32 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in stewed mulberries?
24kcal
in an 80 g portion
30 kcal per 100 g.
Source: UK CoFID 2021, record 14-170. Checked 5 October 2026.
0.88 gProtein
5.5 gCarbohydrate
32 %Daily manganese
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.88 gProtein
- 5.5 gCarbohydrate
- 69.8 gWater
- 3.8 gMinerals and the rest
Below average for fruit
Mulberries are 30 kcal per 100 g. The 143 fruit in this database average 68.8.
Mulberries30
Fruit average68.8
Protein in a portion
0.88 g of protein, 15 % of the calories.
Protein, per portion0.88 g
Vitamins and minerals in mulberries
One of the 20 reach the “high in” level: manganese.
Only a trace
- Selenium
None recorded
- Vitamin D
- Vitamin B12
Show all 20 with amounts
Manganese0.64 mg, 32 %
Vitamin C9.6 mg, 12 %
Potassium176 mg, 8.8 %
Iron1.1 mg, 8 %
Phosphorus32.8 mg, 4.7 %
Copper0.04 mg, 4 %
Niacin (vitamin B3)0.56 mg, 3.5 %
Calcium24 mg, 3 %
Magnesium9.6 mg, 2.6 %
Vitamin B60.03 mg, 2.3 %
Folate0.004 mg, 2 %
Pantothenic acid (vitamin B5)0.12 mg, 2 %
Biotin0.00096 mg, 1.9 %
Riboflavin (vitamin B2)0.02 mg, 1.7 %
Zinc0.16 mg, 1.6 %
Thiamin (vitamin B1)0.02 mg, 1.5 %
Chloride2.4 mg, <1 %
Vitamin A0.0016 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What mulberries don’t give you. And where to find it.
No recorded vitamin D or selenium, and only 2 % of the zinc reference intake per 100 g.
Vitamin D
0mgin mulberries
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein mulberries
Find it inKidney, pig, fried491 % per 100 g
Zinc
2%in mulberries, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Mulberries against other fruit
Per 100 g, mulberries have the most manganese of the 6 here, ahead of prunes (ready-to-eat, semi-dried).
0.8mg
0.4mg
0.3mg
0.3mg
0.2mg
0.2mg
Mulberries, whole fruit, stewed without sugarthis page
Strawberries, raw−0.5 mg
Blackcurrants, raw−0.5 mg
Dates, raw−0.6 mg
All values per 100 g, from the same dataset. Differences are against mulberries.
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Questions about mulberries
What the numbers say to the questions people actually search.
How many calories are in a portion of mulberries?
A typical portion (80 g, one of your five a day) gives 24 kcal. Per 100 g the figure is 30 kcal.
Is mulberries high in manganese?
Yes. Mulberries, whole fruit, stewed without sugar have 0.8 mg manganese per 100 g, 40 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the folate in mulberries?
Yes. Per 100 g, folate goes from 33 mg raw to 0.005 mg stewed. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do mulberries have most of?
By share of the daily reference intake: manganese (0.8 mg, 40 %), vitamin C (12 mg, 15 %) and potassium (220 mg, 11 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-170, Mulberries, whole fruit, stewed without sugar, published by Public Health England under the Open Government Licence v3.0. Main data references: Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: with sugar: 65 kcal, 16.2 g sugars, 16.2 g carbohydrate. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Mulberry). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fruit
From the same group, with calories per 100 g, and the foods with the most manganese.
More fruit
- Apples, cooking, raw, peeled37 kcal
- Cashew fruit33 kcal
- Figs, whole green fruit, raw43 kcal
- Kumquats, whole fruit, raw43 kcal
- Melon, Galia24 kcal
- Pears, dried207 kcal
- All 143 fruit
Most manganese
- Pineapple, dried10 mg
- Pineapple, raw1.5 mg
- Blackberries, stewed without sugar1.2 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide