaks a fast
Mulberries contain fermentable sugars (9.8g carbs per 100g) that would disrupt fasting state; however, they're excellent as the first breaking food in a fasting protocol due to polyphenol density and gentle digestive impact
Per 100 g of the default form. Bars show how much higher or lower mulberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mulberries is classified as a berries (fruit). Mulberries are nutrient-dense berries rich in vitamin C, iron, and polyphenolic antioxidants, offering low-calorie nutrition with meaningful micronutrient density for metabolic and cardiovascular health.
Mulberries scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Iron, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 2 g of protein (~4% of the 50 g daily value).
Not really. A 140 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
In a 140 g serving, mulberries is highest in Vitamin C (~57% DV), Iron (~14% DV), Riboflavin (~11% DV).
Not really. A 140 g serving has about 11.3 g of net carbs (13.7 g total minus 2.4 g fiber).
Best in the midday. Consuming mulberries with a balanced midday meal containing protein and fat optimizes polyphenol absorption via micelle formation in the intestine and moderates glucose response through meal composition
A typical serving is around 140 g (~60 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating mulberries alongside several other fruit sources.
Mulberries pairs nicely with: Pair with plain yogurt or kefir because the vitamin C enhances iron absorption while probiotics support gut barrier integrity and polyphenol metabolism; Combine with walnuts or ground flaxseed because the polyphenols enhance the absorption and stability of omega-3 fatty acids, amplifying anti-inflammatory effects; Pair with dark leafy greens (spinach, kale) in smoothies because mulberry anthocyanins enhance bioavailability of folate and support iron absorption from the greens; Mix with oats because the combined fiber creates sustained glycemic stability and the polyphenols enhance the prebiotic effect of oat beta-glucans.
Encyclopedia entries that supply the same signature nutrients mulberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mulberriescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.