Know what’s on your plate
Mulberries
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 43 kcal —
- Protein 1.4 g 3%
- Carbohydrate 8.1 g 3%
- Fat 0.4 g 1%
- Saturated fat 0 g 0%
- Fibre 1.7 g 6%
- Sugars 8.1 g —
- Sodium 10 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 36.4 mg 40%
- Vitamin D 0 µg 0%
- Vitamin E 0.87 mg 6%
- Vitamin K 7.8 µg 7%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 0.62 mg 4%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 6 µg 2%
- Vitamin B12 0 µg 0%
- Choline 12.3 mg 2%
Minerals
- Calcium 39 mg 3%
- Iron 1.9 mg 10%
- Magnesium 18 mg 4%
- Phosphorus 38 mg 3%
- Potassium 194 mg 4%
- Zinc 0.12 mg 1%
- Copper 0.06 mg 7%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 43 | 1.4 g | 8.1 g | 0.4 g |
| 1 × cup | 140 g | 60 | 2 g | 11 g | 0.5 g |
| 1 × fruit | 15 g | 6 | 0.2 g | 1.2 g | 0.1 g |
| 2 × cup | 280 g | 120 | 4 g | 23 g | 1.1 g |
| ½ × cup | 70 g | 30 | 1 g | 5.7 g | 0.3 g |
| 3 × cup | 420 g | 181 | 6 g | 34 g | 1.6 g |
| 4 × cup | 560 g | 241 | 8.1 g | 45 g | 2.2 g |
Similar foods
Questions about Mulberries
How do you eat fresh mulberries?
Eat them straight from the stem, or pull off the little green stalks first if you prefer. Rinse them gently just before eating; ripe mulberries bruise and leak juice easily.
Can you bake with mulberries?
Yes. Fold fresh or frozen mulberries into muffin or cake batter, or scatter them over a tart; their juice can colour the mixture, so add them at the end and avoid stirring hard. For a quick sauce, simmer them with a splash of water for about 5 minutes.
How should you store mulberries?
Keep unwashed mulberries in a shallow container in the fridge and eat them within a couple of days, removing any crushed or mouldy fruit. To freeze them without making a solid clump, spread them on a tray until firm, then transfer them to a freezer bag.
What goes well with mulberries?
Their mild, sweet-tart flavour works with yoghurt, porridge, pancakes and soft cheeses such as ricotta. Use them in a crumble or spoon them over ice cream; a little lemon juice helps bring out their flavour.
What is the difference between mulberries and blackberries?
Mulberries grow on trees and are usually softer and longer, while blackberries grow on thorny brambles and have a firmer cluster of distinct segments. Per 100 g, blackberries provide 5.3 g of fibre compared with 1.7 g in mulberries.
Are mulberries a good source of vitamin C?
Yes. Mulberries are a source of vitamin C; a handful of about 100 g provides 36.4 mg.
Can you eat mulberries straight from a tree?
Yes, once they are ripe and clean. Choose berries that come away easily and are fully coloured; leave firm, pale fruit on the tree, and rinse picked berries before eating.
Source: USDA FoodData Central 169913 · per 100 g · carbohydrate per EU label, fibre excluded
