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White Mulberry
Fruits
Nutri-ScoreA

White Mulberry

Morus alba

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

White Mulberry provides 43 kcal, 1.7g of protein, 9.8g of carbohydrates, and 1.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

White mulberries are sweet, juicy fruits that are rich in vitamins and minerals, particularly vitamin C and potassium. They are known for their antioxidant properties and potential health benefits.

Also known as:
Morus albaWhite Mulberry Tree
Scientific NameMorus alba
Region of OriginChina
Popular Comparisons:
White MulberryWhite MulberryVSAcai Berry BlendAcai Berry BlendWhite MulberryWhite MulberryVSAcerolaAcerolaWhite MulberryWhite MulberryVSAmerican Black ElderberryAmerican Black ElderberryWhite MulberryWhite MulberryVSAmerican BladdernutAmerican BladdernutWhite MulberryWhite MulberryVSAmerican ElderberryAmerican ElderberryWhite MulberryWhite MulberryVSAmerican HackberryAmerican HackberryWhite MulberryWhite MulberryVSAmerican PlumAmerican PlumWhite MulberryWhite MulberryVSAppleAppleWhite MulberryWhite MulberryVSApricotApricotWhite MulberryWhite MulberryVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories43 kcal
Water
88%
Fiber1.7g
Total11.9g
Protein
1.7g(14%)
Fats
0.4g(3%)
Carbohydrates
9.8g(82%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C36.4 mg (40%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium194 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, white mulberries help combat oxidative stress and may reduce the risk of chronic diseases.
✓High in vitamin C, they support immune function and skin health.
✓Contain dietary fiber, which aids in digestion and promotes gut health.
✓May help regulate blood sugar levels due to their low glycemic index.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to their fiber content.
!Individuals with allergies to other berries should exercise caution.

How to Prepare & Consume

Best enjoyed fresh, they can also be added to smoothies, salads, or desserts. Avoid cooking to preserve their nutrients.

Smart Selection & Storage

How to Select

Choose plump, firm berries that are free from blemishes or mold. They should have a sweet aroma.

How to Store

Store in the refrigerator in a breathable container. Consume within a week for optimal freshness.

Myths vs Realities

MythWhite mulberries are only for making jam.
RealityWhile they are great for jams, white mulberries can be enjoyed fresh or in various dishes.
MythAll mulberries are the same.
RealityThere are different species of mulberries, each with unique flavors and nutritional profiles.
MythEating mulberries will cause weight gain.
RealityIn moderation, mulberries can be part of a healthy diet and may aid in weight management.

Healthy Recipes

White Mulberry Smoothie Bowl

A refreshing and nutritious smoothie bowl packed with the goodness of white mulberries, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup white mulberries
  • 1 banana
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • Fresh mint leaves for garnish
Instructions
  1. 1. Blend the white mulberries, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with chia seeds, granola, and fresh mint leaves.
  3. 3. Serve immediately and enjoy your healthy breakfast!

White Mulberry Quinoa Salad

A vibrant quinoa salad featuring white mulberries, packed with protein and fiber, making it a perfect light lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup white mulberries
  • 1/4 cup diced cucumber
  • 1/4 cup cherry tomatoes halved
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, white mulberries, cucumber, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

White Mulberry Chia Pudding

A delightful chia pudding infused with white mulberries, offering a healthy dessert or breakfast option rich in omega-3 fatty acids.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1 cup white mulberries
  • 2 tablespoons honey or maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, honey, and vanilla extract until well combined.
  2. 2. Refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Top with white mulberries before serving.

White Mulberry Oatmeal

A warm and hearty oatmeal dish featuring white mulberries, perfect for a cozy and nutritious breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1/2 cup white mulberries
  • 1 tablespoon maple syrup
  • 1/2 teaspoon cinnamon
  • Chopped nuts for topping
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil, then stir in the rolled oats.
  2. 2. Reduce heat and simmer for about 5 minutes, stirring occasionally.
  3. 3. Stir in white mulberries, maple syrup, and cinnamon, then serve topped with chopped nuts.

