The Surprising Nutritional Power of Mulberries

Mulberries are an underrated part of the berry world. Summertime’s secret, juicy berry powers up sweet dishes while still maintaining a rocking nutritional profile. The latter is a true secret weapon; mulberries are loaded with antioxidants, vitamins, and a host of unique compounds that culminate in a nutritional profile for the ages.

  • Mulberries wouldn’t be the nutritional rockstar there are if they didn’t have a solid foundation to build off of. A single cup of fresh mulberries has 60 calories, ten grams of carbs, and 8 grams of sugar. 
  • As you’d expect, mulberries are no slouch in the vitamin department either. Mulberries are filled to the brim with vitamin C, vitamin E, and vitamin K. Respectively, these vitamins support your immune system, promote stronger bones, and keep your skin looking healthy. 
    • Fun Fact: A cup of dried mulberries contains 190% of your daily dose of vitamin C, outranking oranges, bell peppers, and guava. 
  • Once you bite into a juicy mulberry, you get to witness the fruit’s secret weapon first hand. Mulberries are loaded with various antioxidants that have some seriously beneficial health properties. Perhaps most prominently, mulberries are full of anthocyanins, which help fight heart disease and improve blood pressure. If that’s not enough, mulberries also contain rutin and myricetin, which have been shown to fight various cancers!
  • If you’re keen on using dried berries instead of their fresh relatives, you’ll be happy to know that they’re good sources of fiber and iron. To get the most of dried mulberries, try adding them to your next kale salad!