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Soaked Dried Mulberries Calories
Source of fiber, iron, and antioxidants
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Soaked Dried Mulberries (40 g) has 65 calories. That works out to 163 calories per 100 g. It contains 15.7 g of carbs, 2 g of protein, 0.4 g of fat and 2.4 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Soaked Dried Mulberries Nutrition Facts
Selected: 1 serving (small) · 40 g
65
KCAL / 40G
Carbs
15.7g
· 6% DV
Protein
2g
· 4% DV
Fat
0.4g
· 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 84% · Protein 11% · Fat 5%
Soaked Dried Mulberries nutrition facts table · 1 serving (small) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 15.7 g | 6% |
| 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 Small Serving of Soaked Dried Mulberries?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 40 g | 65 kcal |
| 1 tablespoon (chopped) | 15 g | 24 kcal |
| 2 tablespoon (chopped) | 30 g | 49 kcal |
| 1 cup (half) | 75 g | 122 kcal |
| 1 serving (medium) | 80 g | 130 kcal |
| 100 g | 100 g | 163 kcal |
| 1 serving (large) | 120 g | 196 kcal |
| 1 cup (whole) | 150 g | 245 kcal |
Calculated from 163 calories per 100 g.
Frequently Asked Questions About Soaked Dried Mulberries
How do you soak dried mulberries to make soaked dried mulberries?
Rinse the dried mulberries, cover them with clean drinking water, and leave them until they soften and plump up. Drain them before serving, or keep some soaking liquid if you want to add it to a recipe.
Can you eat the water from soaked dried mulberries?
Yes, you can drink the soaking water from soaked dried mulberries; it takes on some fruit flavor and soluble sugars. Treat it as flavored water, not as a detox drink or a remedy.
Do you need to wash dried mulberries before soaking them?
Yes, rinsing dried mulberries before soaking is a sensible way to remove dust or loose debris from the fruit. Use clean water for soaking, and refrigerate the fruit if it will be soaking for an extended time.
Can soaked dried mulberries replace fresh mulberries in a recipe?
Soaked dried mulberries can stand in for fresh mulberries in some recipes, especially porridge, baked goods, and fruit mixtures. They are sweeter and denser than fresh fruit, so adjust the recipe’s added sweetener and liquid.
Does soaking dried mulberries make them less sugary?
No, soaking dried mulberries does not remove their sugar. Some soluble sugar may move into the soaking water, but the fruit remains a dried fruit, so soaking mainly changes its texture and moisture.
What can you make with soaked dried mulberries?
Soaked dried mulberries work well stirred into oatmeal, blended into smoothies, or added to cakes and fruit compotes. Their softened texture makes them easier to mix into dishes than unsoaked dried berries.
How should you store soaked dried mulberries?
Store soaked dried mulberries in a covered container in the refrigerator and use them promptly. Discard them if they develop an off smell, visible mold, or an unusual slimy texture.
Can soaked dried mulberries be cooked?
Yes, soaked dried mulberries can be cooked in porridge, compote, or baked dishes. Since soaking has already softened them, add them later in cooking when you want the berries to keep more of their shape.
Are soaked dried mulberries good for constipation?
Soaked dried mulberries provide fiber, which can support regular bowel movements as part of a fiber-rich diet. They are not a constipation treatment; persistent symptoms deserve medical advice.
Can people with diabetes eat soaked dried mulberries?
People with diabetes may include soaked dried mulberries, but soaking does not remove the fruit’s concentrated carbohydrates. Keep the portion within your meal plan and ask your diabetes care team for advice tailored to your needs.
Soaked Dried Mulberries Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
Vitamin K
2.6µg · 2% DV
B3
0.32mg · 2% DV
B5
0.09mg · 2% DV
Minerals
Copper
0.07mg · 8% DV
Iron
1.2mg · 7% DV
Phosphorus
45mg · 6% DV
Potassium ⭐
204mg · 6% DV
Sodium
3.6mg · 0% DV
Soaked Dried Mulberries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soaked Dried Mulberries
To burn the 65 calories in 1 serving (small) (40 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 Soaked Dried Mulberries?
Soaked Dried Mulberries are dried mulberries softened by resting them in water. Mulberries are grown across regions from the Mediterranean to parts of Asia, and drying is a traditional way to keep the seasonal fruit; soaking makes the chewy berries plumper and softer, with a sweet, gently earthy flavour. They can be eaten as they are, stirred into porridge or yoghurt, or added to fruit dishes and desserts.
For English-speaking readers, they make a convenient alternative to fresh berries when those are out of season, though they are sweeter and more concentrated. They provide fibre, along with iron and antioxidants, and work well with unsweetened yoghurt, oats or nuts. Drain them before serving if you prefer a less juicy texture, and use a modest portion when adding them to an already sweet dish.
How Nutritious Is Soaked Dried Mulberries?
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
High
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 Soaked 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 Soaked Dried Mulberries Contain Allergens?
No known major allergens
Which Diets Is Soaked 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
Soaked Dried Mulberries Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.