Mulberries and blackberries are both nutritious, but they shine in different ways. Here's a quick breakdown to help you choose based on your health goals:
Blackberries are a great choice if you're aiming for more fibre and long-term blood sugar stability, while mulberries offer more vitamin C.
Both can be excellent additions to a balanced diet, especially when paired with personal insights from tools like Continuous Glucose Monitoring (CGM) to see what works best for your body.
A side-by-side look at the calories, fibre, and protein in mulberries and blackberries to help you choose what fits your nutritional goals.
Mulberries and blackberries are close in calories, with about 60 calories (about 250 kJ) per cup (140 g). However, their nutritional content varies. Blackberries pack more fibre: 7.63 g per cup, compared to just 2.38 g in mulberries.
This higher fibre content supports digestion and helps regulate blood sugar levels. Both berries offer 2 g of protein per cup, making them a light source of plant-based protein.
When it comes to vitamins and minerals, each berry has its strengths. Mulberries are rich in vitamin C, delivering 51 mg compared with 30.2 mg in blackberries. They also provide more iron, with 2.59 mg versus 0.89 mg in blackberries.
On the other hand, blackberries excel in vitamin K (28.5 µg), copper (0.24 mg) and manganese (0.93 mg), where mulberries fall short.
Both berries are high in antioxidants, but their profiles differ. Black mulberries contain 254.0 mg catechin equivalent of total flavonoids per 100 g, while blackberries range from 30.4 to 82.2 mg.
Blackberries also boast 20.62 mg quercetin per 100 g, compared to 2.33 to 11.25 mg in black mulberries. Wild blackberries (R. ulmifolius) feature 268.72 mg gallic acid per 100 g, whereas cultivated blackberries (R. fruticosus) contain 70 to 180 mg anthocyanins per 100 g. Mulberries, by contrast, offer 184.3 to 227.0 mg anthocyanins per 100 g.
These antioxidants may help reduce oxidative stress and inflammation.
Mulberries and blackberries may affect blood sugar in different ways, but most of the evidence comes from laboratory and animal studies.
Mulberries contain compounds called mulberry fruit polysaccharides (MFP), which lowered blood sugar in mice, with larger doses having a bigger effect. Increasing the dose of MFP produced the following results:
Mulberry extract also helped reduce glucose levels by about 30% in mice on a high-fat diet. This was an animal study and has not been shown in people.
Blackberries work differently. Their effects on blood sugar come mainly from fibre and quercetin. In laboratory and animal studies, quercetin has improved glucose uptake and insulin sensitivity and slowed glucose absorption in the intestine. In one study, a 400 mg dose of quercetin reduced α-glucosidase activity, which helps control blood sugar spikes after meals.
Here is what each berry offers beyond blood sugar.
Mulberries are packed with nutrients that support metabolism. They offer a well-rounded amino acid profile, similar to high-quality protein sources like fish and milk, and actually contain more protein than raspberries or strawberries.
Their anthocyanins may help lower cholesterol and LDL levels. Additionally, polyunsaturated fatty acids make up over 76.68% of their total fatty acid content, further benefiting cardiovascular health.
Some of these compounds are being studied for effects on blood sugar. On the other hand, blackberries deliver a different set of nutritional advantages.
Looking to make smarter fruit choices? Explore the best and worst fruits for blood sugar levels in our full guide.
Blackberries complement the benefits of mulberries with their own nutrient-rich profile. A 100g serving provides 5.3g of fibre, along with vitamins A, E, and K, and essential minerals like copper and zinc.
In animal studies, their anthocyanins reduced diet-related weight gain, oxidative stress and inflammation. Blackberries are a good source of vitamin C, with 48.4 mg per 100 g.
Studies have found that blackberry extracts have antimicrobial properties, particularly against periodontal pathogens like Streptococcus mutans. Additionally, their phenolic compounds may help reduce vascular issues associated with type 2 diabetes.
Simple ways to enjoy mulberries and blackberries throughout the day for better energy, nutrition, and blood sugar balance.
Incorporating mulberries and blackberries into your meals can help maintain steady glucose levels and keep your energy up throughout the day. Blackberries, thanks to their fibre content, work well as part of a filling breakfast or a satisfying snack.
Here are some ideas to help you include these berries in your meals while supporting balanced blood sugar and overall health:
This approach lets you enjoy the nutritional perks of mulberries and blackberries at different times of the day, keeping your meals both delicious and health-focused.
Even healthy foods like fruit can affect your blood sugar in different ways. Vively’s CGM (Continuous Glucose Monitoring) program lets you track how your body responds in real time, giving you personalised insights beyond what nutrition labels can offer.
Take the chart above, for example. In this tracking example, blackberries led to a slightly higher glucose peak of 5.9 mmol/L, while mulberries remained steadier at 5.4 mmol/L. These subtle differences matter when you're aiming for stable blood sugar and better metabolic health.
With Vively, you can:
By using Vively’s CGM program, you can personalise your nutrition choices and feel confident about what works best for your body.
Want more fruit options that support stable blood sugar? Check out our list of 10 delicious low-GI fruits for healthier glucose levels.
Want to see where your own markers sit? The Baseline Health Check measures 70+ biomarkers and explains your results against optimal ranges.
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Vively is a general wellness platform and does not provide medical advice, diagnosis, or treatment. Any information, insights or guidance offered through our app, website, programs, or coaches is for educational and informational purposes only and should not be considered a substitute for professional medical advice or care. Always consult a qualified healthcare provider before making any health-related decisions.
We acknowledge the Traditional Custodians of the lands where we live and work, the Gadigal of the Eora Nation. We pay our respects to their Elders past and present.
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