Mulberries are a sweet berry that grows on trees and contains compounds linked to heart and blood sugar health

Mulberries are small, dark berries that grow on mulberry trees and taste similar to blackberries—sweet with a slight tartness. They come in white, red, and black varieties, though the black ones are most common in North America. Unlike many exotic fruits, mulberries have been eaten for thousands of years in Asia, the Middle East, and parts of Europe, and they're now grown in home gardens and small farms across the United States.

People are interested in mulberries because they contain anthocyanins (the pigments that make berries dark) and resveratrol (a compound also found in red wine), both of which have been studied for their effects on inflammation and blood vessel health. Mulberries are also high in fiber and vitamin C. This combination is why they show up in wellness conversations alongside other berries, though mulberries are less well-known than blueberries or raspberries in most American grocery stores.

Key Takeaways

  • Mulberries contain anthocyanins and resveratrol, compounds that researchers have studied for their effects on inflammation and heart health.
  • One cup of fresh mulberries has about 60 calories, 2 grams of fiber, and significant amounts of vitamin C and iron.
  • Most research on mulberries and health outcomes comes from laboratory or animal studies; human studies are limited and often small.
  • Fresh mulberries are seasonal and harder to find than frozen ones; dried mulberries are shelf-stable but higher in sugar per serving.
  • Mulberries are generally safe for most people, though anyone on blood thinners should check with their doctor before eating them regularly.

What compounds in mulberries have been studied

Mulberries contain several compounds that researchers have looked at in laboratory and animal models. Anthocyanins are the dark pigments in black and red mulberries; in test-tube studies, they have shown anti-inflammatory effects. Resveratrol is the same compound found in grape skins and red wine, and it has been studied for its potential to support blood vessel function. Chlorogenic acid is another compound in mulberries that appears in coffee and some other plants and has been examined for its effects on blood sugar.

The important distinction is that most of this research happens in cells or in animals, not in people. A compound that shows promise in a petri dish or in mice does not automatically work the same way in a human body. Human studies on mulberries specifically are limited—most of the evidence comes from regions where mulberries are traditional foods, and many of those studies are small or focus on mulberry leaf tea rather than the berries themselves.

Mulberries and blood sugar management

Several small studies have looked at whether mulberries or mulberry leaf extract might help with blood sugar control. The theory is based on the chlorogenic acid and other compounds that slow how quickly sugar enters the bloodstream. In a few human studies, people who consumed mulberry extract or mulberry leaf tea showed modest changes in blood sugar levels after eating, though the effects were small and the studies involved only dozens of people.

If you have diabetes or prediabetes and are interested in mulberries, the practical reality is that they are a fruit—they contain natural sugars. A cup of fresh mulberries has about 9 grams of carbohydrates, which is moderate for a berry but still counts toward your daily intake. Dried mulberries are much higher in sugar per serving because the water is removed. The fiber in mulberries does slow sugar absorption somewhat, but this is true of most whole fruits and is not unique to mulberries.

Heart health and inflammation

Mulberries are often discussed in the context of heart health because they contain anthocyanins and resveratrol, both of which have been studied for their effects on blood vessels and inflammation. In animal studies and laboratory work, these compounds have shown promise for reducing oxidative stress and supporting blood vessel function. However, translating these findings to human health is complicated—the dose used in a lab study is often much higher than what you would get from eating mulberries, and the human body processes these compounds differently than isolated cells do.

A few small human studies have found that people who consumed mulberry products showed improvements in markers of inflammation or cholesterol levels, but these studies are not large enough to make definitive claims. If you are interested in mulberries for heart health, they are best thought of as one part of a diet that already includes other heart-healthy foods like leafy greens, fatty fish, nuts, and whole grains—not as a replacement for any of those.

How to find and store mulberries

Fresh mulberries are seasonal, typically available from late spring through early summer depending on your region. They are delicate and spoil quickly, so they are rarely shipped far or stocked in regular supermarkets. If you want fresh mulberries, farmers markets in berry-growing regions are your best bet, or you can grow your own—mulberry trees are hardy and produce heavily once established. Some people in the United States have mulberry trees in their yards without realizing it, since they grow wild in many regions.

Frozen mulberries are available year-round from specialty food retailers and online suppliers and are just as nutritious as fresh ones since freezing happens quickly after harvest. Dried mulberries are shelf-stable and convenient but are much more concentrated in sugar—a small handful of dried mulberries has roughly the same calories and carbohydrates as a full cup of fresh ones. Mulberry leaf tea is also sold online and in some health food stores, though the leaves are a different product from the berries and have been studied separately.

Mulberries compared to other berries

Mulberries are nutritionally similar to blackberries and raspberries—all three are high in fiber and anthocyanins and relatively low in calories. A cup of fresh mulberries has about 60 calories and 2 grams of fiber, compared to 62 calories and 8 grams of fiber in a cup of raspberries. Blueberries are slightly higher in calories (84 per cup) but are more widely available and have been studied more extensively in humans. None of these berries is nutritionally superior to the others in a way that would make mulberries the clear choice if you have access to other berries.

The main reason to choose mulberries is taste preference or availability—if you have access to fresh mulberries and enjoy them, they are a nutritious addition to your diet. If you do not have straightforward access to them, other berries offer similar nutritional benefits and may be easier to find. The research on berries and health in general is stronger than the research on mulberries specifically, so eating a variety of berries is a reasonable approach.

Safety and interactions to know about

Mulberries are safe for most people when eaten as food. However, if you take blood thinners like warfarin (Coumadin) or clopidogrel (Plavix), you should check with your doctor before eating mulberries regularly, since resveratrol may have mild blood-thinning effects. This does not mean you cannot eat them, but your doctor may want to monitor your blood clotting levels if you start consuming them in large amounts.

Mulberry leaf tea is sometimes marketed for blood sugar management, but it is more concentrated than eating the berries and has fewer human studies behind it. If you are pregnant, nursing, or have a medical condition, it is worth mentioning mulberry products to your healthcare provider, especially if you are considering supplements or extracts rather than just eating the berries as food. Allergies to mulberries are rare but possible, particularly in people with birch pollen allergies.

Frequently Asked Questions

Do mulberries have more antioxidants than blueberries?

Mulberries and blueberries both contain anthocyanins and other antioxidants, and the amounts are similar. Blueberries have been studied more extensively in humans, so there is more evidence for their health effects. Neither is definitively "better"—both are nutritious berries, and eating a variety is a reasonable approach.

Can I grow mulberry trees in my yard?

Yes, mulberry trees grow well in most of the continental United States and are hardy and productive. They do spread seeds, so some people consider them invasive in certain regions. Check with your local extension office before planting to see if mulberries are recommended in your area.

Are dried mulberries as healthy as fresh ones?

Dried mulberries retain most of the same compounds as fresh ones, but the drying process concentrates the sugars. A small handful of dried mulberries has the same calories and carbohydrates as a full cup of fresh ones, so portion size matters more with dried fruit.

Can mulberries help with weight management?

Mulberries are relatively low in calories and high in fiber, which may help you feel full. However, no food causes weight loss on its own—weight management depends on overall diet and activity level. Mulberries can be part of a balanced diet but are not a weight loss tool.

Is mulberry leaf tea different from eating the berries?

Yes. Mulberry leaf tea is made from the leaves, not the berries, and has a different nutrient profile. Most research on mulberry leaf tea and blood sugar comes from small studies. If you are interested in mulberries for health, eating the berries as food is more straightforward than using extracts or teas.