Mulberries: Nutrients, What Research Shows and Safety
What mulberries contain, what research says about eating them, how they differ from mulberry leaf products, and the safety points: allergy, medicines and storage.
Content last updated . This page has not been medically reviewed.
Mulberries are the soft, juicy fruits of trees in the genus Morus, such as white mulberry (Morus alba), in the mulberry family (Moraceae). The small dark, red or white berry-like fruit is eaten fresh, dried or as juice or jam. People eat them for vitamin C, iron and fiber. This page keeps the fruit apart from mulberry leaf products and extracts, and it does not use hype words.
Read this first
- Allergy is possible with any food. For trouble breathing or swelling of the face or throat, call 911. See food allergy basics and emergency signs.
- The fruit is not the leaf. Most "mulberry for blood sugar" research uses leaf or extract products. NCCIH says the leaf may add to the effect of diabetes medicines and that there is insufficient reliable information about the safety of the berries. [6] See mulberry leaf.
- Honest summary: mulberries are a source of vitamin C, iron and fiber, but we found no trial of eating the fresh fruit for a health outcome. Large studies link more fruit and vegetables overall with lower risk, but they are observational and do not name mulberries. [3]
What is in it (USDA values)
| Nutrient | Per 100 g | Per serving (1 cup, 140 g) | % Daily Value per serving |
|---|---|---|---|
| Energy | 43 kcal | 60 kcal | n/a |
| Fiber | 1.7 g | 2.4 g | 9% |
| Total sugars | 8.1 g | 11.3 g | n/a |
| Vitamin C | 36.4 mg | 51 mg | 57% |
| Iron | 1.85 mg | 2.6 mg | 14% |
| Potassium | 194 mg | 272 mg | 6% |
| Vitamin K | 7.8 µg | 10.9 µg | 9% |
| Copper | 0.06 mg | 0.08 mg | 9% |
| Riboflavin (B2) | 0.10 mg | 0.14 mg | 11% |
| Vitamin E | 0.87 mg | 1.2 mg | 8% |
| Folate (DFE) | 6 µg | 8 µg | 2% |
| Vitamin A (RAE) | 1 µg | 1 µg | 0% |
Source: USDA FoodData Central, mulberries, raw, SR Legacy item 169913. [1] The serving is the USDA household portion; the other USDA portion is 10 fruit (15 g). Serving values are our arithmetic from the USDA per-100 g numbers. % Daily Value uses the FDA 2016 Daily Values; values vary with variety, ripeness and storage.
USDA also lists lutein plus zeaxanthin (136 µg per 100 g) and small amounts of beta-carotene (9 µg) in raw mulberries. [1] These are carotenoids, plant pigments. We did not read a source that measured other plant compounds, such as anthocyanins, in the mulberries we describe, and we found no human trial of mulberry carotenoids on a health outcome. Reviews of mulberry fruit effects on the gut describe mostly animal studies and say human trials are lacking. [5]
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| Vitamin C and scurvy | MedlinePlus describes scurvy as a severe form of vitamin C deficiency and lists berries among fruits high in vitamin C. [2] USDA lists 36.4 mg per 100 g in raw mulberries. [1] | Established (deficiency role of vitamin C; mulberries as a source) | Nutrient content; deficiency disease |
| Iron intake | USDA lists 1.85 mg per 100 g, 10% of the Daily Value. [1] NHS names food sources of iron and does not list mulberries. [10] We found no trial of mulberries for iron status. | Insufficient evidence | Raw fruit, laboratory analysis |
| Heart disease, cancer and early death | A 2017 meta-analysis of 95 prospective studies linked higher fruit and vegetable intake with lower risk. It named apples, pears, citrus and some vegetables, not mulberries. [3] | Promising but limited (observational; mulberries not singled out) | Fruit and vegetables combined |
| Blood sugar after a meal | A 2025 randomized crossover trial in 84 healthy adults gave a mulberry fruit extract (0.75 g, 2.90 mg of the compound DNJ) with a rice meal. Blood sugar and insulin were lower than with placebo. [4] | Promising but limited (one meal, extract, healthy adults; not the fresh fruit) | Mulberry fruit extract |
| Gut health | A 2026 review reports mainly animal studies and says human evidence is lacking. [5] | Lab or animal only | Fruit, extracts and fractions, mostly in animals |
| Diabetes, weight loss, cholesterol from eating the fruit | We found no trial of eating mulberries for these. | Insufficient evidence | Not studied in the sources read |
Eaten as food vs taken as a supplement or extract. The one human trial we read used a fruit extract standardized for DNJ, a compound that slows sugar digestion, and measured one meal. [4] Eating a cup of berries is not the same product. Leaf, twig and fruit supplements are different things with different research. See mulberry leaf.