White Mulberry Energy Balls

No-bake energy balls made with white mulberries, perfect for a quick snack or pre-workout boost.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup white mulberries
  • 1/4 cup honey
  • 1/4 cup flaxseeds
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

White Mulberry Yogurt Parfait

A delicious yogurt parfait layered with white mulberries, granola, and nuts, making it a nutritious breakfast or dessert.

Ingredients
  • 2 cups Greek yogurt
  • 1 cup white mulberries
  • 1/2 cup granola
  • 1/4 cup mixed nuts
  • Honey for drizzling
Instructions
  1. 1. In a glass, layer Greek yogurt, white mulberries, granola, and mixed nuts.
  2. 2. Repeat the layers until all ingredients are used.
  3. 3. Drizzle with honey and serve immediately.

White Mulberry and Spinach Smoothie

A nutrient-packed green smoothie featuring white mulberries and spinach, perfect for a refreshing boost.

Ingredients
  • 1 cup fresh spinach
  • 1 cup white mulberries
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Blend spinach, white mulberries, banana, coconut water, and flaxseeds until smooth.
  2. 2. Pour into a glass and enjoy as a healthy snack or meal replacement.
  3. 3. Garnish with extra mulberries if desired.

White Mulberry Salad with Feta

A savory salad combining white mulberries and feta cheese, offering a delightful mix of sweet and salty flavors.

Ingredients
  • 2 cups mixed greens
  • 1/2 cup white mulberries
  • 1/4 cup crumbled feta cheese
  • 1/4 cup walnuts
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. In a large bowl, combine mixed greens, white mulberries, feta cheese, and walnuts.
  2. 2. Drizzle with balsamic vinaigrette and toss gently.
  3. 3. Serve immediately for a refreshing lunch or side dish.

White Mulberry Infused Water

A refreshing and hydrating drink infused with white mulberries, perfect for staying hydrated throughout the day.

Ingredients
  • 1 cup white mulberries
  • 1 liter water
  • Fresh mint leaves
  • Ice cubes
Instructions
  1. 1. In a pitcher, combine water, white mulberries, and fresh mint leaves.
  2. 2. Let it infuse in the refrigerator for at least 2 hours.
  3. 3. Serve over ice for a refreshing drink.

Frequently Asked Questions (FAQ)

What are the health benefits of white mulberries?

White mulberries are rich in antioxidants, vitamins, and minerals, which can help boost immunity, improve digestion, and support overall health.

How can I incorporate white mulberries into my diet?

You can eat them fresh, add them to smoothies, salads, or use them in desserts like pies and jams.

Are white mulberries safe for everyone?

Generally, they are safe for most people, but those with berry allergies should be cautious.

How should I store white mulberries?

Store them in the refrigerator in a breathable container to maintain freshness for up to a week.

Can white mulberries help with weight loss?

Their low calorie and high fiber content can aid in weight management by promoting satiety.

What is the glycemic index of white mulberries?

White mulberries have a low glycemic index of 25, making them suitable for blood sugar management.

Do white mulberries have any side effects?

In moderation, they are safe, but excessive consumption may cause digestive issues.

Where can I buy fresh white mulberries?

They can be found in specialty grocery stores, farmers' markets, or online.

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Comparisons
White Mulberry vs Acai Berry Blend White Mulberry vs Acerola White Mulberry vs American Black Elderberry
Nutrients
Protein in White Mulberry Calories in White Mulberry Vitamin-c in White Mulberry Magnesium in White Mulberry
Featured Guides
Health Benefits of White Mulberry Healthy Recipes with White Mulberry
Rankings
Fruits high in vitamin-c Fruits high in fiber Fruits low in carbohidratos Fruits low in índice glucémico