Mulberries (raw) nutrition facts
Per 1 cup · 140 g
of a 2,000 cal day
- Protein2g12% of calories
- Carbs14g81% of calories
- Fat0.5g7% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Mulberries (raw) (1 cup, 140 g) has 60 calories, with 2 g of protein, 14 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (81% of calories). It is high in Vitamin C (57% DV) and iron (32% DV).
High in
20%+ of the daily value
- Vitamin C57%
- Iron32%
Good source of
10–19% of the daily value
- Riboflavin (B2)11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (140 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 51 mg | 57% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 8 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 55 mg | 5% |
| Iron | 3 mg | 32% |
| Potassium | 272 mg | 6% |
| Magnesium | 25 mg | 6% |
| Phosphorus | 53 mg | 8% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.1 mg | 9% |
| Selenium | 1 μg | 2% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 17 μg | — |
| Beta carotene | 13 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
18 calTerrasoul Superfoods White Mulberries, Sun-Dried1 tbsp−42 cal- 110 cal
Navitas Naturals Mulberry Berries3 tbsp+50 cal - 100 calSunny Fruit Organic Mulberries, Sweet & Delicate1 pouch+40 cal
- 100 calNutri-hut Sun-Dried White Mulberries¼ cup+40 cal
- 80 calAmphora Mulberries, Dried¼ cup+20 cal
- 140 calZiba Afghan Dried White Hindu Kush Mulberries40 g+80 cal
Burning 60 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 11minWalking (3.5 mph)
- 7minCycling (moderate)
- 5minRunning (6 mph)
- 8minSwimming laps
Common questions
How many calories are in Mulberries (raw)?
One serving of Mulberries (raw) (1 cup) has 60 calories, which works out to 43 calories per 100 g. That is about 3% of a 2,000-calorie day.
Are Mulberries (raw) high in protein?
Not especially. It has 2 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Mulberries (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 81% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mulberries (raw)?
14 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Mulberries (raw)?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
