Mulberries
A sweet, soft berry with a fiber and iron content notably higher than most common berries, especially when dried.
Heart Health
Immunity
Detox
Mulberries are high in vitamin C, iron, and antioxidants. They support immune and blood health. Add fresh or dried mulberries to oatmeal, yogurt, or smoothies.
Mulberries
Per
1 cup, fresh (140g)
Calories
60
Vitamin K
9%
Vitamin A
0%
Vitamin C
57%
Vitamin B12
0%
Vitamin D
0%
Iron
14%
Magnesium
6%
Potassium
6%
Calcium
4%
Fiber
2.4g
Nutrition Highlights
Iron, fiber, vitamin C, anthocyanins
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Eat fresh when in season — they're highly perishable and rarely sold commercially fresh; dried mulberries are a more widely available, shelf-stable option.
Absorption Boost
Vitamin C foods — improves absorption of mulberry's iron content
Yogurt — helps the body retain fat-soluble antioxidants longer
Use Caution If
You take diabetes medication — mulberry leaf (less so the berry) has been studied for blood-sugar-lowering effects that could be additive
You're managing blood sugar closely — dried mulberries are concentrated in natural sugar
Storage
Refrigerate fresh mulberries and use within a couple of days; store dried mulberries in an airtight container for months.
Biomarkers to Track
Subjective
(Daily)
Energy levels
Digestive comfort
Objective
(Quarterly)
Fasting iron and ferritin
Fasting blood glucose