Mulberries: Health Benefits And Nutrition Facts 2023

Mulberries have been a part of traditional medicine for centuries and are not just food for silkworms. These small, delicious fruits are packed with nutrients and offer numerous health benefits. In this comprehensive guide, we will explore the different types of mulberries, their nutritional value, the various health benefits they provide, and how to incorporate them into your diet. Let’s dive in!

What Are Mulberries?

Mulberries, scientifically known as Morus, are a group of flowering plants that produce delicious and nutritious fruits. These fruits come in different colors, including black, red, and white. Mulberry trees are native to several regions around the world, such as Asia, Europe, and North America. They have a rich history and have been used for various purposes throughout the ages, including in traditional medicine.

Types of Mulberries


Mulberries come in three different types: white, red, and black.

  • White Mulberries: Scientifically known as Morus Alba, white mulberries are primarily bred for silkworm production and are native to China. Although they are not completely white in color, they are named so because of the color of their buds.
  • Red Mulberries: Also known as Morus Rubra or American mulberries, red mulberries are native to the eastern United States. They are more drought-resistant compared to black mulberries.
  • Black Mulberries: Scientifically referred to as Morus Nigra, black mulberries are native to Asian countries, particularly Southwestern Asia. They are known to be more challenging to graft.

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Popular Varieties of Mulberries

Varieties of Mulberries

Mulberries have several popular varieties that offer unique flavors and characteristics. Some notable varieties include:

  • Pakistan Mulberry: This deciduous tree produces large and sweet fruits with firm flesh. It thrives in warm climates, particularly in the United States, and has a long fruiting season from late spring through mid-summer.
  • Collier: Collier is a hybrid cross of white and red mulberries. It produces purple fruits with a distinctive sweet flavor. The tree itself is long-lived and can survive up to 125 years.
  • Russian or Tatarica: Native to China, Russian or Tatarica mulberries are often grown for wildlife habitats or windbreaks.
  • Illinois Everbearing: This hybrid cross of white and red mulberries was first grown in White County, Illinois, in 1958.
  • Riviera: Originating in Vista, California, Riviera mulberries are purple-black in color and known for their sweetness. They take longer to ripen but are worth the wait.

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A Nutritional Powerhouse

Mulberries pack a powerful punch when it comes to their nutritional profile. They are low in calories and fat, making them a great addition to a balanced diet. Here are some key nutrients found in mulberries:

1. Vitamin C

Mulberries are an excellent source of vitamin C, which is essential for a strong immune system and overall well-being. Vitamin C acts as an antioxidant, protecting cells from damage caused by harmful free radicals.

2. Iron

Iron is vital for maintaining healthy blood cells and preventing iron deficiency anemia. Mulberries contain a notable amount of iron, making them a fantastic choice for individuals seeking to increase their iron intake.

3. Dietary Fiber

Fiber plays a crucial role in digestive health and helps regulate blood sugar levels. Mulberries are a good source of dietary fiber, promoting healthy digestion and contributing to a feeling of fullness.

4. Antioxidants

Mulberries are rich in antioxidants, including anthocyanins, resveratrol, and quercetin. These antioxidants help combat oxidative stress, reduce inflammation, and protect against chronic diseases.

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Nutritional Value of Mulberries

Mulberries are not only delicious but also offer a range of essential nutrients. Here is the nutritional profile of 100 grams of fresh and raw mulberries:

  • Calories: 49
  • Total Fat: 0.4 g
  • Sodium: 10 mg
  • Potassium: 194 mg
  • Total Carbohydrate: 10.3 g
  • Protein: 1.1 g

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Health Benefits of Mulberries

Mulberries offer several health benefits, including:

  • Good for Your Kidneys: Mulberry extracts have been shown to be beneficial for individuals with kidney damage caused by diabetes. They help improve insulin resistance, reduce inflammation, and combat oxidative stress.
  • Promotes Healthy Hair: Mulberries aid in the production of melanin, the pigment responsible for hair color. Regular consumption of mulberry juice can help retain the natural color of your hair and prevent premature graying.
  • Supports Digestion: Mulberries act as a laxative, aiding in the passage of stool through the bowels and relieving constipation, bloating, and stomach cramps.
  • Aids in Weight Loss: Mulberries can help people lose fat and tone their bodies due to their low-calorie content and high fiber content, which promotes satiety.
  • Boosts Blood Circulation: The high iron content in mulberries stimulates the production of red blood cells and improves blood circulation.
  • Reduces Risk of Cancer: Mulberries contain anthocyanins and other compounds with anti-cancer effects. They can help fight colon cancer, skin cancer, prostate cancer, and thyroid cancer.
  • Improves Immunity: Mulberries have been found to enhance immune function by activating immune cells and regulating blood pressure.
  • Builds Bone Tissue: Mulberries contain vitamin K, calcium, and iron, which are important nutrients for bone health. They help prevent bone degradation and conditions like osteoporosis and arthritis.

