1 serving (medium) of Dried Mulberries (30 g) has 98 calories. That works out to 325 calories per 100 g. It contains 21.9 g of carbs, 1.1 g of protein, 0.4 g of fat and 4.2 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.

What is Dried Mulberries?

Dried Mulberries are ripe mulberries preserved by drying, a familiar way to enjoy the fruit in Turkey and across parts of the Middle East and Asia. White mulberries are especially common in Turkish versions; drying concentrates their sweetness and leaves the small berries wrinkled, chewy, or lightly crisp depending on how they were dried.

They make an easy snack, and can also be stirred into porridge, yogurt, or trail mix, or used in baking. Their natural sugars make them sweet, while their fibre gives them more staying power than a sugary sweet alone; 100 g provides 14 g of fibre. Try a modest handful with plain yogurt or nuts for a balanced snack.

Dried Mulberries Nutrition Facts

Selected: 100 g

325

KCAL / 100G

Carbs

73g

· 27% DV

Protein

3.6g

· 7% DV

Fat

1.2g

· 2% DV

Fiber

14g

· 50% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 92% · Protein 5% · Fat 3%

Dried Mulberries Vitamins & Minerals

Vitamins

Vitamin C

36mg · 40% DV

0.11mg · 8% DV

Vitamin K

7.8µg · 7% DV

Vitamin E

0.87mg · 6% DV

Minerals

Manganese

1mg · 43% DV

Potassium ⭐

980mg · 29% DV

Iron

4mg · 22% DV

Calcium

186mg · 19% DV

How Nutritious Is Dried Mulberries?

Nutrient density

High

78/ 100

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

43/ 100

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.

Dried Mulberries Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Dried Mulberries

To burn the 325 calories in 100 g:

🚶

80min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

38min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Dried Mulberries Processed?

NOVA 2

Minimally Processed

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 Dried Mulberries Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Dried Mulberries Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Dried Mulberries Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.18g

POLYUNSATURATED

0.32g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Dried Mulberries

🍇vs🍓

Dried Mulberries vs Strawberry293 kcal more per 100 g

→🍇vs🥑

Dried Mulberries vs Avocado165 kcal more per 100 g

→🍇vs🍑

Dried Mulberries vs Peach286 kcal more per 100 g

→🍇vs🍇

Dried Mulberries vs Dried Raisins26 kcal more per 100 g

→

Foods Similar to Dried Mulberries

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Dried Mulberries

What do dried mulberries taste like?

Dried mulberries taste sweet and mildly honey-like, with a chewy or slightly crisp texture depending on how dry they are. White dried mulberries are often lighter in flavor than dark varieties, so they work well in snacks and breakfast bowls.

How can you eat dried mulberries?

You can eat dried mulberries straight from the bag or stir them into oatmeal, yogurt, cereal, and trail mix. They also work in baking and salads. Their sweetness can flavor a dish, so taste before adding extra sweetener.

Are dried mulberries healthier than raisins?

Dried mulberries and raisins are both dried fruits, so neither is automatically the healthier choice for everyone. Mulberries have a different flavor and texture, and their nutrient profiles differ; choose based on the recipe, taste, and portion you enjoy.

How should you store dried mulberries?

Store dried mulberries in a tightly sealed container in a cool, dry, dark place. Keep moisture out to prevent clumping or mold, and avoid leaving the container near a warm stove or in direct sunlight. Discard them if they develop mold or an off smell.

Do dried mulberries need to be washed before eating?

No, dried mulberries do not usually need washing before you eat them. Washing adds moisture and can shorten their shelf life. If they look dusty, rinse only the amount you plan to eat and dry it well, or consume it promptly.

What are the benefits of eating dried mulberries?

Dried mulberries provide fiber and naturally occurring sugars, making them a sweet, chewy snack. Fiber can support regular digestion as part of a balanced diet. Drying concentrates the fruit, so a small handful can be more satisfying than eating them by the handful.

Can dried mulberries raise blood sugar?

Yes, dried mulberries can raise blood sugar because they contain natural sugars, even though they also provide fiber. If you have diabetes, keep the serving modest and consider how you combine them with other foods; ask your clinician for advice tailored to your care.

How do you soften dried mulberries?

Soak dried mulberries in warm water for a few minutes to soften them before adding them to porridge, baking, or a sauce. Drain them well and use them promptly; soaking them for a long time can make them mushy and harder to store safely.

Can dried mulberries replace raisins in baking?

Yes, dried mulberries can replace raisins in many muffins, cookies, and breads. They may be more delicate and less juicy, so fold them into the batter gently. Taste the mixture before adding extra sugar, since mulberries contribute sweetness.

Can you eat the stems on dried mulberries?

Yes, the thin stems sometimes left on dried mulberries are generally edible, but they can feel tough or fibrous. Remove them if you prefer a softer bite, and check especially carefully when serving mulberries to young children.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026