A Quick Look at the Types of Mulberries
There are three main species people eat:
- White mulberry (Morus alba) – native to East Asia, sweetest variety
- Red mulberry (Morus rubra) – native to North America, slightly more tart
- Black mulberry (Morus nigra) – native to Western Asia, intensely flavorful and dark purple
All three offer similar nutritional benefits, though the exact antioxidant profile varies slightly.
Macronutrients: Low-Calorie, High-Fiber Goodness
One cup (about 140 grams) of fresh raw mulberries contains roughly:
- Calories: 60 kcal
- Carbohydrates: 14 g (mostly natural sugars + fiber)
- Dietary Fiber: 2.4 g (10% of daily needs)
- Protein: 2 g
- Fat: <1 g
The low calorie count combined with decent fiber makes mulberries excellent for weight management. The fiber (both soluble and insoluble) supports healthy digestion, prevents constipation, and helps stabilize blood sugar levels after meals.
Vitamins: A Natural Multivitamin in Berry Form
Mulberries are surprisingly rich in several essential vitamins:
- Vitamin C A single cup delivers around 51 mg — that’s over 50% of the daily requirement for adults. Vitamin C is crucial for immune function, collagen production, skin health, and fighting oxidative stress.
- Vitamin K1 Approximately 11 µg per cup (10–14% of daily needs). Vitamin K plays a key role in blood clotting and bone mineralization.
- Vitamin E Provides antioxidant protection for cell membranes and skin.
- B-Complex Vitamins Small but meaningful amounts of riboflavin (B2), vitamin B6, niacin, and folate — all important for energy metabolism and red blood cell formation.
- Iron-Boosting Combo Mulberries contain 2.6 mg of iron per cup (14–20% DV) plus plenty of vitamin C, which dramatically improves iron absorption. This makes them especially valuable for vegetarians, vegans, and anyone prone to iron-deficiency anemia.
Minerals That Matter
- Potassium: 270 mg per cup – helps regulate blood pressure
- Calcium: 55 mg – contributes to bone health
- Magnesium: 25 mg – supports muscle and nerve function
- Phosphorus, zinc, and trace amounts of manganese and copper
The Real Stars: Polyphenols and Antioxidants
What truly elevates mulberries to superfood status is their exceptionally high polyphenol content. Research published in the Journal of Agricultural and Food Chemistry shows that mulberries contain:
- Resveratrol (yes, the same heart-health compound found in red wine)
- Anthocyanins (responsible for the deep purple/black color)
- Quercetin
- Kaempferol
- Chlorogenic acid
- Rutin
These compounds have powerful anti-inflammatory, anti-cancer, and anti-aging properties. Studies suggest regular consumption may:
- Reduce LDL cholesterol oxidation
- Improve endothelial function (better blood vessel flexibility)
- Lower risk of chronic diseases including diabetes and cardiovascular disease
- Protect brain cells and possibly slow cognitive decline
One fascinating study from South Korea found that mulberry extract improved memory and learning ability in animal models by reducing oxidative damage in the hippocampus.
Blood Sugar Regulation — A Natural Ally for Diabetes Management
Despite being naturally sweet, mulberries have a relatively low glycemic index (around 25–32 when fresh). They contain a unique compound called 1-deoxynojirimycin (DNJ), found almost exclusively in mulberry leaves but also present in small amounts in the fruit. DNJ inhibits the enzymes that break down carbohydrates into sugar, leading to slower glucose absorption. Several human clinical trials have shown that mulberry leaf extract (and to a lesser extent the fruit) can reduce post-meal blood sugar spikes by 20–40%.
Mulberries for Glowing Skin and Anti-Aging
The combination of vitamin C, vitamin E, resveratrol, and anthocyanins makes mulberries a beauty food from the inside out. They:
- Stimulate collagen synthesis
- Inhibit melanin overproduction (may help with hyperpigmentation)
- Protect against UV-induced damage
- Reduce inflammatory acne
In traditional Chinese and Ayurvedic medicine, white mulberry extract has been used for centuries to treat premature graying of hair (though scientific evidence is still emerging).
How Different Forms Affect Nutrition
- Fresh mulberries → highest vitamin C, lowest calories
- Dried mulberries → concentrated sugars and calories (similar to raisins), but still retain most antioxidants and fiber
- Frozen → excellent retention of nutrients
- Juice → loses fiber, but antioxidants remain high
- Mulberry leaf tea → extremely rich in DNJ and different polyphenols (great for blood sugar control)
Easy Ways to Add Mulberries to Your Diet
- Eat fresh off the tree in late spring/early summer
- Toss dried mulberries into oatmeal, yogurt, or trail mix
- Blend into smoothies with spinach, banana, and almond milk
- Make mulberry chia pudding
- Use dried mulberry powder in energy balls or baked goods
- Brew mulberry leaf tea (especially helpful after heavy meals)
- Add to salads for a sweet-tart pop
- Make homemade mulberry jam with chia seeds instead of excess sugar
Safety and Precautions
Mulberries are generally very safe, but:
- Unripe fruit or large amounts of leaves may cause mild stomach upset or hallucinations (rare)
- People allergic to birch pollen may experience oral allergy syndrome
- Those on diabetes medication should monitor blood sugar closely when consuming mulberry products regularly
- The fruit can stain clothes and skin temporarily
Final Thoughts
Next time you see a mulberry tree heavy with ripe fruit, don’t just walk past — grab a handful (or a bucket!). These humble berries deliver an extraordinary package of vitamins, minerals, fiber, and some of the most potent plant compounds on earth. Whether you’re looking to boost immunity, support heart health, manage blood sugar, or simply enjoy a delicious natural treat, mulberries have you covered. Nature really did put some of its best medicine in the sweetest packages.