Mulberries: Complete Guide to Nutrition, Health Benefits, and Uses

Mulberries are sweet, colorful berries that have been cherished for centuries, both as a delicious fruit and for their potential medicinal properties. These nutrient-dense berries come from mulberry trees and are available in black, white, and red varieties, each offering unique flavors and nutritional benefits.

Whether eaten fresh, dried, or as a supplement, mulberries provide an impressive array of vitamins, minerals, and powerful plant compounds that may support overall health. This comprehensive guide explores everything you need to know about mulberries, from their nutritional composition to science-backed health benefits.

What Are Mulberries?

Mulberries are the fruits of mulberry trees (Morus species), which are related to figs and breadfruit. These trees have been cultivated for thousands of years, primarily in Asia and North America, where their leaves serve as the exclusive food source for silkworms used in silk production.

The berries themselves grow in clusters and resemble elongated blackberries or raspberries. They come in three main color varieties:

• Black mulberries: The most flavorful variety with a sweet-tart taste and the highest antioxidant content
• Red mulberries: Native to North America with a milder, sweet flavor
• White mulberries: Actually light pink or pale yellow when ripe, with the sweetest taste and lowest acidity

Mulberries can be enjoyed fresh, dried like raisins, or processed into wines, juices, jams, and teas. They’re also available as dietary supplements in powder or capsule form.

Nutritional Profile of Mulberries

Fresh mulberries are approximately 88% water and remarkably low in calories, making them an excellent choice for those watching their calorie intake. A one-cup serving (140 grams) of fresh mulberries contains only about 60 calories.

Macronutrient Breakdown

Per 3.5-ounce (100-gram) serving of fresh mulberries, you’ll find:

• Calories: 43
• Water: 88%
• Protein: 1.4 grams
• Carbohydrates: 9.8 grams
• Sugar: 8.1 grams
• Fiber: 1.7 grams
• Fat: 0.4 grams

When dried, mulberries become more concentrated in nutrients. Dried mulberries contain approximately 70% carbohydrates, 14% fiber, 12% protein, and 3% fat, making them notably higher in protein compared to most other berries.

Carbohydrates and Fiber Content

The carbohydrates in mulberries consist mainly of simple sugars like glucose and fructose, which provide quick energy. However, they also contain small amounts of starch and beneficial dietary fiber.

The fiber in mulberries is composed of both soluble fiber (about 25%, primarily pectin) and insoluble fiber (about 75%, mainly lignin). This combination of fiber types supports digestive health, helps maintain stable blood sugar levels, and may reduce the risk of cardiovascular disease.

Vitamins and Minerals in Mulberries

Mulberries are exceptionally rich in several essential vitamins and minerals that play crucial roles in maintaining optimal health:

Vitamin C

Mulberries are an excellent source of vitamin C, a powerful antioxidant that supports immune function, promotes healthy skin through collagen production, and helps your body absorb iron from plant-based foods. A single serving of mulberries can provide a significant portion of your daily vitamin C needs.

Iron

These berries contain notable amounts of iron, an essential mineral that helps transport oxygen throughout your body via red blood cells. This makes mulberries particularly valuable for individuals at risk of iron deficiency.

Vitamin K1

Also known as phylloquinone, vitamin K1 is critical for proper blood clotting and maintaining strong, healthy bones. Mulberries provide a good amount of this often-overlooked nutrient.

Potassium

This essential mineral helps regulate fluid balance, supports proper muscle and nerve function, and plays a role in maintaining healthy blood pressure levels.

Vitamin E

A fat-soluble antioxidant, vitamin E protects your cells from oxidative damage and supports immune health. The vitamin E in mulberries works synergistically with other antioxidants to provide enhanced protective benefits.

Powerful Plant Compounds in Mulberries

Beyond basic vitamins and minerals, mulberries contain an impressive array of bioactive plant compounds that contribute to their potential health benefits. The concentration of these compounds varies depending on the variety, ripeness, and color of the berries.

Anthocyanins

These flavonoid pigments give mulberries their deep colors and possess powerful antioxidant properties. Black mulberries contain the highest levels of anthocyanins, particularly cyanidin, which may help protect against heart disease by preventing the oxidation of LDL cholesterol.

