Immune & Recovery
Mulberries
A sweet, soft berry with a fiber and iron content notably higher than most common berries, especially when dried.
Energy
Vision
Gut Health
Serving
1 cup, fresh (140g)
Calories Per Serving
60
Key nutrients
Iron, fiber, vitamin C, anthocyanins
Nutrient density
Not officially rated
Why it’s worth eating
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.
What you may notice
Energy levels
Digestive comfort
Markers worth tracking
Fasting iron and ferritin
Fasting blood glucose
How to eat it
Eat fresh when in season, they're highly perishable and rarely sold commercially fresh; dried mulberries are a more widely available, shelf-stable option.
Pairs well with
Vitamin C foods, improves absorption of mulberry's iron content
Yogurt, helps the body retain fat-soluble antioxidants longer
Storage
Refrigerate fresh mulberries and use within a couple of days; store dried mulberries in an airtight container for months.
The numbers, per 1 cup, fresh (140g)
9%
Vitamin K
0%
Vitamin A
57%
Vitamin C
4%
Calcium
14%
Iron
6%
Magnesium
6%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.4g
Mulberries, raw (FDC 169913)
Evidence
B
HONEST CORRECTION: real postprandial-glucose evidence exists, but it uses standardised fruit EXTRACT, LEAF preparations or isolated DNJ - it does not transfer to eating whole mulberries, whose DNJ content is low and variable.
Study dose vs. serving
EXTRACT GAP: 0.75 g mulberry fruit extract (containing 2.90 mg DNJ) or pure DNJ 2.90 mg lowered 2-hour postprandial glucose. Leaf-extract trials used 6-18 mg DNJ. Whole fruit does not deliver these amounts reliably.
Bioequivalence of Mulberry Fruit Extract and 1-Deoxynojirimycin. J Nutr. 2025. S0022-3166(25)00320-7. n=84 healthy adults, double-blind crossover.
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
Details
Type
Fruits & Veg
Season
Summer (Jun-Aug)
Forms
Fresh, dried, extract, leaf tea
Price
Premium
Bioactive
1-Deoxynojirimycin (DNJ), an alpha-glucosidase inhibitor
Heat stable
Partial
Reliability
3 / 5
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