Grapes Nutrition: Benefits, Calories and Are Grapes Good for You?

We all know how delicious and versatile grapes are, used to make wine, raisins and grapeseed oil (among other grape products).  They’re fun to eat with their round shape and unique texture, not to mention their sweetness combined with a bit of tart flavor,  and it’s pretty easy to take advantage of the benefits of grapes nutrition.

So what are the benefits of eating grapes?

These delicious fruits are associated with health benefits including helping protect against a number of age-related diseases. Not only might grapes help reduce obesity, type 2 diabetes and cancer risk, but they’ve also been shown to potentially help extend life.

Let’s look at how grapes can boost your brain and heart health and why you should start to add them to salads, snacks and frozen treats.

Are grapes good for you?

Yes, grapes are good for you when consumed as part of a balanced diet.

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Grapes nutrition provides vitamin K, copper, potassium and beneficial plant compounds, including resveratrol, anthocyanins, flavonols and other polyphenols.

The potential benefits of grapes include supporting heart, brain, eye, bone, digestive and immune health. Grapes are also naturally hydrating, and one cup of raw grapes contains about 104 calories.

Many of the proposed health benefits of grapes are linked to their combination of antioxidants, water, natural carbohydrates and micronutrients. Darker red, purple and black grapes tend to contain more anthocyanins, while green grapes still provide vitamin K, copper and numerous protective plant compounds.

Benefits of grapes

What are grapes good for? Grapes provide antioxidants and nutrients that may support cardiovascular health, cognitive function, normal digestion, hydration, immune function, bone health, eye health and healthy aging.

Their skins and seeds are particularly rich in polyphenols, although seedless and green grapes remain nutritious choices as well.

Grapes grow on grapevines, most commonly from the species Vitis vinifera, and belong to the Vitaceae family. Considered botanically to be berries, grapes may be seeded or seedless and are often covered by a natural, protective whitish bloom.

For thousands of years, grapes have been cultivated for fresh fruit, juice, jams, raisins, grapeseed oil and wine. Whole grapes can make a healthy snack because they provide water, carbohydrates, fiber, vitamin K, copper and numerous antioxidant compounds.

Grape benefits at a glance

Some of the most notable potential grapes benefits include:

• Supporting cardiovascular and blood vessel health
• Providing antioxidant and anti-inflammatory compounds
• Supporting brain, memory and cognitive health
• Promoting hydration and digestive regularity
• Supplying nutrients involved in bone, eye, skin and immune health
• Providing a naturally sweet snack with about 104 calories per cup

These effects depend on a person’s overall diet and health, and eating grapes should not be considered a treatment for any disease.

Here is more about the potential benefits of grapes:

1. Support longevity

Who doesn’t want to eat foods that will help them have a longer, healthier life? Well, grapes may be one of those amazing foods due to the phytonutrients found within them.

What makes grapes great for longevity?

Resveratrol, which is a stilbene phytonutrient mostly found in grape skins but also found in the seeds and flesh, has been shown to increase expression of three genes all related to longevity.

Studies indicate that resveratrol content varies significantly with genetic background, but generally, resveratrol content is highest in grapes’ skins. This is the compound that is thought to help extend people’s life spans. In fact, some of the longest-living cultures, like those in the blue zones, regularly include grapes in their diets.

2. May help lower risk of obesity and type 2 diabetes

Metabolic syndrome, obesity and related conditions, such as heart disease, are the most prevalent nutrition-related issues in the United States.

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Do grapes make you gain weight? Grapes do not inherently cause weight gain, but portion size still matters because their calories and natural sugars can add up.

A one-cup serving contains about 104 calories and may fit into a balanced weight-management diet, especially when it replaces more heavily processed snacks.

Evidence suggests that polyphenols in grapes nutrition and grape products may reduce metabolic syndrome and prevent development of obesity and type 2 diabetes. They do this by acting as multi-target modulators with antioxidant and inflammation-reducing effects.

Grapes have been classified as a low glycemic index (GI) food, with GI values ranging between 43-53. However, having a low GI value is not necessarily the same as having blood sugar benefits.

Recent studies have shown that grapes, grape juices and grape extracts, due to the amazing phytonutrients found in them, may offer better blood sugar balance, better insulin regulation and increased insulin sensitivity, however.

In one study, freeze-dried grape powder and grape powder extracts, obtained from red, green and blue-purple seeded and seedless California grapes, were tested for their effects on glucose tolerance and inflammation. Results showed improved glucose tolerance and reduced inflammation.

