1 cup (medium) of White Mulberry (140 g) has 60 calories. That works out to 43 calories per 100 g. It contains 13.7 g of carbs, 2 g of protein, 0.6 g of fat and 2.4 g of fiber. Its 51 mg of Vitamin C covers 57% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

White Mulberry Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.8g

· 4% DV

Protein

1.4g

· 3% DV

Fat

0.4g

· 1% 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 81% · Protein 12% · Fat 7%

White Mulberry Vitamins & Minerals

Vitamins

Vitamin C

36.4mg · 40% DV

0.1mg · 8% DV

Vitamin E

0.87mg · 6% DV

0.6mg · 4% DV

Minerals

Iron

2mg · 11% DV

Potassium ⭐

194mg · 6% DV

Phosphorus

38mg · 5% DV

Calcium

39mg · 4% DV

How Nutritious Is White Mulberry?

Nutrient density

High

70/ 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

46/ 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.

White Mulberry Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.5

Low

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

How to Burn Off White Mulberry

To burn the 43 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is White 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 White 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 White 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

White Mulberry Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.07g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 3:1

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

Compare White Mulberry

🍇vs🍓

White Mulberry vs Strawberry11 kcal more per 100 g

→🍇vs🥑

White Mulberry vs Avocado117 kcal fewer per 100 g

→🍇vs🍑

White Mulberry vs Peach4 kcal more per 100 g

→🍇vs🍇

White Mulberry vs Dried Raisins256 kcal fewer per 100 g

→

Foods Similar to White 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 White Mulberry

How many calories are in white mulberry, and is it good for a diet?

White mulberry has 43 calories per 100 g. With 1.7 g fiber and a glycemic index of 25, it can fit into balanced diet plans.

Is white mulberry low glycemic?

Yes, white mulberry has a glycemic index of 25, which is considered low. It also provides 9.8 g carbohydrates per 100 g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026