Mulberries contain iron and vitamin C and may benefit cholesterol, blood sugar, and cancer risk. They have been used in Chinese herbal medicine to treat different ailments, but the evidence is limited.
Mulberries are the fruits of mulberry trees (Morus sp.) and are related to figs and breadfruit.
Mulberry trees are traditionally grown for their leaves, mainly in Asia and North America, as they’re the only food silkworms eat.
They carry colorful berries, commonly black, white, or red, which are often made into wine, fruit juice, tea, jam, or canned foods. They can also be dried and eaten as a snack.
Due to their sweet flavor, impressive nutritional value, and various health benefits, mulberries are popular worldwide and available as a supplement.
Keep reading to learn about mulberries’ nutritional profile and possible health benefits.
Fresh mulberries consist of 88% water and only have
They provide 9.8% carbs, 1.7% fiber, 1.4% protein, and 0.4% fat by fresh weight.
Mulberries are also consumed dried, similar to raisins. In this form, they contain 70% carbs, 14% fiber, 12% protein, and 3% fat, making them fairly high in protein compared to most berries.
Here are the primary nutrients in a 3.5-ounce (100-gram) serving of fresh mulberries:
- Calories: 43
- Water: 88%
- Protein: 1.4 grams
- Carbs: 9.8 grams
- Sugar: 8.1. grams
- Fiber: 1.7 grams
- Fat: 0.4 grams
Carbs
Fresh mulberries have 9.8% carbs, or 14 grams per cup (140 grams).
These carbs are mostly simple sugars, such as glucose and fructose, but contain some starch and fiber.
Fiber
Mulberries have a decent amount of fiber, corresponding to 1.7% of their fresh weight.
The fibers are soluble (25%) in pectin and insoluble (75%) in lignin.
Getting enough fiber in your diet has many health benefits. Both fiber types improve gut health and reduce the risk of cardiovascular disease. Soluble fiber also delays digestion and improves nutrient intake.
Mulberries are rich in many vitamins and minerals, particularly vitamin C and iron:
- Vitamin C: An essential vitamin that supports skin and immune health and various bodily functions.
- Iron: An important mineral that has various functions, such as transporting oxygen throughout your body.
- Vitamin K1: Also known as phylloquinone, vitamin K is important for blood clotting and bone health.
- Potassium: An essential mineral that helps balance fluids in your body, lowers blood pressure, and helps your heart work.
- Vitamin E: An antioxidant that protects against oxidative damage and supports your immune health. Oxidative stress develops when there is an imbalance between free radicals and antioxidants in your body.
Mulberries are rich in bioactive plant compounds, such as anthocyanins, that contribute to their color and beneficial health effects.
The most abundant ones include:
- Anthocyanins: A family of antioxidants that may inhibit the oxidation of LDL (bad) cholesterol and provide beneficial effects against heart disease. Black mulberries are highest in anthocyanins.
- Cyanidin: The main anthocyanin in mulberries is responsible for their black, red, or purple color.
- Chlorogenic acid: An antioxidant abundant in many fruits and vegetables that may help reduce inflammation.
- Rutin: A powerful flavonoid that may help protect against chronic conditions like cancer, diabetes, and heart disease.
- Myricetin: A compound that may have a protective effect against some cancers.
The amounts of plant compounds in mulberries depend on the variety.
Deep-colored and mature mulberries are richer in plant compounds and have a higher antioxidant capacity than colorless and immature berries.
Many of these compounds are also found in other berries, which may provide similar health benefits.
The plant compounds in mulberries or mulberry extracts may be beneficial against several chronic conditions, such as heart disease, diabetes, and cancer.
Lower cholesterol
Cholesterol is an important fatty molecule present in every cell of the body. However, elevated blood cholesterol levels are linked to increased risk of heart disease.
Animal studies show that mulberries and mulberry extracts can reduce excess fat and lower cholesterol levels. They may also improve the ratio between LDL (bad) and HDL (good) cholesterol.
A 2023 review of research suggests that white mulberries may have a greater beneficial influence on cholesterol levels than mulberries of other colors.
Additionally, a
However, additional studies in humans are needed to support cholesterol benefits of mulberries.
Improve blood sugar management
People with type 2 diabetes are at risk of a rapid rise in blood sugar after eating carbs.
According to a 2016 test tube study, mulberry leaves contain the compound 1-deoxynojirimycin (DNJ), which inhibits an enzyme in your gut that breaks down carbs.
Mulberries may be beneficial in managing diabetes, as they may slow down the increase in blood sugar after meals. However, this research comes from test tube and animal studies. Studies in people are needed before any firm conclusions can be reached.
Still, the researchers note the darker colored berries may have more of the compounds responsible for this possible benefit.
Reduce cancer risk
Increased stress in your body has been shown to induce oxidative damage in cells and tissues, which is
For
Antioxidant plant compounds in mulberries may help reduce oxidative stress.
In a 2020 study, a compound derived from mulberries had an anticancer effect on lung cancer cells in a test tube.
In a
Additional research in humans on the anti-cancer benefits of mulberries is still needed.
Keep in mind that these same antioxidant compounds are found in other fruits and vegetables. No evidence suggests that mulberries reduce cancer risk more than other fruits or berries.
You can use mulberries similarly to similar berries, like blackberries and raspberries. You can usually substitute them in recipes that call for other berries.
You can try:
Although allergy to mulberries is rare, pollen from mulberry trees may cause allergic reactions in sensitive individuals.
If you’re sensitive to birch pollen, you may also react to mulberries due to cross-reactivity.
Mulberries are colorful berries that are eaten both fresh and dried.
They’re a good source of iron, vitamin C, and several plant compounds and have been linked to lower cholesterol, blood sugar, and cancer risk.
These berries have also been used in Chinese herbal medicine for hundreds of years to treat various illnesses, though evidence to support their effectiveness is weak.
Mulberries have a sweet and delicious taste, are packed with nutrients, and have a range of potential health benefits — all of which are important for building a nutritious diet.
You can use them in the same way you would other berries, including by eating them raw as a snack.