Chlorogenic Acid

This polyphenol antioxidant is abundant in mulberries and various other fruits and vegetables. Research suggests chlorogenic acid may help reduce inflammation and support metabolic health.

Rutin

This powerful flavonoid demonstrates potential protective effects against chronic conditions including cancer, diabetes, and cardiovascular disease. Rutin also helps strengthen blood vessels and reduce inflammation.

Myricetin

Another beneficial flavonoid found in mulberries, myricetin has been studied for its potential anticancer properties and ability to support overall cellular health.

Resveratrol

While more commonly associated with grapes and red wine, mulberries also contain resveratrol, a compound studied for its anti-aging and cardioprotective properties.

Research indicates that darker, fully ripe mulberries contain significantly higher concentrations of these beneficial plant compounds compared to lighter-colored or immature berries. This means choosing deep-colored mulberries may maximize their potential health benefits.

Science-Backed Health Benefits of Mulberries

The unique combination of nutrients and bioactive compounds in mulberries has been associated with several potential health benefits. While more human research is needed in many areas, preliminary studies show promising results.

May Support Heart Health and Lower Cholesterol

Cardiovascular disease remains a leading cause of death worldwide, and maintaining healthy cholesterol levels is crucial for heart health. Several animal studies have explored how mulberries might benefit cardiovascular health.

Research on animals suggests that mulberries and their extracts may help reduce excess fat accumulation and lower total cholesterol levels. They may also improve the ratio between LDL (bad) cholesterol and HDL (good) cholesterol, which is an important marker of cardiovascular health.

A 2023 review of available research indicated that white mulberries might have particularly beneficial effects on cholesterol levels compared to other colored varieties. Additionally, animal studies suggest that mulberry compounds may reduce oxidative stress in the liver and help prevent fat accumulation, potentially offering protection against fatty liver disease.

The anthocyanins and other antioxidants in mulberries may help prevent the oxidation of LDL cholesterol, a key step in the development of atherosclerosis and heart disease. However, it’s important to note that most of this research has been conducted in animals or test tubes, and more human clinical trials are needed to confirm these benefits.

May Help Manage Blood Sugar Levels

For people with prediabetes or type 2 diabetes, managing blood sugar levels after meals is a constant concern. Emerging research suggests mulberries might offer some support in this area.

Mulberry leaves contain a unique compound called 1-deoxynojirimycin (DNJ), which has been shown in test-tube studies to inhibit an enzyme in the digestive tract that breaks down carbohydrates into simple sugars. By slowing this process, mulberries may help prevent rapid spikes in blood sugar after meals.

Both the fruit and leaves of the mulberry tree have been studied for their potential antidiabetic effects. Test-tube and animal studies suggest that mulberry extracts may help slow the rise in blood sugar levels and improve insulin sensitivity. Researchers note that darker-colored berries appear to contain higher levels of the compounds responsible for these potential benefits.

While these preliminary findings are encouraging, it’s crucial to understand that most research has been conducted in laboratory settings or animal models. If you have diabetes or are concerned about blood sugar management, consult with your healthcare provider before using mulberries as a therapeutic approach. They should not replace prescribed medications or medical advice.

Rich in Antioxidants That Combat Oxidative Stress

Oxidative stress occurs when there’s an imbalance between harmful free radicals and protective antioxidants in your body. This imbalance has been linked to premature aging, chronic inflammation, and various diseases.

Mulberries are exceptionally rich in antioxidants, including vitamin C, vitamin E, anthocyanins, and various flavonoids. These compounds work together to neutralize free radicals and protect your cells from damage.

The antioxidant capacity of mulberries is comparable to or even exceeds that of many other popular berries. Dark-colored mulberries, particularly black varieties, demonstrate the highest antioxidant activity due to their elevated anthocyanin content.

May Have Anticancer Properties

Mulberries have been used in traditional Chinese medicine for hundreds of years, including as a remedy for various ailments. Modern research has begun investigating their potential anticancer properties.

The high antioxidant content of mulberries may help reduce oxidative damage to cells and DNA, which is associated with increased cancer risk. Several laboratory studies have explored how mulberry compounds affect cancer cells.