How much is a normal serving
For information only, not a prescription. The USDA household portion for raw mulberries is 1 cup (140 g). [1] NHS says one portion of fruit and vegetables is 80 g, and that fresh, frozen, canned, dried or juiced forms can all count. [8] We could not read the USDA MyPlate page, so we give no MyPlate cup figure. Dried mulberries are a different product from raw; USDA values above are for raw fruit only, and we did not read a source for dried mulberries, so check the label.Safety, allergy and medicines
- Allergy. We found no source we could read on allergy to mulberry fruit itself. A 2026 review of airborne pollen in Africa describes Morus (mulberry) trees as producing highly allergenic pollen. [7] That concerns breathing in pollen, not eating the fruit. If you react to the fruit, stop and ask a clinician. For breathing trouble or swelling, call 911.
- Medicines. NCCIH says that white mulberry leaf taken with diabetes medicines may carry a risk of low blood sugar. [6] We did not find a source we could read describing a medicine interaction with the fruit as a food, so we make no claim either way. The extract in the 2025 trial lowered blood sugar after a meal in healthy adults, so people who use diabetes medicines should ask a pharmacist before using fruit extracts. [4] See foods and medicine interactions.
- Berries and supplements. NCCIH states there is insufficient reliable information about the safety of white mulberry berries (as a product). [6] Treat concentrated berry products as unstudied.
- Pregnancy. NCCIH says little is known about white mulberry leaf in pregnancy or breastfeeding. [6] We did not find a source that singles out the fruit. General advice is in foods in pregnancy.
- Sugar and diabetes. USDA lists 8.1 g of sugars per 100 g. [1] We read no trial of how mulberries affect blood sugar in people with diabetes; ask your care team how fruit fits your plan.
- Dried mulberries and sulphites. Proper evidence not found in the sources we read on sulphites in dried mulberries; check the label.
- Potassium and kidney disease. Mulberries contain potassium (194 mg per 100 g). [1] People on potassium-restricting medicines or with kidney disease should ask their clinician; see kidney disease, potassium and oxalates.
- Pesticide residues. We did not read a USDA or EWG source on mulberries, so we say nothing here beyond washing (below).
Choosing, storing and food safety
- Pick fruit that is not bruised or damaged; bag it apart from raw meat. [9]
- Keep perishable items such as berries in a clean fridge at 40°F (4°C) or colder. [9]
- Rinse under running water; do not use soap or produce wash; dry with a clean towel. [9]
Related pages
Health connections for Mulberries
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Vitamin C intake and scurvy prevention
Deficiency linkRaw mulberries are a source of vitamin C: about 36 mg per 100 g, or roughly 57% of the Daily Value in one cup (140 g). Vitamin C deficiency causes scurvy.
Supplements: Eating vitamin C foods prevents deficiency; this does not show extra benefit once intake is adequate.
Fruit and vegetable intake and long-term disease risk
Preliminary or mixedLarge observational studies link more fruit and vegetables overall with lower risk of heart disease, cancer and early death. Mulberries were not singled out.
Supplements: Observational evidence; not a trial of mulberries.
Iron content
Not enough evidenceRaw mulberries contain 1.85 mg of iron per 100 g (10% of the Daily Value). We found no trial of mulberries for iron status.
Supplements: No evidence that eating mulberries changes iron status or treats anemia.
Mulberry fruit extract and blood sugar after a meal
Preliminary or mixedIn a 2025 randomized crossover trial of 84 healthy adults, a mulberry fruit extract with a rice meal lowered blood sugar and insulin compared with placebo for that meal.
Supplements: Extract result; does not show that eating the fresh fruit has the same effect or helps people with diabetes.