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Properties of Mulberry (Shahtoot)

Mulberry, also known as Shahtoot, possesses numerous properties that make it a remarkable fruit with immense health benefits. Let’s explore some of its key properties:


Mulberries are packed with antioxidants, including anthocyanins, resveratrol, and quercetin. These antioxidants help neutralize harmful free radicals, reduce oxidative stress, and protect against chronic diseases.


Mulberries are a rich source of essential vitamins and minerals, such as vitamin C, vitamin K, iron, potassium, and calcium. These nutrients are vital for various bodily functions and contribute to overall health and well-being.

High in Dietary Fiber

Mulberries are abundant in dietary fiber, which aids digestion, promotes a healthy gut, and helps regulate blood sugar levels. The fiber content also contributes to feelings of fullness, making mulberries a satisfying and nutritious snack option.

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How to Use Mulberries

There are various ways to incorporate mulberries into your diet:

  • Eat them fresh as a snack.
  • Add them to smoothies or yogurt.
  • Use them in salads or as a topping for cereal or oatmeal.
  • Make jams, jellies, or preserves.
  • Bake them into pies, tarts, or muffins.
  • Freeze them for use in ice cream or sorbet.
  • Precautions and Side Effects

While mulberries offer numerous health benefits, it’s important to be aware of potential precautions and side effects:

  • Gastrointestinal Discomfort: Eating too many mulberries may cause indigestion, nausea, diarrhea, and bloating.
  • Carbohydrate Absorption: Mulberries may interfere with optimal nutrient absorption, including carbohydrates, which could have detrimental effects on the body.
  • Kidney Function: Mulberry leaves may lower uric acid levels and have potassium, affecting kidney function. If you are on medications or have kidney-related conditions, consult your healthcare provider before consuming mulberries.

It’s essential to be aware of your body’s reaction and consume mulberries in moderation to avoid any adverse effects.

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What are the health benefits of mulberries?

Mulberries offer several health benefits, including improved digestive health, controlled blood sugar levels, reduced cancer risk, improved blood circulation, enhanced immunity, and more.

How many mulberries should I eat daily?

There is no specific recommended daily intake for mulberries. However, incorporating a handful of mulberries into your daily diet can be a healthy choice.

Are there any benefits from eating mulberries?

Yes, mulberries are packed with essential nutrients such as iron, vitamin C, and various plant compounds. They have been linked to potential benefits like lower cholesterol levels, regulated blood sugar, reduced cancer risk, and improved overall health.

Why is mulberry considered a superfood?

Mulberries are often considered a superfood due to their high nutritional value. They are rich in vitamins, minerals, antioxidants, and fiber, which contribute to their numerous health benefits.

Should we eat mulberries?

Including mulberries in your diet can be a great choice for promoting good health. They are a natural and nutritious option that can provide various essential nutrients and contribute to overall well-being.

Can mulberries strengthen the liver?

Yes, mulberries are a rich source of iron, which is essential for maintaining liver health. They have the potential to strengthen the liver and support its proper functioning.

What nutrients are found in mulberries?

Mulberries contain a range of nutrients, including iron, vitamin C, vitamin E, carotenoids, potassium, and calcium. These nutrients contribute to their health-promoting properties.


  1. Healthline: Mulberries – Nutrition, Benefits, and More
  2. Medical News Today: The Benefits and Nutrition of Mulberries
  3. WebMD: Mulberries Overview
  4. Nutrition and You: Mulberries
  5. USDA FoodData Central: Mulberries, Raw

The bottom line

In conclusion, mulberries are not only delicious but also a nutritional powerhouse, offering an array of health benefits. From boosting your immune system to supporting heart health and aiding digestion, these small fruits pack a mighty punch. By incorporating mulberries into your diet, you can take a significant step towards achieving a healthier lifestyle.

At Health Pro Tips, we are committed to providing you with accurate and reliable information to guide your health and wellness journey. Remember to consult with a healthcare professional or nutritionist for personalized advice tailored to your specific needs. Embrace the goodness of mulberries and experience the remarkable advantages they bring to your well-being.

Disclaimer: The information provided in this article is for educational purposes only and should not replace professional medical advice. If you have any underlying health conditions or concerns, please consult with a healthcare professional before making any significant changes to your diet or lifestyle.

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