A 2020 study found that a compound derived from mulberries demonstrated anticancer effects on lung cancer cells in a test-tube environment. Similarly, a 2018 animal study showed that compounds from mulberries could inhibit the growth of breast cancer cells in mice.

It’s important to emphasize that these studies were conducted in controlled laboratory settings using isolated compounds or animal models. While the results are interesting, they don’t prove that eating mulberries can prevent or treat cancer in humans. Many fruits and vegetables contain similar antioxidant compounds, and no evidence suggests mulberries are superior to other produce in reducing cancer risk.

A balanced diet rich in various fruits and vegetables remains the best dietary approach for potentially reducing cancer risk.

May Support Liver Health

The liver plays a crucial role in detoxification, metabolism, and overall health. Some animal research suggests that mulberries might support liver function.

Studies in animals indicate that mulberry extracts may help reduce fat accumulation in the liver, potentially offering protection against non-alcoholic fatty liver disease. The antioxidants in mulberries may also help protect liver cells from oxidative damage and inflammation.

However, human studies are needed to determine whether these benefits translate to people and what amounts might be effective.

May Have Anti-Inflammatory Effects

Chronic inflammation is implicated in many diseases, from arthritis to heart disease. Several compounds in mulberries, particularly chlorogenic acid and anthocyanins, have demonstrated anti-inflammatory properties in research studies.

These compounds may help reduce inflammatory markers in the body, though most evidence comes from test-tube and animal studies. More research in humans is needed to confirm these anti-inflammatory benefits.

How to Select and Store Mulberries

Finding fresh mulberries can be challenging since they’re delicate and have a short shelf life. However, when in season (typically late spring to early summer in most regions), you might find them at farmers’ markets or specialty grocery stores.

Selecting Fresh Mulberries

• Choose berries that are plump, firm, and deeply colored
• Avoid berries that appear shriveled, moldy, or have visible damage
• Fresh mulberries should have a sweet, slightly fruity aroma
• Ripe mulberries are very soft and delicate, so inspect them carefully

Storage Tips

• Fresh mulberries: Store unwashed in a single layer in the refrigerator for 2-3 days maximum
• Frozen mulberries: Wash, dry thoroughly, spread on a baking sheet to freeze individually, then transfer to freezer bags for up to 6 months
• Dried mulberries: Store in an airtight container in a cool, dark place for several months

Delicious Ways to Enjoy Mulberries

Mulberries are incredibly versatile and can be used similarly to other berries like blackberries, blueberries, or raspberries. Their sweet, slightly tart flavor works well in both sweet and savory applications.

Fresh Mulberries

• As a snack: Enjoy them fresh and raw for a nutritious, low-calorie treat
• In breakfast bowls: Top oatmeal, yogurt, or smoothie bowls with fresh mulberries
• In salads: Add them to green salads for a burst of sweetness and color
• In smoothies: Blend with other fruits, leafy greens, and your choice of liquid for a nutrient-packed drink

Dried Mulberries

• Trail mix: Combine with nuts, seeds, and other dried fruits for a portable snack
• Baked goods: Add to muffins, cookies, or granola bars
• Cereal topping: Sprinkle over breakfast cereal or porridge
• Tea infusions: Steep dried mulberries in hot water for a naturally sweet beverage

Cooked Preparations

• Compotes and sauces: Cook down with a touch of sweetener to create a sauce for pancakes, waffles, or desserts
• Jams and preserves: Make homemade mulberry jam to enjoy year-round
• Baking: Use in pies, tarts, crumbles, or cakes as you would other berries
• Savory dishes: Create mulberry-based sauces or glazes for poultry or pork

Mulberry Supplements

Beyond the whole fruit, mulberry supplements are available in various forms, including powders, capsules, and extracts. These typically focus on mulberry leaf extract, which contains higher concentrations of certain beneficial compounds like DNJ.

If you’re considering mulberry supplements, keep these points in mind:

• Supplements are not regulated as strictly as medications, so quality can vary between brands
• Choose products from reputable manufacturers that undergo third-party testing
• Consult with your healthcare provider before starting any supplement, especially if you take medications or have existing health conditions
• Supplements should complement, not replace, a healthy diet rich in whole foods

Potential Side Effects and Precautions

Mulberries are generally safe for most people when consumed as food. However, there are some considerations to keep in mind:

Allergic Reactions

While uncommon, allergies to mulberries can occur. Mulberry tree pollen is a more common allergen that may cause reactions in sensitive individuals, particularly during pollination season.

