1 piece (medium) of Dried Mulberry (30 g) has 98 calories. That works out to 325 calories per 100 g. It contains 21 g of carbs, 3.2 g of protein, 0.5 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 Mulberry?

Dried mulberry is made by drying ripe mulberries, the small fruits of the mulberry tree. The berries can range from pale cream to golden brown, and drying gives them a more concentrated, honey-like sweetness and a chewy, slightly leathery texture.

Enjoy dried mulberries as a snack, stir them into porridge or yoghurt, or add them to baking and trail mixes. They’re a fibre-rich fruit, though their natural sugars taste more concentrated than in fresh berries. A small handful makes an easy topping for breakfast; pairing them with plain yoghurt or nuts adds a less-sweet, more substantial contrast.

Dried Mulberry Nutrition Facts

Selected: 100 g

325

KCAL / 100G

Carbs

70g

· 25% DV

Protein

10.6g

· 21% DV

Fat

1.5g

· 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 83% · Protein 13% · Fat 4%

Dried Mulberry Vitamins & Minerals

Vitamins

Vitamin C

36mg · 40% DV

0.39mg · 30% DV

2.1mg · 13% DV

0.5mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Iron

7mg · 39% DV

Potassium ⭐

948mg · 28% DV

Calcium

186mg · 19% DV

How Nutritious Is Dried Mulberry?

Nutrient density

Very high

80/ 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

53/ 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 Mulberry 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 Mulberry

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 Mulberry 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 Mulberry 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 Mulberry 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 Mulberry Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 3.7:1

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

Compare Dried Mulberry

🍇vs🍓

Dried Mulberry vs Strawberry293 kcal more per 100 g

→🍇vs🥑

Dried Mulberry vs Avocado165 kcal more per 100 g

→🍇vs🍑

Dried Mulberry vs Peach286 kcal more per 100 g

→🍇vs🍇

Dried Mulberry vs Dried Raisins26 kcal more per 100 g

→

Foods Similar to Dried Mulberry

🍓

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 Mulberry

Are dried mulberries good for you?

Yes, dried mulberries provide fiber and naturally occurring sugars, along with vitamin C and iron. They can be a useful addition to a varied diet, but they are not a treatment or cure for any health condition.

Can people with diabetes eat dried mulberries?

Yes, people with diabetes can include dried mulberries in a small portion, but their natural sugars can affect blood glucose. If you need help fitting them into your personal meal plan, ask your doctor or dietitian.

Do dried mulberries cause weight gain?

Dried mulberries do not cause weight gain on their own, but drying concentrates the fruit, making it easy to eat more than intended. Portioning some into a bowl instead of snacking from the bag can help keep intake in check.

How do you eat dried mulberries?

You can eat dried mulberries straight from the bag or add them to oatmeal, yogurt, cereal, and trail mix. Their chewy texture works well with nuts and seeds, while chopping them makes them easier to distribute through a snack or breakfast.

How should you store dried mulberries?

Store dried mulberries in an airtight container in a cool, dry place. Keep moisture out, and discard any that develop mold or an unusual smell; using a dry utensil helps prevent dampness from getting into the container.

Do you need to wash dried mulberries before eating them?

No, dried mulberries usually do not need washing before eating. Rinsing can leave them damp and shorten their storage life; if they are visibly dusty, rinse only the portion you plan to eat and use it right away.

Are white and black dried mulberries different?

Yes, white and black dried mulberries differ in color and can vary in sweetness and flavor. The exact taste depends on the variety and how the fruit was dried, so try both if you want to find the one you prefer.

How do you rehydrate dried mulberries?

To soften dried mulberries, soak them briefly in warm water, then drain them before adding them to a recipe. They can also be used without soaking in dishes where a chewy texture is welcome.

Can you bake with dried mulberries?

Yes, dried mulberries work in cookies, muffins, granola, and oatmeal bars. Chop large pieces so they spread more evenly through the mixture; if they are very firm, briefly soak and drain them before baking.

Can dogs eat dried mulberries?

Dogs can have a small amount of plain dried mulberry as an occasional treat, but it is sugary and should not replace their regular food. Avoid products with added sweeteners or other ingredients, and stop if your dog has an upset stomach.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026