Mulberries, raw

Mulberries carry an Elite score of 93 of 100, placing them 6th of 60 in the fruits and juices category, with vitamin C reaching 40% DV and iron adding a smaller 10% DV, both notable for a fruit that grows on trees rather than vines or bushes.

Fresh mulberries are eaten out of hand, stirred into yogurt, or reduced into jam once ripe, since the soft berries bruise easily and rarely travel well to stores. A 1 cup (140 g) serving delivers 8.1 g of sugar alongside 1.7 g of fiber, a reminder that even a nutrient-dense fruit carries natural sugars worth counting toward the day's total.