If you’re allergic to birch pollen, you may experience cross-reactivity with mulberries due to similar protein structures. Symptoms might include itching or swelling of the mouth, throat, or lips (oral allergy syndrome).

Blood Sugar Considerations

Since mulberries and mulberry leaf extract may affect blood sugar levels, people with diabetes should monitor their blood glucose carefully when consuming these berries, especially in large amounts or supplement form. Consult your healthcare provider about potential interactions with diabetes medications.

Medication Interactions

Mulberry supplements, particularly those made from mulberry leaves, might interact with certain medications. If you take any prescription medications, especially those for diabetes or blood thinners, talk to your doctor before using mulberry supplements.

Digestive Effects

Eating large quantities of mulberries, particularly if you’re not accustomed to high-fiber foods, may cause digestive discomfort, bloating, or loose stools. Introduce them gradually into your diet to allow your digestive system to adjust.

Mulberries vs. Other Berries

How do mulberries compare nutritionally to other popular berries?

Antioxidants: Mulberries rank high in antioxidant content, comparable to blackberries and blueberries, especially the darker varieties.

Protein: Dried mulberries contain more protein than most other berries, making them unique in this regard.

Iron: Mulberries provide more iron than many common berries, which is beneficial for those concerned about iron intake.

Vitamin C: While high in vitamin C, mulberries contain similar amounts to many other berries like strawberries and raspberries.

Fiber: Mulberries offer moderate fiber content, similar to raspberries and blackberries.

Each type of berry offers unique nutritional benefits, so incorporating a variety of berries into your diet provides the broadest range of nutrients and health-promoting compounds.

Growing Your Own Mulberries

If you’re interested in having a fresh supply of mulberries, consider growing your own tree. Mulberry trees are relatively easy to grow and highly productive:

• Climate: Mulberry trees adapt to various climates and are hardy in USDA zones 5-9
• Space: They can grow quite large (20-30 feet), though dwarf varieties are available
• Maintenance: Once established, they require minimal care and are relatively pest-resistant
• Yield: A mature tree can produce abundant fruit over several months
• Caution: Be aware that falling berries can stain surfaces, so consider placement carefully

The Bottom Line

Mulberries are nutritious, delicious berries that deserve a place in a healthy diet. Whether you enjoy them fresh, dried, or in various culinary preparations, they offer impressive nutritional value with relatively few calories.

Rich in vitamin C, iron, fiber, and powerful antioxidants, mulberries provide numerous potential health benefits. Research suggests they may support heart health, help manage blood sugar levels, combat oxidative stress, and possibly reduce the risk of certain chronic diseases.

While mulberries have been used in traditional medicine for centuries, particularly in Chinese herbal practices, it’s important to recognize that many of the health claims are based on preliminary research in animals or test tubes. More human studies are needed to fully understand their therapeutic potential.

For most people, incorporating mulberries into a varied, balanced diet rich in fruits and vegetables is a simple way to boost nutrient intake and potentially support overall health. Their sweet flavor and versatility make them easy to enjoy in numerous ways.

If you’re considering mulberry supplements or using mulberries therapeutically, especially if you have existing health conditions or take medications, consult with your healthcare provider for personalized guidance.

Whether you discover them at a local farmers’ market, grow your own tree, or purchase them dried, mulberries offer a delightful way to enhance both the nutritional value and flavor of your meals and snacks.

Sources:

• USDA FoodData Central – Mulberries Nutrition Data
• National Institutes of Health – Nutritional and Health Benefits of Mulberries
• National Institutes of Health – Mulberry Leaf Extract and Blood Sugar
• National Institutes of Health – Mulberries and Cholesterol Management
• National Institutes of Health – Anticancer Properties of Mulberry Compounds
• NHS – Vitamin C Benefits and Sources
• NHS – Iron: Functions and Importance
• ScienceDirect – Mulberry Colors and Cholesterol Benefits