Is Mulberry Keto?

Berries
Mulberry sticker illustration
KETO VERDICTMODERATE

Mulberries are moderately keto-friendly at ~8.1g net carbs per 100g. Enjoy in measured portions (e.g., 1/4–1/2 cup) and pair with fat to keep macros in check while getting a sweet, nutrient-dense treat.

Mulberries are moderately keto-friendly at ~8.1g net carbs per 100g. Enjoy in measured portions (e.g., 1/4–1/2 cup) and pair with fat to keep macros in check while getting a sweet, nutrient-dense treat.

  • Net carbs (100g)8.1g
  • Protein (100g)1.4g
  • Fat (100g)0.4g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
8.1g
Total Carbs
9.8g
Fiber
1.7g
Protein
1.4g
Fat
0.4g
Calories
43

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate net carbs (~8.1g/100g) fit most keto macros with portion control
  • Low calorie density (≈43 kcal/100g) allows small, satisfying servings
  • Sweet flavor helps curb cravings with less sugar than many fruits
  • Contains resveratrol and other polyphenols with antioxidant activity
  • Slightly higher protein than many fruits (still modest overall)
  • Can act as a flavorful accent in high-fat bases (yogurt, cream)

HEALTH BENEFITS

  • Resveratrol-rich polyphenol profile linked to cardiometabolic support
  • May aid vascular function and healthy cholesterol balance
  • Compounds that can support glucose control and insulin sensitivity
  • Provides minerals like calcium and phosphorus for bone support
  • Anti-inflammatory and antioxidant properties from diverse phytochemicals
  • Prebiotic potential may support a healthy gut microbiome

PREPARATION SUGGESTIONS

FRESH MULBERRY SNACK

Enjoy a small bowl (1/4–1/2 cup) as a naturally sweet treat.

MULBERRY SYRUP

Simmer with erythritol and a splash of water; use as a keto topping for pancakes or waffles.

DESSERT TOPPING

Spoon over greek-yogurt-full-fat, whipped heavy-cream, or keto cheesecake.

SALAD ACCENT

Toss a handful into spinach or arugula with almonds, feta-cheese, and balsamic-vinaigrette.

SMOOTHIE INGREDIENT

Blend a small portion with coconut-milk-unsweetened for a lightly sweet, creamy smoothie.

MULBERRY TEA

Steep dried mulberries in hot water for a naturally sweet, antioxidant-rich herbal tea.

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