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White Mulberry Calories
Rich in vitamin C, fiber, and antioxidants; low-calorie fruit.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of White Mulberry (140 g) has 60 calories. That works out to 43 calories per 100 g. It contains 13.7 g of carbs, 2 g of protein, 0.6 g of fat and 2.4 g of fiber. Its 51 mg of Vitamin C covers 57% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.
White Mulberry Nutrition Facts
Selected: 1 cup (medium) · 140 g
60
KCAL / 140G
Carbs
13.7g
· 5% DV
Protein
2g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 12% · Fat 8%
White Mulberry nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 13.7 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of White Mulberry?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 60 kcal |
| 1 piece (whole) | 8 g | 3 kcal |
| 1 tablespoon (chopped) | 10 g | 4 kcal |
| 1 ounce (whole) | 28 g | 12 kcal |
| ½ cup (small) | 70 g | 30 kcal |
| 10 piece (whole) | 80 g | 34 kcal |
| 100 g | 100 g | 43 kcal |
| 1 serving (medium) | 100 g | 43 kcal |
| 1 cup (large) | 180 g | 77 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About White Mulberry
What does white mulberry taste like?
White mulberries are usually mildly sweet, with a soft texture and a delicate, sometimes honey-like flavor. Ripe berries taste sweeter than firm, underripe ones, and their flavor is generally less tart and intense than that of black mulberries.
Are white mulberries the same as black mulberries?
No. White and black mulberries are different varieties of mulberry, with distinct colors and flavors. White mulberries tend to be milder and pale when ripe, while black mulberries have darker juice and a more pronounced, often tangier taste.
Can you eat white mulberries raw?
Yes, white mulberries can be eaten raw. Rinse them gently just before eating and remove any stems if you like; they are also easy to add to yogurt, cereal, fruit salads, or a smoothie.
How can you tell when white mulberries are ripe?
Ripe white mulberries are usually creamy to pale yellow, soft, and sweet-smelling. Greenish, firm berries are likely underripe. Mulberries do not ripen much after picking, so choose fruit that is already ripe rather than expecting it to sweeten on the counter.
How should you store fresh white mulberries?
Keep fresh white mulberries unwashed in a covered container in the refrigerator, and remove bruised or spoiled berries first. Wash them just before eating because extra moisture encourages spoilage; their delicate texture means they are best used promptly.
Can you freeze white mulberries?
Yes. Gently rinse the berries, dry them completely, and freeze them in a single layer before transferring them to a sealed freezer container. They will soften after thawing, so use frozen or thawed white mulberries in smoothies, sauces, or baking.
Do you need to wash white mulberries before eating them?
Yes, rinse white mulberries gently under cool running water shortly before eating. Avoid soaking or rubbing them hard, since their soft skin bruises easily, and pat them dry carefully with a clean towel.
When are white mulberries in season?
Fresh white mulberries are generally in season in late spring and summer, though the exact timing varies by region and weather. They are delicate and do not keep long after picking, so use ripe berries soon after bringing them home.
Do white mulberries raise blood sugar?
Yes, white mulberries contain carbohydrates and natural sugars, so they can raise blood sugar. If you have diabetes, consider your portion and how the fruit fits your meal plan; ask your doctor or dietitian for advice tailored to you.
Can eating too many white mulberries cause side effects?
Yes, a large amount may cause bloating, gas, or loose stools in some people because white mulberries contain fiber and natural sugars. If they upset your stomach, reduce the portion and try a smaller serving next time.
White Mulberry Vitamins & Minerals
Vitamins
Vitamin C
50.96mg · 57% DV
B2
0.14mg · 11% DV
Vitamin E
1.22mg · 8% DV
B5
0.28mg · 6% DV
Minerals
Iron
2.59mg · 14% DV
Copper
0.08mg · 9% DV
Potassium ⭐
272mg · 8% DV
Phosphorus
53mg · 8% DV
Sodium
14mg · 1% DV
White Mulberry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Mulberry
To burn the 60 calories in 1 cup (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is White Mulberry?
Beyaz böğürtlen is a pale-fruited blackberry, growing on a bramble like the familiar dark berries. It is much less commonly encountered than blackberries, and its precise growing region depends on the variety. The berries are soft and juicy, with a sweet-tart flavour that is often gentler than that of dark blackberries.
Eat them fresh as a snack, spoon them over yoghurt or porridge, or use them in desserts, sauces and preserves. They are a low-calorie fruit and contribute fibre and vitamin C. For a simple, lighter serving, pair a handful with plain yoghurt; handle ripe berries gently, as they bruise easily.
How Nutritious Is White Mulberry?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is White Mulberry Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does White Mulberry Contain Allergens?
No known major allergens
Which Diets Is White Mulberry Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White Mulberry Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.