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Calcium-rich milk with antioxidant black mulberries
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Milk with black mulberries (240 g) has 168 calories. That works out to 70 calories per 100 g. It contains 21.1 g of carbs, 7.4 g of protein, 7.7 g of fat and 1.7 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
168
KCAL / 240G
Carbs
21.1g
· 8% DV
Protein
7.4g
· 15% DV
Fat
7.7g
· 10% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 16% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 4.56 g | 23% |
| Trans fat | 0.24 g | |
| Sodium | 103 mg | 4% |
| Total carbohydrate | 21.1 g | 8% |
| Fiber | 1.7 g | 6% |
| Protein | 7.4 g | 15% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 168 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (small) | 150 g | 105 kcal |
| 1 cup (small) | 180 g | 126 kcal |
| 1 bottle (small) | 200 g | 140 kcal |
| 1 cup (large) | 300 g | 210 kcal |
| 1 bottle (large) | 330 g | 231 kcal |
| 1 serving (large) | 350 g | 245 kcal |
Calculated from 70 calories per 100 g.
Blend ripe black mulberries with cold milk until smooth, then serve right away. If you prefer a thinner drink, add the milk gradually; straining it removes some pulp but also takes away the berry texture.
Milk with black mulberries can curdle because the berries are acidic, especially when they are tart or added to warm milk. Blend them with cold milk and drink the mixture promptly to reduce separation.
Yes, frozen black mulberries work in milk with black mulberries. Let them soften slightly before blending for a smoother drink, or blend them while frozen for a thicker, colder result; avoid thawing them at room temperature for long.
Milk with black mulberries can be made with either fresh berries or mulberry syrup. Fresh fruit gives the drink pulp and a less uniform sweetness, while syrup blends easily and often adds substantial sweetness.
Milk with black mulberries tastes creamy, fruity, and mildly tart, with the exact balance depending on how ripe the berries are. Very ripe fruit makes a sweeter drink, while tart berries give it a sharper flavor.
It is best to make milk with black mulberries shortly before drinking it. If prepared ahead, keep it covered in the refrigerator and stir or shake it before serving, since the fruit pulp can settle and the milk may separate.
No, straining milk with black mulberries is optional. Leave it unstrained for a thicker drink with fruit pulp, or strain it through a fine sieve for a smoother texture; straining removes some of the berry solids.
You can serve milk with black mulberries slightly warm, but avoid boiling it. Heat the milk gently first, let it cool until warm, then mix in the berries; adding acidic fruit to very hot milk can encourage curdling.
Milk with black mulberries can be a bedtime drink if dairy sits well with you. It is not a sleep treatment, and the fruit’s tartness or milk’s lactose may bother people who experience reflux or digestive symptoms at night.
Use fresh black mulberries rather than sweetened mulberry syrup to make milk with black mulberries less sweet. Choose ripe but not overripe fruit, and taste the drink before adding any honey, sugar, or other sweetener.
Vitamins
B12
0.96µg · 40% DV
B2
0.38mg · 29% DV
B5
0.79mg · 16% DV
Vitamin C
9.6mg · 11% DV
Minerals
Phosphorus
214mg · 31% DV
Calcium
264mg · 26% DV
Iodine
36µg · 24% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
422mg · 12% DV
Sodium
103mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 calories in 1 cup (medium) (240 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.
Milk with black mulberries combines milk with ripe, dark mulberries for a simple fruit drink. The berries can be crushed or blended into the milk, giving it a purple hue and a sweet-tart, fruity flavour. It is an easy way to use fresh mulberries when they are in season.
In Turkey, it can be served chilled at breakfast or as an afternoon snack; elsewhere, it works well as a refreshing drink or a quick accompaniment to a light bite. Milk contributes protein and calcium, while the mulberries add fruit flavour and a little fibre. For a lighter version, leave out added sweetener and choose the kind of milk you prefer.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
Vegan
— Not 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
SATURATED
4.56g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.