Mulberries deliver 43 kcal and 1.7 g fiber per 100 g. A brief seasonal window in late spring makes them hard to find fresh. Dried mulberries are sweeter but much higher in sugar per gram.
How should I track Mulberries?
Mulberries is a good source of iron. When tracking Mulberries, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.