Food Nutrient Profile - Mulberries

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Nutrients in 100 grams of Mulberries

Raw Mulberries (Morus nigra).

Macros Ratio

Protein Fat Carbs
12%
7%
81%
100 g ▼

Macro Nutrients

Mulberries
Energy43 kcal
1.5%
Raw Mulberries provide 43kcal of Energy per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.39 g
0.4%
Raw Mulberries provide 0.39g of Fat per 100 grams, meeting 0.4% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.027 g
0.084%
Raw Mulberries provide 0.027g of Saturated Fat per 100 grams, meeting 0.084% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.001 g
0.063%
Raw Mulberries provide 0.001g of Omega 3 per 100 grams, meeting 0.063% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.21 g
1.2%
Raw Mulberries provide 0.21g of Omega 6 per 100 grams, meeting 1.2% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Mulberries provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate9.8 g
7.54%
Raw Mulberries provide 9.8g of Carbohydrate per 100 grams, meeting 7.54% of the Recommended Dietary Allowance (RDA) of 130g 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 provide 8.1g of Sugars per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber1.7 g
4.47%
Raw Mulberries provide 1.7g of Fiber per 100 grams, meeting 4.47% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.44 g
2.57%
Raw Mulberries provide 1.44g of Protein per 100 grams, meeting 2.57% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Mulberries
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Raw Mulberries provide 1μg of Vitamin A per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.029 mg
2.4%
Thiamine
Raw Mulberries provide 0.029mg of Vitamin B1 per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.1 mg
7.77%
Riboflavin
Raw Mulberries provide 0.1mg of Vitamin B2 per 100 grams, meeting 7.77% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.62 mg
3.88%
Niacin, nicotinic acid, niacinamide
Raw Mulberries provide 0.62mg of Vitamin B3 per 100 grams, meeting 3.88% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.05 mg
3.85%
Pyridoxine
Raw Mulberries provide 0.05mg of Vitamin B6 per 100 grams, meeting 3.85% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B96 μg
1.5%
Folates and Folic Acid
Raw Mulberries provide 6μg of Vitamin B9 per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Mulberries provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C36.4 mg
40.4%
Ascorbic acid
Raw Mulberries provide 36.4mg of Vitamin C per 100 grams, meeting 40.4% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Mulberries provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.87 mg
5.8%
Tocopherols and Tocotrienols
Raw Mulberries provide 0.87mg of Vitamin E per 100 grams, meeting 5.8% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K7.8 μg
6.5%
Phytomenadione or phylloquinone
Raw Mulberries provide 7.8μg of Vitamin K per 100 grams, meeting 6.5% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Mulberries
Calcium39 mg
3.9%
Raw Mulberries provide 39mg of Calcium per 100 grams, meeting 3.9% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.06 mg
6.67%
Raw Mulberries provide 0.06mg of Copper per 100 grams, meeting 6.67% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
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 provide 1.85mg of Iron per 100 grams, meeting 23% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium18 mg
4.3%
Raw Mulberries provide 18mg of Magnesium per 100 grams, meeting 4.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus38 mg
5.43%
Raw Mulberries provide 38mg of Phosphorus per 100 grams, meeting 5.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium194 mg
5.7%
Raw Mulberries provide 194mg of Potassium per 100 grams, meeting 5.7% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.6 μg
1.1%
Raw Mulberries provide 0.6μg of Selenium per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium10 mg
0.67%
Raw Mulberries provide 10mg of Sodium per 100 grams, meeting 0.67% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.12 mg
1.1%
Raw Mulberries provide 0.12mg of Zinc per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water87.7 g
2.37%
Raw Mulberries provide 87.7g of Water per 100 grams, meeting 2.37% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Mulberries: Benefits and Values per 100g

Discover the nutritional data of mulberries, including macro and micronutrients, in a 100g serving of raw mulberries. Learn about the health benefits and nutritional value of this delicious fruit.

When you enjoy 100 grams of raw mulberries, you're treating your body to a wealth of essential vitamins. Here's a closer look at what these delicious berries offer:

Mulberries are not just about vitamins; they are also packed with essential minerals:

Let's not forget the macronutrients that make mulberries a nutritious snack:

In summary, raw mulberries are a powerhouse of nutrition, offering a variety of vitamins, minerals, and macronutrients that contribute to overall health. Enjoy them as a part of a balanced, whole-food, plant-based diet!

Frequently Asked Questions about Mulberries

What are the health benefits of Mulberries?

Mulberries are a great source of vitamin C, iron, and dietary fiber. They also contain antioxidants that can help reduce inflammation and lower cholesterol levels. Additionally, mulberries are low in calories and can support healthy digestion and weight management.

Are there any potential risks or side effects of consuming Mulberries?

Mulberries are generally safe to consume and have many health benefits. However, some people may experience digestive issues such as bloating or diarrhea if they consume mulberries in large quantities due to their high fiber content. It's always best to consume mulberries in moderation as part of a balanced diet to avoid any potential side effects.

Can I lose weight by eating more Mulberries?

Mulberries are a nutritious fruit that can be part of a balanced diet for weight loss. They are low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to consider your overall diet and physical activity levels. Incorporating mulberries into a well-rounded meal plan can support your weight loss goals, but it's not a magic solution on its own.

Can I gain more muscles by eating more Mulberries if I train consistently?

Mulberries are a nutritious fruit that can be part of a balanced diet, but they are not a high-protein food that is typically associated with muscle gain. To build muscle, it's important to consume adequate protein from sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains, in addition to engaging in consistent strength training. Incorporating a variety of plant-based protein sources along with a well-rounded diet and proper training regimen will be more effective for muscle growth than solely increasing consumption of mulberries.

Can I eat Mulberries if I have diabetes?

Yes, mulberries can be a good option for individuals with diabetes as they have a low glycemic index, meaning they have a slower impact on blood sugar levels. They also contain fiber, which can help regulate blood sugar levels. However, it's important to monitor portion sizes and consider how mulberries fit into your overall meal plan to manage blood sugar effectively.

Can I consume Mulberries if I am on a Keto diet?

Yes, you can consume mulberries on a keto diet in moderation. Mulberries are relatively low in carbohydrates and can be included as part of a balanced keto meal plan. Just be mindful of portion sizes to ensure you stay within your daily carb limit.

Can I eat Mulberries if I am on a low fat diet?

Yes, mulberries are a good option for a low-fat diet as they are naturally low in fat. They are also a good source of fiber, vitamins, and minerals, making them a healthy addition to your diet. Just be mindful of portion sizes to ensure you are not consuming too many calories.

What is the environmental impact of producing Mulberries?

Mulberries have a relatively low environmental impact compared to other fruits. They require less water and land to grow compared to many other crops. Additionally, mulberries are typically grown without the use of pesticides or synthetic fertilizers, making them a more sustainable option. Overall, incorporating mulberries into your diet can be a good choice for both your health and the environment.




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