Mulberry

Mulberry: Nutrition Facts and Health Benefits

Mulberries are the fruit of mulberry trees (Morus species), which are native to Asia and have been cultivated for thousands of years, originally as food for silkworms. There are three main cultivated species: black mulberry (Morus nigra), red mulberry (Morus rubra, native to North America), and white mulberry (Morus alba). Black mulberries have the most intense, tart-sweet flavour and the highest antioxidant content, while white mulberries are milder and sweeter. Mulberries are soft, juicy, and highly perishable, which limits their commercial distribution, though they are widely grown in home gardens.

Nutritional Value of Mulberry

Mulberries contain 43 kcal and 1.7 g of fibre per 100 g. They are a good source of vitamin C, providing a useful contribution toward the daily recommended intake. They also contain iron, which is unusual for a fruit — making them one of the better fruit sources of this mineral. Additional nutrients include vitamin K, vitamin E, riboflavin (B2), potassium, and manganese. Mulberries are rich in polyphenols, particularly anthocyanins in dark varieties, as well as resveratrol (the same compound found in red grapes and associated with cardiovascular research), rutin, and chlorogenic acid.

Health Benefits of Mulberry

The iron content of mulberries, while not comparable to red meat, is meaningful for plant-based diets, particularly when consumed alongside vitamin C-rich foods that enhance iron absorption. The anthocyanins and resveratrol in mulberries have been studied for antioxidant and anti-inflammatory properties, and white mulberry root bark extract has been investigated in research relating to blood sugar management, though this is distinct from eating the fruit. Vitamin K in mulberries supports bone metabolism and normal blood clotting.

How to Select and Store Mulberries

Fresh mulberries are extremely delicate and have a shelf life of just one to two days at room temperature. They should be refrigerated immediately after picking or purchase and consumed within two days. Mulberries freeze well — spread them on a tray to freeze individually before transferring to a container. When buying, look for plump, uniformly coloured berries with no signs of mould or mushiness. Fresh mulberries are usually only available from local sources or farmers' markets during their short summer season.

How to Use Mulberries

Mulberries can be eaten fresh, added to fruit salads, yogurt, and cereal. They make excellent jams, jellies, and preserves. They work well in crumbles, tarts, and other baked goods, and can be used in smoothies. Dried mulberries are available year-round and make a convenient, naturally sweet snack.