How Many Calories in Mulberries? Nutrition Facts & Macros
100 grams of mulberries has 43 calories
Protein 1.4g · Carbs 9.8g · Fat 0.4g
Mulberries are sweet, juicy berries from the Morus tree family — available in black, red, and white varieties. At only 43 calories per 100g, they are remarkably rich in iron (1.85mg — among the highest for any berry), vitamin C (36.4mg), and calcium (39mg). They also contain resveratrol and anthocyanins. One cup of mulberries (about 140g) has approximately 60 calories.
180 kJ · per 100g · Water: 87.7 g
Calorie Calculator: Mulberries
100 g Mulberries contains 43 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (140 g) | 60 kcal | 2g | 13.7g | 0.5g |
| ½ cup (70 g) | 30 kcal | 1g | 6.9g | 0.3g |
| 100 grams | 43 kcal | 1.4g | 9.8g | 0.4g |
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Mulberries — Nutrition Facts
| Mulberries | per 100g |
|---|---|
| Calories | 43 kcal |
| Protein | 1.44 g |
| Fat | 0.39 g |
| Carbs | 9.8 g |
| Saturated Fat | 0.027 g |
| Monounsaturated Fat | 0.041 g |
| Polyunsaturated Fat | 0.207 g |
| Cholesterol | 0 mg |
| Fiber | 1.7 g |
| Sugar | 8.1 g |
| Sodium | 10 mg |
| Potassium | 194 mg |
| Calcium | 39 mg |
| Magnesium | 18 mg |
| Phosphorus | 38 mg |
| Iron | 1.85 mg |
| Zinc | 0.12 mg |
| Selenium | 0.6 mcg |
| Vitamin A | 1 mcg |
| Vitamin C | 36.4 mg |
| Thiamine (B1) | 0.029 mg |
| Riboflavin (B2) | 0.101 mg |
| Niacin (B3) | 0.62 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 6 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.87 mg |
| Vitamin K | 7.8 mcg |
| Water | 87.7 g |
Source: USDA FoodData Central (FDC ID: 169913) · Data verified September 2026
Variations
Black mulberries
Black mulberries (Morus nigra) are the most flavorful variety — intensely sweet-tart with deep, complex berry notes. They have the highest antioxidant content and the most juice. These are the ones most commonly foraged. They stain heavily — everything they touch turns purple.
White mulberries
White mulberries (Morus alba) are the mildest and sweetest, with an almost honey-like flavor and less acidity. They are the most commonly cultivated species worldwide (originally for silkworm farming). Lower antioxidant content than black. Dried white mulberries are the most widely sold form — sweet, chewy, with ~300 kcal per 100g.
Dried mulberries
Dried mulberries have approximately 300 kcal per 100g — about 7× the calories of fresh. They concentrate the iron (3-4mg/100g), fiber (7-8g), and natural sugars (~60g). No added sugar needed — they are naturally sweet and chewy. A popular snack in health food stores. A 30g serving has about 90 calories.
Dietary Perspectives
For Weight Loss
Mulberries have only 43 calories per 100g — one of the lowest among fruits. Their 87.7% water content provides volume and hydration. One cup (140g) has just 60 calories, making them an excellent low-calorie snack. The natural sweetness satisfies cravings. Note: dried mulberries are calorie-dense (~300 kcal/100g), so portion control is important for the dried form.
For Athletic Performance
Mulberries stand out for their iron content — 1.85mg per 100g, among the highest of any common berry. Combined with 36.4mg vitamin C (which enhances iron absorption), they are excellent for preventing exercise-induced iron deficiency. The 194mg potassium supports muscle function. Their natural sugars provide quick energy. Best fresh post-workout or blended into smoothies.
For Keto
Mulberries have 8.1g net carbs per 100g (9.8g carbs minus 1.7g fiber) — moderate for keto. Blackberries look similar on total carbs (9.61g) but are far lower on net (4.31g). A small 50g portion has about 4g net carbs, which fits easily into a keto diet. They are lower in net carbs than blueberries (12.1g) or cherries (13.9g). Their high iron and vitamin C content makes them a nutritionally valuable choice for the carb budget.
Frequently Asked Questions
How many calories are in mulberries?
100g of mulberries has 43 calories. One cup (about 140g) has approximately 60 calories. They are similar to blackberries (43 kcal) and lower than blueberries (57 kcal). Mulberries are 87.7% water.
Are mulberries good for you?
Mulberries are exceptionally rich in iron (1.85mg per 100g — more than most berries), vitamin C (36.4mg), and calcium (39mg). They contain resveratrol (the antioxidant in red wine), anthocyanins, and lutein + zeaxanthin (136µg) for eye health. The vitamin C enhances iron absorption.
Can you eat mulberries on keto?
Mulberries have 9.8g carbs per 100g with 1.7g fiber = 8.1g net carbs. Moderate for keto — a 50 g portion has about 4 g net carbs. Mulberries can fit into keto in small portions, though blackberries (4.31 g net per 100 g) are the easier berry.
What do mulberries taste like?
Black mulberries are intensely sweet-tart with deep berry flavor — the most flavorful variety. Red mulberries are sweet with mild acidity. White mulberries are the mildest and sweetest, almost honey-like. All have a soft, juicy texture similar to elongated blackberries.
Are mulberries the same as blackberries?
No. Mulberries grow on trees (Morus genus), while blackberries grow on thorny bramble bushes (Rubus genus). Mulberries are elongated (2-3cm), softer, and stain heavily. Nutritionally, mulberries have more iron (1.85mg vs 0.62mg) and calcium (39mg vs 29mg) than blackberries.
Can you buy mulberries in stores?
Fresh mulberries are rarely sold in stores because they are extremely fragile and stain everything they touch. They are mostly foraged from wild or garden trees (June-August season). Dried mulberries are widely available year-round in health food stores — they have concentrated nutrients but higher calories (~300 kcal/100g).
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