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: High in fibre (7.63 g per cup), vitamin K, and antioxidants like quercetin. Great for blood sugar control and digestion.‍
• Mulberries: Rich in vitamin C (57% DV per cup), iron, and unique compounds like DNJ that help manage glucose levels. Ideal for targeted blood sugar reduction.

Quick comparison

Blackberries are a great choice if you're aiming for more fibre and long-term blood sugar stability, while mulberries offer a vitamin C boost and targeted glucose support.

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.

Key nutrients compared

A side-by-side look at the calories, fibre, and protein in mulberries and blackberries to help you choose what fits your nutritional goals.

Calories, fibre, and protein

Mulberries and blackberries are close in calories, with about 60 calories 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.

Essential vitamins and minerals

When it comes to vitamins and minerals, each berry has its strengths. Mulberries are rich in vitamin C, delivering 51 mg (57% DV) compared to blackberries' 30.2 mg (34% DV). They also provide more iron, with 2.59 mg (14% DV) versus 0.89 mg (5% DV) in blackberries.

On the other hand, blackberries excel in vitamin K (28.5 mcg, 24% DV), copper (0.24 mg, 27% DV), and manganese (0.93 mg, 40% DV), where mulberries fall short.

Antioxidant levels

Both berries are antioxidant powerhouses, 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 2.33–11.25 mg in black mulberries. Wild blackberries (R. ulmifolius) feature 268.72 mg gallic acid per 100 g, whereas cultivated blackberries (R. fruticosus) contain 70–180 mg anthocyanins per g. Mulberries, by contrast, offer 184.3–227.0 mg anthocyanins per 100 g.

These antioxidants play distinct roles in reducing oxidative stress and inflammation, showcasing the unique benefits of each berry.

Blood sugar effects

Research shows that mulberries and blackberries impact blood sugar in different ways. Let’s break down how each berry works.

How mulberries affect blood sugar

Mulberries contain compounds called mulberry fruit polysaccharides (MFP), which help lower blood sugar levels depending on the dose. In a study on mice, 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.

How blackberries affect blood sugar

Blackberries work differently. Their effects on blood sugar come mainly from fibre and quercetin. Quercetin improves glucose uptake, enhances insulin sensitivity, and slows down glucose absorption in the intestines. In one study, a 400 mg dose of quercetin reduced α-glucosidase activity, which helps control blood sugar spikes after meals.

Main health effects

Explore the unique health benefits each berry offers from blood sugar support to heart and immune health.

Mulberry health effects

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 play a role in promoting heart health by helping to lower cholesterol and LDL levels. Additionally, polyunsaturated fatty acids make up over 76.68% of their total fatty acid content, further benefiting cardiovascular health.

These compounds also aid in managing blood sugar levels, contributing to overall metabolic health. 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.

Blackberry health effects

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.

Their anthocyanins help combat diet-related obesity by reducing oxidative stress and inflammation while boosting energy use. With 48.4 mg of vitamin C per 100g, blackberries also support immune function and skin health.

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.

How to add these berries to your diet

Simple ways to enjoy mulberries and blackberries throughout the day for better energy, nutrition, and blood sugar balance.

Best times to eat each berry

Incorporating mulberries and blackberries into your meals can help maintain steady glucose levels and keep your energy up throughout the day. Mulberries are great before workouts for a quick energy boost or after exercising when paired with protein to aid muscle recovery. Blackberries, thanks to their fibre content, work well as part of a filling breakfast or a satisfying snack.

Timing your berry intake can make a big difference in how you feel and perform.

Recipe and meal ideas

Here are some ideas to help you include these berries in your meals while supporting balanced blood sugar and overall health:

• Breakfast options:
  
  • Sprinkle mulberries over Greek yoghurt with a handful of nuts.
  • Mix blackberries with chia seeds in overnight oats.
  • Blend either berry into a protein smoothie with unsweetened almond milk.
• Lunch and dinner:
  
  • Toss blackberries into a mixed greens and grilled chicken salad.
  • Make a savoury mulberry sauce to drizzle over lean proteins.
  • Add either berry to a quinoa bowl for a touch of sweetness.
• Smart snacks:
  
  • Pair blackberries with cottage cheese for a quick bite.
  • Mix both berries with plain yoghurt and a dash of cinnamon.

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.

Track how different fruits affect your glucose with Vively

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:

• See how specific foods affect your glucose levels
• Discover which fruits keep you steadier for longer
• Receive personalised meal feedback inside the app
• Chat with a dietitian for tailored guidance
• Build lasting habits that support blood sugar balance

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.