Mulberry Nutrition Calculator — Iron, Vitamin C Synergy & Bioactive Compounds per Serving

Mulberries (FDC 169910) contain 1.85mg iron per 100g (10% DV) — remarkably high for a fresh berry. For comparison: blackberries have 0.62mg, raspberries 0.69mg, blueberries 0.28mg, and strawberries 0.41mg per 100g. Mulberries contain 2.6x to 6.6x more iron than these common berries ^[1].

What makes this iron content uniquely notable is the simultaneous presence of 36.4mg vitamin C per 100g (40% DV). Vitamin C (ascorbic acid) is the most well-documented enhancer of non-heme iron absorption, with research showing it can increase absorption rates by 2-3 fold when consumed together with iron in the same food. Mulberries provide both nutrients in a single food — an unusually self-sufficient iron source among fruits ^[1][2].

One cup of mulberries (~140g) delivers 2.59mg iron (14% DV) alongside 51mg vitamin C (57% DV) at just 60 calories. This iron-to-calorie density (4.3mg iron per 100 kcal) surpasses even spinach (3.2mg per 100 kcal) — though the iron is non-heme (plant-based) in both cases. For people tracking iron intake from plant sources, mulberries offer an efficient per-calorie contribution ^[1].

Mulberries contain resveratrol — the same stilbenoid compound family found in grapes and red wine. Research has measured mulberry resveratrol (specifically oxyresveratrol in white mulberries and resveratrol-3-O-glucoside in black mulberries) at concentrations that vary significantly by species: black mulberries (Morus nigra) generally contain higher levels than white mulberries (Morus alba) ^[2][3].

1-Deoxynojirimycin (DNJ) is an iminosugar alkaloid found in mulberry leaves and, to a lesser extent, in the fruit. DNJ has been a subject of extensive research in food science, particularly regarding its interaction with alpha-glucosidase enzymes in laboratory settings. This compound is essentially unique to the Morus genus — making mulberry biochemically distinct from all other berry families ^[2][3].

These bioactive compounds are not tracked in USDA standard nutrition panels — the USDA entry for mulberries covers only the standard macro/micronutrient profile. For nutrition journaling, the standard panel (43 kcal, 1.85mg Fe, 36.4mg vitamin C) is the reliable, verified data. The bioactive compound research adds context but with less standardized measurement ^[1][2].

The USDA entry (FDC 169910) represents mulberries generically, but three distinct species are commonly consumed: black mulberry (Morus nigra) — the most flavorful, with deep purple-black juice and intense sweetness; white mulberry (Morus alba) — milder, often pinkish or pale, originally cultivated for silkworm feed in East Asia; and red mulberry (Morus rubra) — native to North America, dark red, intermediate flavor ^[1][2].

Nutritionally, the macronutrient profiles across species are within 10-15% of each other. The primary differences are in bioactive compounds: black mulberries have higher anthocyanin concentrations (giving the purple color), while white mulberries tend to have higher DNJ content (from silkworm-related biochemistry). Red mulberries fall between the two ^[2][3].

Dried mulberries — increasingly popular as a snack food — concentrate the nutrient profile similarly to other dried fruits. Expect approximately 350-360 kcal per 100g in dried form, with iron concentrating to roughly 6-7mg per 100g and sugars to approximately 48-52g. However, vitamin C degrades significantly during drying, reducing the iron absorption synergy that makes fresh mulberries distinctive ^[1].

At 43 kcal per 100g, mulberries sit in the lower-calorie range among berries — below blueberries (57 kcal) and grapes (67 kcal), but above strawberries (32 kcal) and raspberries (52 kcal). One cup (~140g) has just 60 calories, making mulberries one of the lowest-calorie fruit options per typical serving ^[1].

Calcium at 39mg per 100g (3% DV) is notably higher than most berries: blackberries have 29mg, blueberries 6mg, strawberries 16mg, and raspberries 25mg. While not a primary calcium source, mulberries contribute more calcium per serving than most berry alternatives ^[1].

Potassium at 194mg per 100g (4% DV) is competitive with blackberries (162mg) and raspberries (151mg), though below bananas (358mg). A cup of mulberries delivers 272mg potassium (6% DV) — a meaningful contribution from a low-calorie fruit. Protein at 1.44g per 100g is also high for a berry (most are 0.6-1.2g), adding to the nutrient density per calorie ^[1].