Diet Ratings
Mulberries contain approximately 2-3g net carbs per 100g, among the lowest-carb berries. A 100g serving (about 1 cup) provides only 2-3g net carbs, making them highly compatible with keto macros.
Whole fruit or minimally processed, plant-based. No animal products or derivatives.
Whole berry available to Paleolithic humans. Low glycemic impact, high fiber, excellent nutrient profile. No processing or additives required.
Mulberries have historical Mediterranean cultivation and are nutrient-dense berries with polyphenols and fiber. Fresh or minimally processed forms align well with Mediterranean principles.
Plant-derived berry with carbohydrate content. While lower in sugar than some fruits, still incompatible with carnivore diet.
Whole berries with no added ingredients. Berries are explicitly allowed on Whole30. Mulberries are naturally compliant.
Mulberries are low in FODMAPs with minimal fructose and fructans. Monash University rates them as low-FODMAP at standard serving sizes.
Excellent DASH choice. Low sodium, good potassium and magnesium. High fiber relative to sugar. Supports cardiovascular health. Whole fruit form optimal.
Low-glycemic berry (~10g net carbs per 100g) with good fiber content and polyphenol density. Excellent Zone fruit choice with strong anti-inflammatory compounds and reasonable portion flexibility.
High in anthocyanins, resveratrol, and polyphenols. Excellent antioxidant and anti-inflammatory profile. Lower glycemic impact than many fruits. Supports cardiovascular and metabolic health.
Excellent fiber (1.7g per 100g), very low calorie (43 cal per 100g), high water content, nutrient-dense (vitamin C, antioxidants), low fat, low sugar relative to other berries. Highly satisfying in small portions.
Controversy Index
Score range: 2–9/10. Higher controversy = more disagreement between diets.