Mulberries, raw
FDC 169913cup (140 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 93 · +12 vs Fruits & juices medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Mulberries, raw ranks among the most nutrient-dense foods we cover, scoring 93 of 100. Within fruits & juices it ranks 6 of 60. Per 100 grams it is an excellent source of vitamin c (40% DV), a good source of iron (10% DV). Most of its 43 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | 2% |
| Total fat | 0.39 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 10 mg | 0% |
| Carbohydrate | 9.8 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 8.1 g | |
| Protein | 1.4 g | 3% |
| Potassium | 194 mg | 4% |
| Calcium | 39 mg | 3% |
| Iron | 1.9 mg | 10% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 36 mg | 40% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.87 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | 3% |
| Total fat | 0.55 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 2.4 g | 9% |
| Sugars | 11 g | |
| Protein | 2 g | 4% |
| Potassium | 272 mg | 6% |
| Calcium | 55 mg | 4% |
| Iron | 2.6 mg | 14% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 51 mg | 57% |
| Vitamin A | 1.4 µg | 0% |
| Vitamin E | 1.2 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 169913Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Rhubarb, rawDensity 94 vs 93Limes, rawDensity 94 vs 93Orange peel, rawDensity 95 vs 93