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Black Mulberry Calories
Rich in antioxidants, source of vitamin C, high fiber fruit
CALORIES
GI
POTASSIUM
FIBER
Black Mulberry Nutrition Facts
Selected: 100 g
43
KCAL / 100G
Carbs
9.8g
· 81%
Protein
1.4g
· 12%
Fat
0.4g
· 7%
Fiber
1.7g
Black Mulberry Vitamins & Minerals
Vitamins
Vitamin C
36.4mg · 40% DV
B2
0.1mg · 8% DV
Vitamin K
7.8µg · 7% DV
Vitamin E
0.87mg · 6% DV
Minerals
Iron
2mg · 11% DV
Potassium ⭐
194mg · 6% DV
Phosphorus
38mg · 5% DV
Calcium
39mg · 4% DV
Black Mulberry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black 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 Black Mulberry Contain Allergens?
No known major allergens
Which Diets Is Black 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
Black Mulberry Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Black Mulberry
Black Mulberry — Frequently Asked Questions
How should black mulberries be stored to stay fresh longer?
Black mulberries are delicate and keep best in the fridge, unwashed, in a shallow container. Wash them just before eating to reduce excess moisture and spoilage.
Can black mulberries be frozen?
Yes. Freeze them in a single layer first, then transfer to a bag or container so they are easier to portion for smoothies, sauces, or compotes.
Why do black mulberries stain so easily?
Their deep color comes from natural pigments that cling strongly to fabric and porous surfaces. Handling them carefully and rinsing stains quickly with cold water helps.
Are black mulberries okay to eat on an empty stomach?
Usually yes, but people with sensitive stomachs may find acidic fruits uncomfortable on their own. Pairing them with yogurt, oats, or another food can make them gentler.
Is it a good idea to eat black mulberries with yogurt or kefir?
Yes, it is a practical combination. Pairing fruit with a protein-rich food can make a snack more satisfying and balanced.
How do black mulberries compare with blackberries?
They may look similar, but black mulberries are often softer, juicier, and more fragile. Blackberries are usually firmer and tend to travel better.
Does cooking black mulberries ruin their nutrition?
Cooking changes texture and flavor, and some heat-sensitive vitamins can decrease. Even so, cooked uses like sauces or compotes can still be a useful way to enjoy the fruit.
Do black mulberries help with constipation or can they upset digestion?
That depends on the person and the amount eaten. Their fiber can support regularity, but large amounts may cause digestive discomfort in some people.
Who should be careful with black mulberries?
Most people can eat them without issue, but anyone managing blood sugar closely or with a known fruit allergy should pay attention to portion size and tolerance. Very ripe fruit may also be harder on sensitive digestion.
Can you eat black mulberries at night?
Yes. If you want a more filling evening snack, pairing them with yogurt or nuts is often more satisfying than eating them alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.