In addition, grape seed extract may prevent metabolic syndrome, type 2 diabetes and obesity while improving gut health.

3. Loaded with antioxidants

Flavonoids found in grapes have antioxidant properties that help reduce oxidative stress. It’s reported that flavonoids, as a result of their metabolic conversion in the human body, may generate large amounts of simple phenolic acids. These have significant effects in scavenging free radicals and improving the action of other antioxidants.

Vitamin C and manganese are two other important nutrients to note that are found in grapes nutrition, particularly given that grapes are some of the highest-concentration vitamin C foods. They’re also filled with antioxidant phytonutrients that range from common carotenoids, like beta-carotene, to unusual stilbenes, like resveratrol.

In fact, the number of different antioxidant nutrients in grapes would take a while to list!

Most research has been conducted on grape skins and extracts, since these are most concentrated with antioxidants. The flesh of the grape contains approximately 1/20th-1/100th of the total antioxidant capacity of the seed or the skin.

4. Possess anti-inflammatory action

Another highlight of grapes nutrition is the presence of polyphenols, which have been shown to decrease chronic inflammation. Flavonoids and proanthocyanidins within these fruits can target multiple pathways to overcome chronic inflammation, which is a root cause of many diseases.

5. Help keep cardiovascular system in good shape

The list of cardiovascular benefits provided by grapes nutrition is pretty amazing. Several studies have shown that consumption of grape products may have beneficial effects on the cardiovascular system, including the ability to fight heart disease by:

• enhancing endothelial function
• decreasing LDL oxidation
• improving vascular function
• altering blood lipids and cholesterol levels
• regulating blood pressure
• and modulating inflammatory processes

6. May help prevent cancer

Grapes are thought to help aid in cancer prevention due to their rich supply of antioxidants, especially resveratrol. These help avoid the dangerous combination of free radical damage and chronic inflammation, making this fruit a tremendous cancer-fighting food.

Resveratrol in particular has been shown to exhibit anti-tumor activity and seems able to inhibit all carcinogenesis stages (e.g., initiation, promotion and progression) involved in several types of cancer.

Fiber is also greatly needed for a healthy colon, and grapes nutrition provides approximately one gram of fiber in every 60 calories. This antioxidant-fiber combination may be one of the reasons that colon cancer prevention has become more prevalent in health research on grapes.

In fact, in one study it was found that natural grape extracts regulate colon cancer cells’ malignancy.

Researchers have also found that grape skin extract possesses positive chemotherapeutic results against breast cancer. And let’s not forget about raisins, which have been noted for their effects on human colon cancer cells and pancreatic cancer cells due to their antioxidant properties.

7. Support brain function

Studies suggest that the consumption of flavonoid-rich grape products may have a significant beneficial effect on brain function and the central nervous system.

Grape flavonoids, specifically anthocyanins, may help prevent neurodegenerative processes both by inhibition of neuro-inflammation and reducing oxidative stress. Resveratrol also seems to help ameliorate oxidative stress, relieve inflammatory reactions and improve mitochondrial function.

A clinical study demonstrated that 12 weeks of supplementation with purple grape juice in the diet may have neurocognitive benefits in older adults with early memory decline. Consumption of grape juice was also found to improve memory functions in older adults with mild memory decline, possibly helping work as an Alzheimer’s natural treatment.

8. Provide antimicrobial benefits

Numerous grape phytonutrients have been shown to have antimicrobial properties due to the presence of phytonutrients that range from common flavonoids, like quercetin, to less common stilbenes, like piceatannol and resveratrol.

While more studies need to be conducted, researchers think that they may be able to help us prevent microbe-related problems like food-borne illness.

Grape juice, skin and seed extracts from table grapes have been found to have a strong inhibitory effect against the growth of some bacteria. Alcohol-free red and white wine extracts have been shown to have moderate antifungal activities on Candida albicans.

This antifungal activity of grape products has made them attractive for commercial applications, such as skin care products. The grape flavonoids may play an important role in a healthy gut as well, ultimately providing beneficial effects in control of weight loss.

9. May boost immune system

Packed with vitamin C and antioxidants like flavonoids and resveratrol, grapes nutrition may help strengthen immune defenses and support overall immune health.

A randomized, double-blind, crossover trial investigated the effects of daily Concord grape juice consumption over nine weeks. Researchers found that grape juice helped maintain higher levels of circulating T-cells and higher serum vitamin C levels, which play a key role in frontline immune defense.

