Nutrition Facts
Fresh mulberries consist of 88% water and only have 60 calories per cup (140 grams).
Mulberries are often 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.
Calories: 43
Water: 88%i
Protein: 1.4 grams
Carbs: 9.8 grams
Sugar: 8.1. grams
Fiber: 1.7 grams
Fat: 0.4 grams
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.
White mulberry is often tried in order to help treat diabetes. It is also tried for treating high cholesterol levels, high blood pressure, the common cold and its symptoms, muscle and joint pain such as from arthritis, constipation, dizziness, ringing in the ears, hair loss, and premature graying.
Side effects are common with higher doses and may include mild diarrhea, dizziness, constipation, and bloating. Allergies are uncommon but can occur. Because of its effect on blood glucose, white mulberry should be used with caution in people on diabetic medications, including insulin.
These carbs are mostly simple sugars, such as glucose and fructose, but also contain some starch and fiber.
Fiber
Mulberries have a decent amount of fiber, corresponding to 1.7% of their fresh weight.
The fibers are both soluble (25%) in the form of pectin and insoluble (75%) in the form of lignin (1Trusted Source, 4Trusted Source).
Fibers help you maintain a healthy digestive system, decrease cholesterol levels, and reduce your risk of many diseases.
Fresh mulberries have about 10% carbs in the form of simple sugars, starch, and soluble and insoluble fibers. They’re fairly high in water and low in calories.
Vitamins and Minerals
Mulberries are rich in many vitamins and minerals, particularly vitamin C and iron:
Vitamin C. An essential vitamin that is important for skin health and various bodily functions (9Trusted Source).
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 (10Trusted Source, 11).
Potassium. An essential mineral that may lower blood pressure and reduce your risk of heart disease (12Trusted Source, 13Trusted Source).
Vitamin E. An antioxidant that protects against oxidative damage
Mulberries contain high amounts of both iron and vitamin C, as well as decent amounts of potassium and vitamins E and K. Mulberries or mulberry extracts may be beneficial against several chronic conditions, such as heart disease, diabetes, and cancer.
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