Is mulberry high in iron? A deep dive into this nutritional powerhouse

November 8, 2025 •

4 min read

With a cup of fresh mulberries providing around 2.6 mg of iron, it is one of the more iron-rich fruits available. This statistic naturally leads many to question: is mulberry high in iron? This article explores its nutrient profile and compares its iron content to other sources, helping you integrate this delicious berry into a balanced diet.

Quick Summary

Mulberries, particularly in their dried form, are a notable source of non-heme iron. Their rich nutritional profile includes Vitamin C, which significantly enhances iron absorption. The iron content varies between fresh and dried berries, offering a versatile way to support daily iron intake, especially for those on plant-based diets.

Key Points

Iron Source: Mulberries are a notable source of non-heme iron, with dried mulberries containing a more concentrated amount.
Absorption Aid: The Vitamin C content in mulberries significantly boosts the body's absorption of the non-heme iron they contain.
Comparison: For a fruit, mulberries have higher iron content than many other common berries like raspberries and strawberries.
Versatility: Fresh and dried mulberries can be easily incorporated into many dishes, from breakfast cereals and smoothies to baked goods.
Nutritional Value: Beyond iron and Vitamin C, mulberries are also rich in antioxidants and fiber, contributing to overall health and digestion.
Consideration: While high in iron, dried mulberries are more calorically dense and have higher sugar content, so moderation is recommended.
Iron Type: It's important to remember that mulberries contain non-heme iron, which is absorbed differently than the heme iron found in meat and seafood.

Understanding Iron in Your Diet

Iron is a vital mineral that is essential for various bodily functions, most notably the production of hemoglobin, which carries oxygen in the blood. A deficiency can lead to anemia, causing fatigue and weakness. Dietary iron exists in two forms: heme and non-heme. Heme iron is found in animal products and is more easily absorbed by the body. Non-heme iron is found in plants, like fruits and vegetables, and its absorption is less efficient.

Mulberries contain non-heme iron, making them a valuable component of vegetarian and vegan diets. The iron found in mulberries contributes to the overall daily intake, helping to meet the recommended dietary allowance (RDA), which varies by age, gender, and life stage. For example, adult women (19-50 years old) require more iron than adult men due to menstruation.

Nutritional Breakdown of Mulberries

Beyond iron, mulberries are a nutritional powerhouse, rich in vitamins, minerals, and antioxidants. A typical 140-gram cup of raw white mulberries contains about 2.5–2.6 mg of iron, along with other key nutrients.

Vitamin C: This powerful antioxidant is crucial for immune health and, importantly, drastically improves the body's absorption of non-heme iron. Mulberries are rich in Vitamin C, making them an excellent choice for optimizing iron uptake. A single cup of mulberry juice can provide a significant portion of your daily recommended Vitamin C.
Antioxidants: Mulberries are loaded with antioxidants like anthocyanins, which contribute to their vibrant color. These compounds help combat oxidative stress and inflammation, contributing to overall health.
Fiber: With a decent fiber content, mulberries aid in digestion and promote gut health, which can indirectly support nutrient absorption.
Other Minerals: They also contain other beneficial minerals such as potassium, manganese, and calcium.

Fresh vs. Dried Mulberries: A Comparison

The iron content of mulberries is more concentrated when dried, as the moisture is removed. This makes dried mulberries a particularly potent source of iron and an excellent snack for boosting your intake.

Fresh Mulberries: Provide a moderate amount of iron, along with high levels of hydrating water and Vitamin C, which helps with absorption.
Dried Mulberries: Offer a more concentrated dose of iron. A 100-gram serving of dried mulberries can contain approximately 9 mg of iron, making it a very rich source. However, they are also higher in sugar and calories, so moderation is key.

Maximizing Iron Absorption

Since mulberries contain non-heme iron, pairing them with foods high in Vitamin C is a strategic way to enhance absorption. While mulberries themselves contain Vitamin C, combining them with other rich sources further boosts this effect.

