Dried mulberries are often consumed dried, similar to raisins. In this form, they contain 70% carbs, 14% fiber, 12% protein, and 3% fat — making them fairly high in protein compared to most berries.
Mulberries are the fruits of mulberry trees (Morus sp.) and related to figs and breadfruit. The trees are traditionally grown for their leaves — mainly in Asia and North America — as they’re the only food that silkworms eat (1Trusted Source). They carry colorful berries — most commonly black, white, or red — that are often made into wine, fruit juice, tea, jam, or canned foods, but can also be dried and eaten as a snack. Due to their sweet flavor, impressive nutritional value, and various health benefits, mulberries are gaining popularity worldwide
Here are the main nutrients in a 3.5-ounce (100-gram) serving of fresh mulberries (3Trusted Source):
- Calories: 43
- Water: 88%
- Protein: 1.4 grams
- Carbs: 9.8 grams
- Sugar: 8.1. grams
- Fiber: 1.7 grams
- Fat: 0.4 grams
Fresh mulberries consist of 9.8% carbs, or 14 grams per cup (140 grams).
These carbs are mostly simple sugars, such as glucose and fructose, but also contain some starch and fiber.
Dried mulberries have a decent amount of fiber, corresponding to 1.7% of their fresh weight.
Fibers help you maintain a healthy digestive system, decrease cholesterol levels, and reduce your risk of many diseases
Improve Blood Sugar Control
People with type 2 diabetes are at risk of a rapid rise in blood sugar and need to be careful when they eat carbs.
Mulberries contain the compound 1-deoxynojirimycin (DNJ), which inhibits an enzyme in your gut that breaks down carbs.
Reduce Cancer Risk
For hundreds of years, dried mulberries have been part of traditional Chinese medicine as a remedy against cancer.
Some researchers now believe that these reputed cancer-preventive effects may have a scientific basis (43Trusted Source).
Keep in mind that the same applies to fruits and vegetables in general. No evidence suggests that mulberries reduce cancer risk more than other fruits or berries.