What are the benefits of eating white mulberries?

January 11, 2026 •

4 min read

According to Healthline, one cup (140 grams) of raw white mulberries contains 51 mg of Vitamin C. These small, sweet berries are a powerful source of nutrients and have been used in traditional medicine for centuries. Understanding what are the benefits of eating white mulberries can inspire you to add them to your diet for improved wellness.

Quick Summary

White mulberries are a nutrient-dense fruit packed with antioxidants, fiber, and essential vitamins. They offer several potential health benefits, including better blood sugar control, lower cholesterol, and support for digestive and immune system function.

Key Points

Antioxidant-Rich: White mulberries contain potent antioxidants like flavonoids and resveratrol that protect against cellular damage and chronic disease.
Heart Health Support: The fruit's compounds may help lower bad cholesterol (LDL) and regulate blood pressure, contributing to a healthier heart.
Blood Sugar Control: White mulberries contain DNJ, a compound that can slow carbohydrate breakdown and help manage blood sugar spikes after meals.
Digestive Wellness: A great source of dietary fiber, these berries aid in digestion, promote regularity, and support a healthy gut microbiome.
Immune and Skin Benefits: High in Vitamin C, they boost immune function, while extracts are used to promote youthful, even-toned skin.
Nutrient-Dense Snack: Dried mulberries offer a concentrated source of protein, fiber, and minerals, making them a healthy and versatile snack.

The Nutritional Powerhouse of White Mulberries

White mulberries, also known as Morus alba, are more than just a sweet treat. They are a treasure trove of vitamins, minerals, and potent plant compounds that contribute significantly to overall health. Whether fresh or dried, these berries pack a serious nutritional punch.

Antioxidant Powerhouse

White mulberries are loaded with powerful antioxidants that combat oxidative stress caused by harmful free radicals in the body. This protection is crucial for reducing the risk of chronic diseases and inflammation. Key antioxidants found in white mulberries include:

Flavonoids: These compounds help protect against chronic conditions like heart disease and cancer.
Alkaloids: Certain alkaloids in mulberries are known to activate macrophages, a type of white blood cell that stimulates the immune system.
Resveratrol: While famously found in red wine, this antioxidant is also present in mulberries and is linked to heart health and anti-aging properties.

Supporting Heart Health

Incorporating white mulberries into your diet can be a delicious way to support your cardiovascular system. Their high fiber and antioxidant content play a critical role in promoting heart health.

Cholesterol and Blood Pressure Regulation

Research has shown that compounds in mulberries may help lower cholesterol levels. A 2023 review suggests white mulberries may have a notable beneficial influence on cholesterol. This happens by improving the ratio of LDL (bad) to HDL (good) cholesterol. The potassium content also contributes to balancing fluids and regulating blood pressure, which helps your heart function properly.

White Mulberries and Blood Sugar Management

White mulberries have long been valued in traditional medicine for their effects on blood sugar levels. They contain a compound called 1-deoxynojirimycin (DNJ), which helps regulate glucose absorption.

Slowing Sugar Absorption: DNJ and other compounds can slow the breakdown of carbohydrates in the stomach, leading to a more gradual absorption of sugar into the bloodstream.
Insulin Sensitivity: Studies have indicated that mulberry leaf extract may help improve insulin sensitivity, benefiting those with type 2 diabetes.

Digestive Health and Fiber Content

With a generous amount of dietary fiber, white mulberries are a friend to your digestive system. A one-third cup serving of dried mulberries can provide 20% of your daily fiber needs.

Promotes Regularity: The fiber content helps regulate digestion and adds bulk to stool, which can relieve constipation.
Gut Health: Fiber also supports a healthy balance of gut bacteria, which is essential for overall digestive wellness.

Immune and Skin Benefits

Beyond internal health, white mulberries offer external benefits for your skin and robust support for your immune system.

Immune System Support: The high vitamin C content is a powerful antioxidant that strengthens the immune system, helping the body fend off illnesses like colds and flu. The alkaloids also activate immune cells called macrophages.
Anti-Aging and Skin Health: Extracts from white mulberries are used in cosmetics for their anti-aging effects. They protect against oxidative damage, promote collagen synthesis, and help reduce hyperpigmentation and age spots.