Enhancers of Non-Heme Iron Absorption:

Citrus fruits (oranges, lemons)
Bell peppers
Strawberries
Broccoli

Inhibitors of Non-Heme Iron Absorption:

Coffee and tea (polyphenols)
Calcium (can inhibit absorption if consumed in large amounts at the same time)

Mulberry vs. Other Iron-Rich Fruits and Foods

Mulberries are an excellent plant-based source of iron, but how do they stack up against other common iron-rich foods? The following table provides a comparison to help you diversify your intake.


Food Item (Serving Size)	Iron Content	Bioavailability	Type of Iron
Dried Mulberries (½ cup)	~4.5 mg	Non-heme	Non-heme
Fresh Mulberries (1 cup)	~2.6 mg	Non-heme	Non-heme
Dried Apricots (½ cup)	~2.1 mg	Non-heme	Non-heme
Raisins (¼ cup)	~1 mg	Non-heme	Non-heme
Black Olives (½ cup)	~4.2 mg	Non-heme	Non-heme
Spinach (½ cup, boiled)	~3 mg	Non-heme	Non-heme
Beef Liver (3 oz)	~7.5 mg	Heme	Heme
Oysters (3 oz)	~13.2 mg	Heme	Heme

Incorporating Mulberries into a Nutritious Diet

Adding mulberries to your diet is easy and delicious, whether fresh or dried. They can be a key part of your strategy to increase iron intake naturally.

Ideas for enjoying mulberries:

Snack: Enjoy dried mulberries on their own for a quick energy and iron boost. Their natural sweetness makes them a great candy substitute.
Breakfast: Sprinkle fresh or dried mulberries on your oatmeal, yogurt, or cereal. The addition of berries with inherent Vitamin C can help with iron absorption from the grains.
Smoothies: Blend frozen mulberries with other Vitamin C-rich fruits like oranges or strawberries for a nutrient-dense drink.
Baking: Incorporate mulberries into muffins, cakes, or pies for a burst of flavor and nutrition.
Jams and Sauces: Create homemade mulberry jams or sauces to add to toasts, pancakes, or savory dishes.

Conclusion

So, is mulberry high in iron? Yes, for a fruit, mulberries are a commendable source of iron, particularly in their dried form, which concentrates the mineral significantly. While the non-heme iron found in mulberries is less readily absorbed than heme iron from animal products, their naturally high Vitamin C content greatly enhances absorption efficiency. By including mulberries in a varied, balanced diet alongside other iron-rich plant-based foods, you can effectively boost your iron levels. Whether you enjoy them fresh, dried, or as part of a delicious recipe, mulberries offer a sweet and effective way to support your overall health and prevent iron deficiency.

For more information on iron requirements, consult health sources like the National Institutes of Health.

Frequently Asked Questions

Yes, compared to many common berries and fruits, mulberries are a good source of iron, with varieties like black mulberries being noted for their notable iron content.

Yes, dried mulberries contain a significantly higher concentration of iron because the moisture has been removed, making them a more potent source per serving.

To enhance iron absorption, consume mulberries with other Vitamin C-rich foods, as the vitamin helps the body absorb non-heme iron more efficiently. Mulberries are already high in Vitamin C, but pairing them with additional sources like citrus fruits can further boost absorption.

Mulberries are a nutritious food that can support iron intake, but they should be part of a broader diet aimed at addressing iron deficiency. Consult a healthcare provider for a comprehensive plan, which may include other iron-rich foods or supplements.

Heme iron comes from animal products (meat, poultry, seafood) and is more easily absorbed by the body. Non-heme iron, found in plants like mulberries, is less readily absorbed. Mulberries contain non-heme iron.

While mulberries are a great source of iron for a fruit, it's not practical to rely solely on them for your total daily intake. A varied diet with different iron-rich foods, both plant-based and animal-based, is recommended for optimal nutrition.

The amount of iron can vary based on whether the mulberry is fresh or dried. A cup (140g) of raw fresh mulberries provides about 2.6 mg of iron, while a smaller serving of dried mulberries can contain a much higher, concentrated amount.