Grapes Nutrition Facts

Grapes are widely known for their great taste as well as nutritional benefits due to their antioxidant properties.

In fact, they contain antioxidants like flavones, anthocyanins (more in purple grapes), tannins, geraniol, linalol, and nerol. They contain high levels of caffeic acid that helps fight cancer.

Grape skin, stem, and seeds have a high concentration of phytonutrients including flavonoids, resveratrol, and phenolic acids.

Plus, they have a low Glycemic Index. Thus, they help maintain a better blood sugar balance and regulation of insulin.

Grapes

Grapes are low in sodium, saturated fats, and are cholesterol-free. Fresh grapes contain fewer calories and have high water content.

Besides, they are high in manganese, phosphorus, and vitamin C. Grape skin, in particular, is rich in beta-carotene and resveratrol.

So, eating grapes is beneficial for healthy aging/longevity. Furthermore, regular consumption of fresh grapes prevents the buildup of oxidized cholesterol, thereby protecting against heart disease.

These delicious berry fruits that have been cultivated since biblical times can be eaten raw and can be used to make jams, jellies, juices, wine, vinegar, etc.

There are several varieties of grapes such as Thompson seedless (commonly used for making raisins), Tokay, Ribier, Concord, Isabella, Niagara Isabella, and Delaware.

Grapes Nutritional Value (Red or Green- European type, Thompson seedless)

Value per 100 g Value in 1 cup (151 g) % Daily Value (for 100 g) % Daily Value for 1 cup

Energy

69 kcal

104 kcal

3.45%

5.20%

Carbohydrate

18.1 g

27.33 g

6.03%

9.11%

Protein

0.72 g

1.09 g

1.44%

2.18%

Total Fat

0.16 g

0.24 g

0.25%

0.37%

Saturated Fats

0.054 g

0.082 g

0.03%

0.41%

Monounsaturated Fats

0.007 g

0.011 g

0.20%

0.44%

Polyunsaturated Fats

0.048 g

0.072 g

0.39%

0.30%

Cholesterol

0 mg

0 mg

0.00%

0.00%

Dietary Fiber

0.9 g

1.4 g

3.60%

5.60%

Total Sugar

15.48 g

23.37 g

Starch

0 g

0 g

Water

80.54 g

121.62 g

Ash

0.48 g

0.72 g

Vitamins

Vitamin A IU

66 IU

100 IU

1.32%

2.00%

Retinol

0 µg

0 µg

Beta Carotene

39 µg

59 µg

Vitamin B1- thiamin

0.069 mg

0.104 mg

4.60%

6.93%

Vitamin B2- riboflavin

0.07 mg

0.106 mg

4.12%

6.24%

Vitamin B3- niacin

0.188 mg

0.284 mg

0.94%

1.42%

Vitamin B6

0.086 mg

0.13 mg

4.30%

6.50%

Vitamin B12

0 mg

0 mg

0.00%

0.00%

Vitamin C

3.2 mg

4.8 mg

5.33%

8.00%

Vitamin D

0 IU

0 IU

0.00%

0.00%

Vitamin E

0.19 mg

0.29 mg

0.95%

1.45%

Folic acid

0 µg

0 µg

0.00%

0.00%

Folate

2 µg

3 µg

0.50%

0.75%

Pantothenic acid

0.05 mg

0.076 mg

0.50%

0.76%

Choline

5.6 mg

8.5 mg

Vitamin K

14.6 µg

22 µg

18.25%

27.50%

Minerals

Calcium

10 mg

15 mg

1.00%

1.50%

Copper

0.127 mg

0.192 mg

6.35%

9.60%

Fluoride

7.8 µg

11.8 µg

Iron

0.36 mg

0.54 mg

2.00%

3.00%

Magnesium

7 mg

11 mg

1.75%

2.75%

Manganese

0.071 mg

0.107 mg

3.55%

5.35%

Phosphorus

20 mg

30 mg

2.00%

3.00%

Potassium

191 mg

288 mg

Selenium

0.1 µg

0.2 µg

0.14%

0.29%

Sodium

2 mg

3 mg

Zinc

0.07 mg

0.11 mg

4.67%

0.73%

Phytosterols

4 mg

6 mg

Source: USDA Nutrient Database. Daily Values based on a 2000 Calorie diet

Grapes Health Benefits

The phytochemicals present in grapes lower the risk of developing heart disease, atherosclerosis, degenerative nerve disease, cancer, macular degeneration, cataract, and fight other chronic diseases like diabetes, Alzheimer’s disease, etc.

Plus, as grapes contain tannins, they are effective against viruses and tumors. In addition, certain studies have found that grapes can be helpful in preventing brain damage from stroke.

Besides, these fruitful berries boost brain activity, improve metabolism, enhance endurance, reduce fatigue, lower LDL cholesterol, and fight depression.

Furthermore, they help increase your blood flow and assist in burning calories, thereby facilitating weight loss. Plus, they are considered beneficial in the treatment of anemia, liver failure, pulmonary tuberculosis, constipation, and hemorrhoids.

Interestingly, it is believed that grapes, especially the ones that are used to make red wine, can prevent tooth decay and cavities. Moreover, dehydrated grapes, that is, raisins, being rich in boron, protect against osteoporosis.

Grape seed extract, too, is useful in the treatment of varicose veins because it contains bioflavonoids known as Oligomeric proanthocyandin complexes.

You can snack on grapes for a kidney friendly diet. In addition, drinking grape juice works as an effective home remedy for migraines.

As grapes have a lot of sugar, they are helpful for individuals dealing with low blood sugar. Red grapes are particularly useful in this regard. They are good for reducing high blood pressure, too.

Additional Information and Tips

When purchasing grapes, make sure you choose plump and firm grapes, preferably the ones that are attached to the stem. Avoid the ones that look decayed and shriveled, and have dry, brittle stems.

In case you are buying green grapes, go for the ones that are yellow-green in color. Similarly, red and black grapes are the sweetest when they have a deep, rich color. As for storage, you can keep them in a plastic bag and store in the refrigerator up to a week.

Needless to say, buy certified organic grapes that are not contaminated with pesticides. Before eating, it is recommended to wash them thoroughly under cold running water.

If you are going to eat only a portion of a bunch of grapes, you may separate the desired amount using a pair of scissors.

Side Effects

Consuming grapes in large amount can have a diuretic effect. Plus, it may cause palpitation in certain individuals.

Furthermore, overeating grapes can lead to dry mouth, sore throat, bloating, dyspepsia, and upset stomach as they are full of natural sugar.

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