This suggests that regular grape intake may strengthen the immune system and enhance the body’s ability to respond to infections.

10. Help protect bone health

Grapes nutrition contains vitamin K and essential minerals, such as calcium, magnesium and potassium, that are key nutrients for maintaining strong bones.

In a 12-month, randomized, controlled trial involving postmenopausal women, supplementation with resveratrol, a polyphenol found in grapes nutrition, significantly improved bone mineral density in the lumbar spine and femoral neck compared to placebo. These findings highlight how compounds in grapes may support bone strength and reduce the risk of osteoporosis.

11. May enhance kidney function

Hydrating and rich in antioxidants and potassium, grapes may assist healthy kidney filtration and aid the body’s detoxification processes.

A six-month, placebo-controlled study on patients with chronic kidney disease found that grape seed extract improved kidney function by increasing glomerular filtration rate and reducing proteinuria. The results suggest that antioxidants in grapes may help protect kidney health and improve filtration efficiency.

12. Can relieve constipation

With high water and fiber content, grapes can support regular bowel movements and help relieve constipation.

In a controlled crossover study with healthy adults, daily consumption of sun-dried raisins (a concentrated form of grapes) shortened intestinal transit time and increased fecal weight. These outcomes indicate that the fiber and natural sugars in grapes may help relieve constipation and support regular digestion.

13. Can aid skin health

Antioxidants, such as vitamin C, resveratrol and flavonoids found in grapes nutrition help protect skin from free radicals, hydrate skin cells and support collagen formation. This promotes healthy, glowing skin.

A human trial tested whole-grape consumption for two weeks and found that it increased resistance to UV-induced skin damage while improving biomarkers of skin health. These results suggest that the antioxidants in grapes, including resveratrol and vitamin C, can help protect the skin from oxidative stress and support healthy skin.

14. May benefit eye health

Grapes nutrition holds carotenoids like lutein and zeaxanthin, which help filter harmful blue light and protect against oxidative damage, supporting overall eye health, including protecting vision.

In a 16-week, randomized trial in older adults in Singapore, grape intake was shown to increase macular pigment optical density, a protective factor against age-related macular degeneration. This indicates that carotenoids and polyphenols in grapes nutrition may help protect vision and support long-term eye health.

15. Could promote sleep

Grapes naturally contain melatonin, supporting better sleep quality and a more restful night. Some phytonutrients in grapes nutrition also may help lower stress hormones and promote relaxation, potentially aiding in better, more restful sleep.

A human intervention study found that grape juice increased levels of urinary 6-sulfatoxymelatonin, the primary metabolite of melatonin. Since melatonin is critical for regulating sleep-wake cycles, these results suggest that compounds in grapes nutrition may naturally support better sleep quality.

16. May ease allergy symptoms

Quercetin and other flavonoids in grapes may help stabilize immune responses and reduce histamine release, possibly alleviating mild allergy discomfort.

Randomized clinical trials tested intranasal sprays containing resveratrol, a grape-derived compound, in patients with allergic rhinitis. Results showed significant reductions in nasal congestion, sneezing and itching compared to placebo.

This highlights how grape compounds may help reduce allergy symptoms by modulating inflammatory responses.

17. Can aid weight management

Low in calories and high in fiber and water, grapes make a satisfying snack that helps curb cravings and support weight control.

In a short two-week study, for example, adults who ate up to a pound of fresh grapes daily shed an average of 2.6 pounds, likely because grapes helped them feel full, curbed their snacking and reduced fat-derived calories.

18. Boost hydration

Grapes are approximately 80 percent to 85 percent water, making them an excellent, delicious way to stay hydrated, especially in warm weather or after exercise.

Grapes nutrition facts

Grapes grow on grapevines with the species name Vitis vinifera and belong to the family called Vitacea. This family comprises about 60 inter-fertile wild Vitis species found throughout Asia, North America and Europe.

These species grow best in subtropical, Mediterranean and continental-temperate climatic conditions.

Considered a part of the berry family, you can find some grapes with edible seeds, while others are seedless. Similar to blueberries, grapes are often covered by a protective, whitish bloom.

For thousands of years, grapevines have been vastly used for cultivation of fruit, juice, jams and, of course, wine.

Why are grapes a healthy snack? They can make a good daily addition to your diet, whether eaten whole or consumed as juice, since they’re a good source of nutrients, including antioxidants, fiber, vitamin K and vitamin C.

How many calories are in grapes?