Comparison: White vs. Other Mulberries


Characteristic	White Mulberries	Red/Black Mulberries
Appearance	White, pale red, or deep purple when ripe	Almost always black when ripe
Taste	Sweet and delicate	Generally larger and sweeter
Texture	Chewy when dried	Juicy and flavorful
Antioxidants	Rich in flavonoids, resveratrol	Higher concentration of anthocyanins
Genetic Threat	Invasive; can hybridize with and 'genetically swamp' red mulberries	Native to North America; threatened by white mulberry hybridization
Skin Properties	Known for depigmenting and lightening effects	Less noted for skin-lightening properties

Fresh vs. Dried White Mulberries

Both fresh and dried white mulberries offer a wealth of nutrients, but their profiles differ slightly due to water content and concentration.

Fresh Mulberries: Primarily composed of water (88%), they are lower in calories and offer good hydration. A cup contains a significant amount of vitamin C and iron.
Dried Mulberries: Similar to raisins, they are more concentrated in nutrients. A serving offers higher amounts of fiber, protein, and carbohydrates by weight. They are an excellent chewy snack or natural sweetener.

How to Incorporate White Mulberries Into Your Diet

White mulberries are versatile and can be enjoyed in many ways:

Snack: Enjoy dried mulberries straight out of the bag for a naturally sweet, chewy treat.
Smoothies: Add a handful of fresh or dried mulberries to your morning smoothie for a nutrient boost.
Toppings: Sprinkle them over yogurt, oatmeal, or cereal.
Baking: Use ground dried mulberries as a natural sugar substitute in muffins, cookies, or bread.
Salads: Add them to a salad for a burst of sweetness and texture.
Tea: Mulberry leaves can be brewed into a tea, especially for those looking to manage blood sugar.

Conclusion

White mulberries are a nutrient-rich and versatile fruit with a long history of use in traditional medicine. Their high concentration of antioxidants, fiber, and essential vitamins makes them beneficial for managing blood sugar and cholesterol, supporting digestive health, and boosting the immune system. While more human studies are always beneficial, the existing evidence strongly supports their potential health-promoting properties. Whether you enjoy them fresh, dried, or as an ingredient in your favorite recipes, incorporating white mulberries is a simple and delicious way to enhance your overall well-being. For more scientific context on mulberry leaf extract and blood sugar regulation, see studies published via institutions like the NCCIH.

Frequently Asked Questions

Yes, people with diabetes can consume white mulberries in moderation. Compounds like DNJ in the berries can help regulate blood sugar levels by slowing down glucose absorption after a meal. However, it is always wise for individuals with diabetes to monitor their blood sugar and consult with a healthcare provider to determine an appropriate portion size.

While generally safe for most people, some individuals may experience mild gastrointestinal distress, such as bloating, constipation, or gas, especially when consuming large quantities of the dried fruit. Allergic reactions, though uncommon, have also been reported, particularly in those with birch pollen sensitivity.

White mulberries benefit the skin due to their high antioxidant content, which protects against environmental damage and premature aging. The root bark extract is known to have depigmenting properties that can help even out skin tone and reduce the appearance of dark spots and freckles.

Both fresh and dried white mulberries are nutritious. Fresh berries have higher water content and fewer calories per serving, while dried mulberries are more concentrated in fiber, protein, and minerals by weight. The best choice depends on your preference and dietary goals.

White mulberries differ from red and black varieties in taste, appearance, and some nutritional aspects. White mulberries have a milder, sweeter flavor and range in color from white to pale red, while red and black mulberries are typically sweeter and darker. Black mulberries also tend to have a higher concentration of certain antioxidants like anthocyanins.

Yes, dried white mulberries are an excellent natural sweetener. Their sweet, subtle flavor makes them a great substitute for refined sugar in baking recipes. They also provide beneficial nutrients, unlike empty-calorie sweeteners.

Dried white mulberries should be stored in a cool, dry place. For longer shelf life and to preserve freshness, they can be refrigerated. Fresh mulberries are highly perishable and should be eaten shortly after harvesting or purchase.

White mulberries can support weight management due to their high fiber and protein content, which promotes feelings of fullness and can reduce overall calorie intake. Some studies have also suggested their potential role in reducing carbohydrate digestion and improving metabolism.