Nutritional Value of Mulberry per 100g

Mulberry is sweet and soft, and it can feel like a “natural candy” fruit. Fresh mulberries are light and snack-friendly. Dried mulberries are convenient, but they become much more calorie-dense.

The values provided are approximate can vary depending on the variety and drying.

1) Mulberry Fresh

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	43 kcal	2%
Carbohydrates	9.8 g	4%
Fiber	1.7 g	6%
Sugars	8.1 g	–
Protein	1.4 g	3%
Fat	0.4 g	1%
Vitamin A	25 IU	1%
Vitamin C	36.4 mg	61%
Potassium	194 mg	4%
Calcium	39 mg	4%

Pros

• Sweet fruit option that still feels light
• Good for snack cravings in a controlled bowl

Cons

• Soft fruit, can spoil fast
• Overeating can add sugar load quickly

Right time to eat

• Mid morning or mid afternoon snack
• After meals as a small sweet finish

Health benefits

• Supports consistent fruit intake
• Supports better snack choices versus sweets

Best way to eat

• Eat fresh, washed, in a bowl
• Pair with curd if you want more fullness

2) Mulberry Dried

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	325 kcal	16%
Carbohydrates	75.0 g	27%
Fiber	10.0 g	36%
Sugars	55.0 g	–
Protein	10.0 g	20%
Fat	2.5 g	3%
Vitamin A	50 IU	1%
Vitamin C	2.0 mg	3%
Potassium	1000 mg	21%
Calcium	260 mg	20%

Pros

• Convenient travel snack
• Works in oats and trail mix in small quantity

Cons

• Very calorie-dense compared to fresh fruit
• Easy to overeat because it tastes like candy

Right time to eat

• Only in small measured portions as snack

Health benefits

• Supports fruit intake when fresh options are unavailable

Best way to eat

• Measure a small portion and pair with nuts
• Do not snack directly from the jar

In a nutshell

Fresh mulberries are a light sweet fruit. Dried mulberries are convenient but calorie-dense, so portion control is the rule.

*Percent Daily Values are based on a 2,000 calorie diet.