Mulberry - How Many Calories?

Weigh the fruit in your bowl

A 100 g edible portion of raw mulberries provides 43 calories, 9.8 g carbohydrate and 1.7 g fibre in this reference. A 75 g amount has 32 calories; 150 g has 65. Berry size varies, so counting the same number does not always give the same portion.

Mulberries and blackberries are different fruits. The fresh blackberry reference also has 43 calories per 100 g, but supplies 5.3 g fibre and 4.88 g sugars, compared with 1.7 g and 8.1 g in mulberries. Equal calories do not make their entire nutrient profiles identical.

For a yogurt bowl, 75 g fruit with 150 g Eker semi-skimmed yogurt provides about 113 calories and 7.08 g protein. The fruit contributes 32 calories and the yogurt 81; another yogurt needs its own panel.

Fresh-fruit sugars and the dried-fruit difference

Raw mulberries contain 8.1 g naturally occurring sugars per 100 g: about 6.08 g in 75 g, or 12.15 g in 150 g. These figures do not describe jam or sweetened juice. Drying removes much of the water, making a bowl of dried mulberries a very different portion from a bowl of fresh fruit.

For example, 15 g of the generic dried mulberry reference provides about 50 calories, compared with about 32 in 75 g fresh fruit here. A smaller-looking amount of dried fruit is not the same portion as fresh berries.

A bowl of 150 g plain whole-milk yoghurt and 75 g mulberries provides about 124 calories, 6.29 g protein and 13.07 g total sugars, without honey or granola.

Nutrient content is not a treatment dose

The reference reports 36.4 mg vitamin C and 1.85 mg iron per 100 g. Those amounts describe the fruit, without establishing a dose that treats anaemia or causes rapid weight loss. There is no single berry count suited to everyone; consider the amount alongside other fruit and meals.

This reference provides 27.3 mg vitamin C in 75 g mulberries. The serving comparison of vitamin C foods shows why edible weight and preparation matter alongside the name of the fruit.

Source: USDA SR28 entry 09190, raw mulberries, identified as Morus nigra. This historical reference is not a separate analysis of every white and black cultivar. Vitamin A is 1 µg RAE, a different unit from 25 IU. Frozen, dried and strained products have separate entries.