Nutrients in 100 grams of Mulberries

Raw Mulberries (Morus nigra).

Macros Ratio

Protein Fat Carbs

12%

81%

100 g ▼

Macro Nutrients

Mulberries

Energy43 kcal

1.5%

Raw Mulberries have 43 kcal of Energy per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.39 g

0.4%

Raw Mulberries have 0.39 g of Fat per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.027 g

0.084%

Raw Mulberries have 0.027 g of Saturated Fat per 100 grams, which is 0.084% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.001 g

0.063%

Raw Mulberries have 0.001 g of Omega 3 per 100 grams, which is 0.063% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.2%

Raw Mulberries have 0.206 g of Omega 6 per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mulberries have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.8 g

7.54%

Raw Mulberries have 9.8 g of Carbohydrate per 100 grams, which is 7.54% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.1 g

11%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Mulberries have 8.1 g of Sugars per 100 grams, which is 11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber1.7 g

4.47%

Raw Mulberries have 1.7 g of Fiber per 100 grams, which is 4.47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.44 g

2.57%

Raw Mulberries have 1.44 g of Protein per 100 grams, which is 2.57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mulberries

Vitamin A1 μg

0.11%

RAE, retinol activity equivalents

Raw Mulberries have 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.029 mg

2.4%

Thiamine

Raw Mulberries have 0.029 mg of Vitamin B1 per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.1 mg

7.77%

Riboflavin

Raw Mulberries have 0.101 mg of Vitamin B2 per 100 grams, which is 7.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.62 mg

3.88%

Niacin, nicotinic acid, niacinamide

Raw Mulberries have 0.62 mg of Vitamin B3 per 100 grams, which is 3.88% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.05 mg

3.85%

Pyridoxine

Raw Mulberries have 0.05 mg of Vitamin B6 per 100 grams, which is 3.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B96 μg

1.5%

Folates and Folic Acid

Raw Mulberries have 6 μg of Vitamin B9 per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Mulberries have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C36.4 mg

40.4%

Ascorbic acid

Raw Mulberries have 36.4 mg of Vitamin C per 100 grams, which is 40.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Mulberries have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.87 mg

5.8%

Tocopherols and Tocotrienols

Raw Mulberries have 0.87 mg of Vitamin E per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.8 μg

6.5%

Phytomenadione or phylloquinone

Raw Mulberries have 7.8 μg of Vitamin K per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mulberries

Calcium39 mg

3.9%

Raw Mulberries have 39 mg of Calcium per 100 grams, which is 3.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.06 mg

6.67%

Raw Mulberries have 0.06 mg of Copper per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.85 mg

23%

Raw Mulberries have 1.85 mg of Iron per 100 grams, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium18 mg

4.3%

Raw Mulberries have 18 mg of Magnesium per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus38 mg

5.43%

Raw Mulberries have 38 mg of Phosphorus per 100 grams, which is 5.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium194 mg

5.7%

Raw Mulberries have 194 mg of Potassium per 100 grams, which is 5.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Raw Mulberries have 0.6 μg of Selenium per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Raw Mulberries have 10 mg of Sodium per 100 grams, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.12 mg

1.1%

Raw Mulberries have 0.12 mg of Zinc per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water87.7 g

2.37%

Raw Mulberries have 87.68 g of Water per 100 grams, which is 2.37% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Mulberries:

100 grams of Mulberries is an excellent source of Vitamin C.
It has a good amount of Vitamin B2.
It also has some Vitamin B1, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K.
While 100 grams of product has trace amounts of Vitamin B9, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Mulberries:

100 grams of Mulberries is an excellent source of Iron.
It has some Calcium, Copper, Magnesium, Phosphorus and Potassium.
While 100 grams of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macronutrients in 100 grams of Raw Mulberries:

100 grams of Mulberries has a good amount of Carbohydrate and Sugars.
It has some Fiber and Protein.
While 100 grams of product has trace amounts of Omega 6, it has no Fat, Saturated Fat and Omega 3.

Compare Raw Mulberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Mulberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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