Eating the fruit for diabetes, weight or cholesterol
Not enough evidenceWe found no trial of eating mulberries for diabetes, weight loss or cholesterol.
Supplements: No good evidence of benefit from the fresh fruit.
Gut health
Lab or animal research onlyA 2026 review reports mostly animal studies on mulberry and gut microbes and says human trials are lacking.
Supplements: Lab and animal findings do not show a benefit in people.
Allergy: pollen documented, fruit allergy not found
Not enough evidenceA 2026 review describes mulberry (Morus) trees as producing highly allergenic pollen. We found no source we could read on allergy to the fruit itself.
Supplements: Not applicable; safety information.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Root causes (1)
- Nutrient DeficiencyDeficiency link
Raw mulberries provide vitamin C (about 36 mg per 100 g), and vitamin C deficiency causes scurvy. This shows a role in preventing deficiency, not a treatment for other conditions.
Conditions & symptoms (1)
- ScurvyDeficiency link
Scurvy is severe vitamin C deficiency; raw mulberries contain vitamin C, so eating them can contribute to adequate intake.
Documented risks and interactions (2)
- Mulberry leaf products and diabetes medicines. NCCIH says white mulberry leaf taken with diabetes medicines may carry a risk of low blood sugar. This is about the leaf, not the fruit; we found no source on the fruit as a food.
- Safety of mulberry berry products is unstudied. NCCIH says there is insufficient reliable information about the safety of white mulberry berries as a product; little is known about the leaf in pregnancy and breastfeeding.
Frequently asked questions
Are mulberries good for blood sugar?
We found no trial of eating the fruit. One 2025 trial of a mulberry fruit extract found lower blood sugar after a single rice meal in healthy adults. [4] Most other research is on leaf products, which are different. [6]
Are mulberries a good source of vitamin C and iron?
USDA lists 36.4 mg of vitamin C and 1.85 mg of iron per 100 g of raw fruit. A 1 cup (140 g) serving gives about 57% and 14% of the Daily Value. [1]
Is mulberry leaf tea the same as eating the fruit?
No. Leaf products have their own research and a warning about diabetes medicines. NCCIH says there is insufficient reliable information about the safety of the berries as a product. [6]
Can I count mulberries toward my fruit and vegetables?
Yes, NHS says fresh, frozen, canned, dried or juiced fruit can count toward 80 g portions. [8] Large studies link higher fruit and vegetable intake with lower risk, but they are observational and do not prove cause. [3]
Do mulberries need washing?
Yes. FDA advises rinsing produce under running water and not using soap or produce wash. [9]
References
- US Department of Agriculture. FoodData Central: Mulberries, raw (SR Legacy, FDC 169913). April 2018 release. Read 2026-10-23.
- MedlinePlus. Vitamin C. Reviewed 2025-01-21, updated 2025-08-12. Read 2026-10-23.
- Aune D et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol 2017;46:1029-1056. PMID 28338764. Abstract read 2026-10-23 via Europe PMC.
- Hoogenraad AR et al. Bioequivalence of Mulberry Fruit Extract and 1-Deoxynojirimycin for Postprandial Blood Glucose Lowering: A Randomized Trial in Humans. J Nutr 2025;155(7):2164-2171. PMID 40419090. Abstract read 2026-10-23 via Europe PMC.
- Miszczak MM et al. Mulberry, Gut Microbiota and Gut Functionality: Effects Shaped by Raw Material and Processing Methods. Biomolecules 2026. PMID 42509759. Abstract read 2026-10-23 via Europe PMC.
- National Center for Complementary and Integrative Health (NIH). White Mulberry Leaf. Last updated September 2023. Read 2026-10-23.
- Gharbi D et al. Aerobiology in Africa: a continent-wide review of pollen, fungal spores, and allergy risk. Aerobiologia 2026;42(1):49. PMID 42472298. Abstract read 2026-10-23 via Europe PMC.
- NHS. Why 5 A Day?. Last reviewed 2026-09-30. Read 2026-10-23.
- US Food and Drug Administration. Selecting and Serving Produce Safely. Read 2026-10-23.
- NHS. Iron deficiency anemia. Last reviewed 2026-01-26. Read 2026-10-23.