Fruit
How much fiber is in mulberries?
2.4 g
of fiber in 1 cup of mulberries (140 g). That is a modest amount: 6% of a man’s daily target (38 g) and 10% of a woman’s (25 g).
How it compares
Mulberries ranks #42 of 61 fruit and #160 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Jackfruit | 1 cup, sliced (165 g) | 2.5 g |
| Dried apricots | 1/4 cup (33 g) | 2.4 g |
| Nectarine | 1 medium (142 g) | 2.4 g |
| Mulberries | 1 cup (140 g) | 2.4 g |
| Pineapple | 1 cup, chunks (165 g) | 2.3 g |
| Peach | 1 medium (150 g) | 2.2 g |
| Kiwi | 1 fruit (69 g) | 2.1 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Breadfruit | 1 cup (220 g) | 10.8 g |
| Elderberries | 1 cup (145 g) | 10.2 g |
| Durian | 1 cup (243 g) | 9.2 g |
| Sapodilla | 1 fruit (170 g) | 9 g |
Getting to your daily target
You would need about 10.4 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in mulberries?
1 cup of mulberries (140 g) contains 2.4 g of dietary fiber, according to USDA data. 100 g contains 1.7 g.
Is mulberries high in fiber?
Low in fiber. One serving gives 9% of the 28 g Daily Value used on US food labels. It ranks #42 of 61 fruit in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 09190: “Mulberries, raw”. Fiber, total dietary: 1.7 g per 100 g. Serving weight 140 g. How we calculate.