Mulberries
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.
Variants (2)
Nutrition · per ~140 g serving · ≈ ¾ cup
- Vitamin C51.0 mg57% DV
- Riboflavin0.14 mg11% DV
- Vitamin K10.9 mcg9% DV
- Vitamin E1.2 mg8% DV
- Niacin0.87 mg5% DV
- Thiamin0.04 mg3% DV
- Choline17.2 mg3% DV
- Folate8.4 mcg2% DV
- Vitamin A1.4 iu<1% DV
- Iron2.6 mg14% DV
- Copper0.08 mg9% DV
- Magnesium25.2 mg6% DV
- Potassium271.6 mg6% DV
- Phosphorus53.2 mg4% DV
- Calcium54.6 mg4% DV
- Selenium0.84 mcg2% DV
- Zinc0.17 mg2% DV
- Sodium14.0 mg<1% DV
- Polyunsaturated Fat0.29 g
- Monounsaturated Fat0.06 g
- Saturated Fat0.04 g
- Anthocyanins~280 mg
- Resveratrol~1.4 mg
- Chlorogenic acid~56 mg
- Polyphenols~210 mg
Score · 92/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C40% DV
- Iron10% DV
- Riboflavin8% DV
- Copper7% DV
- Vitamin K7% DV
Overview
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.
Health Benefits (5)
- Enhanced iron absorption and anemia preventionstrongMulberries 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
- Improved endothelial function and blood pressure regulationmoderateAnthocyanins and resveratrol in mulberries activate nitric oxide pathways and improve vascular compliance, reducing arterial stiffness and supporting healthy blood pressure
- Reduced oxidative stress and inflammationmoderateHigh polyphenol content (anthocyanins, chlorogenic acid) scavenges reactive oxygen species and suppresses NF-κB inflammatory signaling in vascular and metabolic tissues
- Improved postprandial glucose controlmoderatePolyphenols and fiber in mulberries delay gastric emptying and inhibit glucose transporters, blunting postprandial blood glucose spikes
- Support for cognitive resilience and neuroprotectionemergingAnthocyanins cross the blood-brain barrier and provide antioxidant and anti-inflammatory support to hippocampal and cortical neurons, protecting against age-related cognitive decline
Food Pairings
- ·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
Practical Tips
- ·Select deeply pigmented, dark purple or black mulberries—darker color indicates higher anthocyanin and resveratrol concentration than lighter varieties
- ·Choose dried mulberries for shelf stability and convenience; 30g of dried mulberries (roughly 3 tablespoons) provides concentrated polyphenols equivalent to 150g fresh berries
- ·Consume fresh mulberries within 1-2 days of purchase or refrigerate at 0-4°C; freeze within 3 days by spreading on a tray before bagging to prevent clumping
- ·Add mulberries to smoothie bowls, overnight oats, or herbal teas post-preparation to minimize heat degradation of heat-sensitive anthocyanins
- ·If using dried mulberries, brief soaking in warm water (5-10 minutes) rehydrates them while preserving polyphenol content, making them easier to incorporate into meals
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other berries fruits
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.
What people ask about mulberries
What is mulberries?
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.
Is mulberries healthy?
Mulberries scores 92/100 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.
Is mulberries high in protein?
Not particularly. A 140 g serving provides about 2 g of protein (~4% of the 50 g daily value).
Is mulberries high in fiber?
Not really. A 140 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
What vitamins and minerals are in mulberries?
In a 140 g serving, mulberries is highest in Vitamin C (~57% DV), Iron (~14% DV), Riboflavin (~11% DV).
Is mulberries keto-friendly?
Not really. A 140 g serving has about 11.3 g of net carbs (13.7 g total minus 2.4 g fiber).
When is the best time to eat mulberries?
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
How much mulberries should I eat?
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.
What pairs well with mulberries?
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.
Supplements that mirror Mulberries's nutrient profile
Encyclopedia entries that supply the same signature nutrients mulberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mulberries
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.