Mulberry Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
25
per source
Glycemic load
2
Low GL
This food's glycemic index is 25, which is Low GI.
Mulberries are a diabetes-friendly fruit due to their low glycemic index (about 25) and low glycemic load (about 2 per cup). Their high fiber content slows sugar absorption, and they are relatively low in sugar compared to many fruits. As with all fruit, portion size matters, but mulberries are among the better options for blood sugar management. This is general nutrition information, not medical advice — people with diabetes should confirm with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Mulberries have a GI of about 25 — one of the lowest among common fruits.
One cup of raw mulberries provides 51 mg vitamin C — about 57% of the daily value.
Mulberries contain 2.6 mg of iron per cup, which is unusually high for a fruit.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (140 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 14g
- Net carbs
- 10g
- total carbs minus fiber
- Fiber
- 4g
- slows the glucose rise
- Sugars
- 9g
- Protein
- 2g
- Calories
- 60kcal
Notable nutrients
- Vitamin C51 mg
- Iron2.6 mg
- Vitamin K14 mcg
- Potassium272 mg
- Magnesium25 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice — low GI and GL, high fiber
Mulberries are a diabetes-friendly fruit due to their low glycemic index (about 25) and low glycemic load (about 2 per cup). Their high fiber content slows sugar absorption, and they are relatively low in sugar compared to many fruits. As with all fruit, portion size matters, but mulberries are among the better options for blood sugar management. This is general nutrition information, not medical advice — people with diabetes should confirm with their care team.
Portion guidance
A standard serving of 1 cup (140 g) of raw mulberries provides about 10 g net carbs and a glycemic load of 2 — well within the low range. Most people with diabetes can enjoy 1 to 2 cups per serving without significant blood sugar impact. Dried mulberries are more concentrated in sugar and carbs, so reduce portion size to about 1/4 cup if using dried.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw, fresh
Little effectFresh mulberries have the lowest GI because their natural fiber remains intact, slowing sugar absorption. This is the ideal way to eat them for blood sugar control.
Drying or dehydrating
Raises GIDried mulberries concentrate sugar and remove water, increasing the glycemic load per gram. The GI may rise slightly, and a smaller portion (1/4 cup) is recommended.
Cooking into jams or sauces
Raises GICooking breaks down fiber and often adds sugar, raising the overall glycemic impact. Homemade versions with no added sugar are better but still have a higher GL than fresh.
Blending into smoothies
Raises GIBlending breaks down fiber and speeds up sugar absorption, potentially raising the glycemic response compared to eating whole berries. Adding protein or fat (yogurt, nuts) helps offset this.
Pairing tip
Pair mulberries with plain Greek yogurt, cottage cheese, or a handful of almonds to add protein and fat that slow digestion. A sprinkle of cinnamon may further support stable blood sugar. Avoid pairing with added sugars, honey, or other high-GI fruits in the same meal.
Why GI numbers vary
Mulberry GI data is limited but consistent. The value of 25 comes from published research on black mulberries (Morus nigra). Different varieties (white mulberry, red mulberry) may have slightly different GI values, but all are expected to remain in the low range. Ripeness can also affect GI — riper mulberries have more sugar and a slightly higher GI, though still low. We report 25 as a representative value based on available data.
Not medical advice. This page is general nutrition information about Mulberry. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Mulberries have a low glycemic index of approximately 25, based on published research on black mulberries. This places them among the lowest-GI fruits available. The GI may vary slightly by variety and ripeness, but all types of mulberries remain in the low GI category. Their high fiber content contributes to their minimal blood sugar impact.
Yes, mulberries are considered a diabetes-friendly fruit. With a GI of about 25 and a glycemic load of just 2 per cup, they have minimal impact on blood sugar. They are also rich in fiber, vitamin C, and iron. However, portion control still matters — especially with dried mulberries. This is general nutrition information; people with diabetes should consult their care team for personalized advice.
Mulberries have a GI of about 25, similar to strawberries (GI ~40) and raspberries (GI ~32), but lower than blueberries (GI ~53). All berries are good choices for blood sugar, but mulberries are among the lowest in GI. They also provide more iron than most berries — about 2.6 mg per cup, which is notable for a fruit.
Fresh mulberries can fit into a low-carb diet in moderation. One cup contains about 10 g net carbs, which is manageable on moderate low-carb plans (50–100 g net carbs/day). On strict keto (under 20–30 g/day), a half-cup serving is more appropriate. Dried mulberries are much more carb-dense and should be limited to small portions.
No, dried mulberries have a higher glycemic impact than fresh. The drying process concentrates sugar and removes water, increasing the glycemic load per gram. While the GI may not change dramatically, the GL per serving rises significantly because you consume more sugar in a smaller volume. Stick to about 1/4 cup of dried mulberries as a serving.
Mulberry leaf extract has been studied for its potential to lower blood sugar by inhibiting carbohydrate-digesting enzymes. However, this is distinct from eating the fruit itself. The fruit provides fiber and nutrients, while the leaf extract is a separate supplement. People with diabetes should not rely on mulberry products as a treatment — this is general information, not medical advice.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026