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Mulberry Nutrition
the nutritional value of mulberries and full mulberry nutrition information...
Mulberries are high in antioxidant phytonutrients called anthocyanins which have many health benefits.
Anthocyanins are the blue/red pigment found in fruits which contain many beneficial disease fighting properties. Anthocyanins improve the function of vitamin C, help support the structures of the veins and the vascular system and helps to improve the collagen matrix. Anthocyanins prevent free radical damage, thereby helping to prevent cancer.
Mulberries are a very good source of vitamin C which helps to protect cells and tissues from free radical damage, thereby helping to prevent the risk of cancer. Vitamin C also aids dietary iron absorption.
Mulberries contain good levels of potassium which helps the muscles and nerves to function properly, maintains the bodies' acid balance and helps lower the risk of high blood pressure.
Mulberries are also a good fruit source of
calcium
which helps to maintain healthy and strong bones and helps your blood to clot.
Mulberries contain good amounts of niacin (vitamin B3) which can help lower
cholesterol
levels and stabilise your blood sugar. B3 also helps your body to process fats.
Mulberries also contain reasonable amounts of magnesium which we need to relax muscles and nerves and to help blood circulation.
One cup of mulberries contains around 60 calories.
THE FULL NUTRITIONAL VALUE OF MULBERRIES:
Mulberries, rawRefuse: 0%
Scientific Name: Morus nigra
NDB No: 09190 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup
-------
140g
| | Proximates
|
|
Water
|
g
|
122.75
|
|
Energy
|
kcal
|
60
|
|
Energy
|
kJ
|
252
|
|
Protein
|
g
|
2.02
|
|
Total lipid (fat)
|
g
|
0.55
|
|
Ash
|
g
|
0.97
|
|
Carbohydrate, by difference
|
g
|
13.72
|
|
Fiber, total dietary
|
g
|
2.4
|
|
Sugars, total
|
g
|
11.34
| | Minerals
|
|
Calcium, Ca
|
mg
|
55
|
|
Iron, Fe
|
mg
|
2.59
|
|
Magnesium, Mg
|
mg
|
25
|
|
Phosphorus, P
|
mg
|
53
|
|
Potassium, K
|
mg
|
272
|
|
Sodium, Na
|
mg
|
14
|
|
Zinc, Zn
|
mg
|
0.17
|
|
Copper, Cu
|
mg
|
0.084
|
|
Selenium, Se
|
mcg
|
0.8
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
51.0
|
|
Thiamin
|
mg
|
0.041
|
|
Riboflavin
|
mg
|
0.141
|
|
Niacin
|
mg
|
0.868
|
|
Vitamin B-6
|
mg
|
0.070
|
|
Folate, total
|
mcg
|
8
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
8
|
|
Folate, DFE
|
mcg_DFE
|
8
|
|
Choline, total
|
mg
|
17.2
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
1
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
13
|
|
Carotene, alpha
|
mcg
|
17
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
35
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
190
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.22
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
10.9
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.038
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.008
|
|
18:0
|
g
|
0.028
|
|
Fatty acids, total monounsaturated
|
g
|
0.057
|
|
16:1 undifferentiated
|
g
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.057
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.290
|
|
18:2 undifferentiated
|
g
|
0.288
|
|
18:3 undifferentiated
|
g
|
0.001
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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