Know2eat

Mulberries

Morus nigra

What mulberries has been studied for

2 associations assessed — none with dependable human evidence behind them yet. Strongest first.

  • 2 Insufficient
3 things to know first — allergies, interactions and intake limits

About mulberries

The aggregate fruit of the mulberry tree, ranging from near-black and tart to white and honey-sweet depending on species. Too fragile to ship, so it is mostly eaten near where it grows or sold dried.

Also known as Black mulberry, White mulberry, Shahtoot

Blood Sugar & Metabolic HealthHeart Health

The evidence in depth

Best supported: Insufficient

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Insufficient evidence

Mulberry has a genuine glucose literature, but it belongs to the leaf extract rather than the berry. Trials of the fruit are effectively absent, and the fruit is itself a sugar source.

Insufficient evidence. Not enough human research to say anything useful yet.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Insufficient evidence

A small number of trials of mulberry fruit extract or juice report lipid changes, but they are few, small and heterogeneous in what they tested. Nothing dependable follows for eating the fresh fruit.

Insufficient evidence. Not enough human research to say anything useful yet.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Mulberries

Ask about Mulberries

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories43 kcal2%
Protein1.44 g3%
Total fat0.39 g1%
Carbohydrate9.8 g4%
Fibre1.7 g6%
Total sugars8.1 g—
Water87.7 g—
Fats
Saturated fat0.027 g0%
Monounsaturated fat0.041 g—
Polyunsaturated fat0.207 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.206 g—
Vitamins
Vitamin A1 µg0%
Vitamin C36.4 mg40%
Vitamin D0 µg0%
Vitamin E0.87 mg6%
Vitamin K7.8 µg7%
Thiamin (B1)0.029 mg2%
Riboflavin (B2)0.101 mg8%
Niacin (B3)0.62 mg4%
Vitamin B60.05 mg3%
Folate6 µg2%
Vitamin B120 µg0%
Choline12.3 mg2%
Minerals
Calcium39 mg3%
Iron1.85 mg10%
Magnesium18 mg4%
Phosphorus38 mg3%
Potassium194 mg4%
Sodium10 mg0%
Zinc0.12 mg1%
Copper0.06 mg7%
Selenium0.6 µg1%
Other measured compounds
Beta-carotene9 µg—
Alpha-carotene12 µg—
Lycopene0 µg—
Lutein + zeaxanthin136 µg—
Caffeine0 mg—
Ash0.69 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Mulberries, raw (USDA FoodData Central, FDC ID 169913).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    Mulberry leaf is not mulberry fruit

    Nearly all the human research attached to the word mulberry concerns leaf extract and its iminosugar DNJ, taken as a supplement to blunt carbohydrate absorption. The fruit contains little DNJ and those findings do not transfer to it.

  • Too much

    Unripe fruit and sap upset the stomach

    Unripe mulberries and the milky sap of the tree are irritant and can cause nausea and loose stools. Ripe fruit is not a problem.

  • Too much

    Dried mulberries are sugar-dense

    The dried white mulberries widely sold as a snack are very high in sugar by weight and easy to eat by the handful.