By Holly Bieler
Updated on 28. Sep. 2020

Mulberries might look like blackberries and raspberries, but have a flavor and texture all their own. These delicate berries are also bursting with powerful antioxidants.

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  • ...are rich in antioxidants.
    Mulberries are packed with resveratrol, a plant substance and highly effective antioxidant that helps protect the body’s cells against harmful free radicals.
  • ...can help keep you looking young.
    Mulberries’ high content of antioxidants, vitamin E and vitamin A helps keep the tissue strong and the skin looking young and supple.
  • ...protect the cells.
    Mulberries contain very high levels of natural plant dyes called anthocyanins. These so-called flavonoids not only give mulberries their dark color, but can also intercept free radicals that cause damage to the body's cells.
  • ...are good for the heart and circulation.
    The flavonoids and especially the resveratrol in mulberries can reduce the risk of cardiovascular disease by helping to regulate high blood pressure, thinning the blood and keeping blood vessels free of harmful deposits.
  • ...strengthen bones and teeth.
    Mulberries contain both phosphorus and calcium, essential minerals when it comes to tooth and bone strength.
  • ...have a gentle draining effect.
    Their abundant supply of acids and potassium mean mulberries can help the body keep its fluid balance in check, and help rid the body of excess water.
  • ...lower blood fat.
    Mulberries are rich in the soluble fiber pectin, which is particularly beneficial for the stomach and intestines, as it stimulates digestion and can help lower cholesterol levels.
  • ...promote blood formation.
    100 grams of mulberries contain nearly 2 milligrams of iron, an essential mineral which promotes blood formation and oxygen transport in the blood.

What You Should Know About Mulberries

Mulberries were used as a remedy in the Middle Ages, when they were said to cure poisoning and relieve inflammation. In Chinese natural medicine, the mulberry tree is also thought to have many healing properties, from reducing coughing, dizziness and eye redness, to relieivng pain.

Mulberries were probably are their most popular in Europe around the 1700s, when mulberry trees could be found flowering throughout parks, gardens and noble houses. However mulberries don't do well in cold climates, and were soon replaced by berries that were easier to harvest, such as raspberries or blackberries. However in recent years, mulberries have enjoyed something of a resurgence in popularity, especially among independent farmers.

While mulberries aren't readily available in most grocery stores, they are more than worth a special trip to the farmer's market or specialty food store. Not only are they delicous, but they're packed with nutrients.


Originally, white mulberry trees in Asia were not bred for the small, less aromatic fruits, but for their leaves, which were used as food for silkworms. Today, white and black mulberries are primarily grown in Asia and North America. 


White mulberries are ready for harvest from June onwards, while black mulberries take a month longer to ripe. The harvest then generally continues throughout the summer until the end of August.


White mulberries have a fairly neutral taste, while red and especially black mulberries have a sweet, our and pleasantly intense flavour. 

How Healthy Are Mulberries?

Like many berries, mulberries are incredibely healthy. rule that applies to mulberries is the same as for all berries: they are even almost outrageously healthy. Mulberries are a great source of immune-boosting vitamin C, A and E, and contain a slew of natural plany dyes which act as powerful antioxidants, protecting the body's cells from damaging free radicals.

The mullbery's most nutritious attribute, however, is its high reserve of the pigment resveratrol, an extremely potent antioxidant which has a number of powerful benefits for the body.

Among other things, resveratrol can...

  • ...reduce inflammation and congestion in the body.
  • ...limit the damage after a heart attack and possibly even partially reverse it. 
  • ...protect against plaque in the veins.
  • support brain health and may possibly help ward against Alzheimer's disease.
  • regulate insulin in the body and diabetes. 


Calories 43
Protein 1.4 g
Fat 0.4 g
Carbohydrates 10 g
Fiber 1.7 g

Shopping and Cooking Tips


Fresh mulberries aren't readily available in most supermarkets, as they spoil quickly. Specialty foods stores or local farms or farmers markets are your best bet for fresh mulberries. 


Mulberries are extremely soft and sensitive and bruise easily under pressure. Thus it's best to eat them as soon as possible, and to avoid storing them. 


Mulberries just need a slight rinse and they're ready to eat!

What to Make With Mulberries

Although mulberries look virtually identical to blackberries and raspberries, their flavor and consistency is very different. Mulberries are much softer, with a refreshing sweet-tart taste that is somewhat reminiscent of a grapefruit.

Ripe mulberries spoil very quickly, which makes them an excellent fruit for jams and jellies. Their sweet-tart flavor is also delicious as a base for smoothies or ice creams. 

Dried mulberries are a great option if you can't find fresh ones at your local store. Dried mulberries are delicious in cereal, yogurt, or in cookies, cakes or cereal bars.

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