There are approximately 104 calories in one cup of raw grapes, which weighs about 151 grams. Based on that serving, grapes calories can be estimated as follows:

• 1 cup of grapes: approximately 104 calories
• 1/2 cup of grapes: approximately 52 calories
• 100 grams of grapes: approximately 69 calories
• 10 grapes: approximately 34 calories, depending on their size
• 20 grapes: approximately 69 calories, depending on their size

The exact number of calories in grapes varies slightly according to the grape variety and the size of each grape. Red, black and green grapes generally have similar calorie totals when compared in equal weights.

Grape nutrition facts

A one-cup serving of raw grapes (about 151 grams) contains approximately:

• Calories: 104
• Total Carbohydrates: 27.3 g
• Fiber: 1.4 g
• Sugar: 23.4 g
• Total Fat: 0.2 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.01 g
• Protein: 1.1 g
• Sodium: 3 mg (<1% DV*)
• Copper: 0.2 mg (22% DV)
• Vitamin K: 22 mcg (18% DV)
• Thiamine: 0.1 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Potassium: 288 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Vitamin C: 4.8 mg (5% DV)
• Manganese: 0.1 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Grapes nutrition also includes some calcium, iron, magnesium, phosphorus, zinc, selenium, niacin, pantothenic acid, folate, vitamin A and vitamin E.

Don’t let their small size fool you. As noted earlier, even one cup of grapes contains a ton of phytonutrients.

A single grape variety most likely contains some, but not all, of the phytonutrients listed below:

• Stilbenes – resveratrol, piceatannol, pterostilbene
• Flavanols – catechins, epicatechins, procyanidins, proanthocyanidins, viniferines
• Flavonols – quercetin, kaempferol, myricetin, isorhamnetin
• Phenolic acids – caffeic acid, coumaric acid, ferulic acid, gallic acid
• Carotenoids – beta-carotene, lutein, zeaxanthin

Are grapes healthy despite their natural sugar content? For most people, they can be.

A cup supplies more than one-fifth of the daily value for copper and nearly one-fifth of the daily value for vitamin K, along with water, potassium and protective plant compounds. Grapes are not especially high in protein or fiber, however, so pairing them with nuts, seeds, yogurt or another source of protein and healthy fat can make a grape snack more filling.

How many grapes should you eat a day?

Research suggests that to help protect against disease development, about two cups of grapes per day is most beneficial. However, even one cup provides a good dose of protective compounds and other nutrients.

Ideally, pair grapes with a source of protein and/or fat to make them more satiating.

Types:

Table, wine and raisin grapes come from the same plant family, but there are about 60 different species. Within these 60 species, there are literally thousands of unique types.

If you have ever tried to study the origin of wine in various countries, you see that much of it has to do with the region in which grapes are grown. Italy alone has more than 1,000 varieties of wine grapes in its hillside vineyards!

• Larger grapes that are eaten as is are typically called table grapes, while smaller wine grapes that are found in vineyards are the type used to make wine. Larger types are most often plumper and usually found seedless. They have relatively thin skins, making them more pleasant to eat than the wine grape due to being less bitter.
• Raisin grapes are grapes that are typically dried by the sun, whether on paper trays or dried on the vine, so they become the dried fruit known as the popular kid-favorite raisin.
• Wine grapes are usually smaller in size, contain seeds and have relatively thick skins, which contributes to their richer aroma. Turning grapes into wine also promotes the biosynthesis and metabolism of grape volatile compounds, which can have a range of protective effects.

Are green grapes good for you, and are red grapes healthier?

Yes, green grapes are good for you. They provide many of the same basic nutrients as red and black grapes, including vitamin K, copper, water and natural carbohydrates.

Red, purple and black grapes generally contain more anthocyanins and may provide higher concentrations of certain polyphenols, but this does not make green grapes an unhealthy choice.

The healthiest option is generally the type you enjoy and will eat regularly. Choosing grapes with intact skins is important because many of their beneficial plant compounds are concentrated in or near the skin.

All types of grapes come in a variety of colors. While red, black and green grapes are the most commonly consumed color varieties in the United States, other types include amber/yellow, blue-black, crimson, pink and purple. White grapes may be a term that you’re familiar with, but they’re actually green in color.

Some research suggests that green grapes seem to be a bit lower in flavonoids than red grapes, which have skins that are richer in certain beneficial compounds, including resveratrol. However, all colors of grapes have still been found to contain a variety of protective compounds, such as:

• caffeic acid
• catechin gallate
• epicatechin
• gallic acid
• protocatechuic acid
• and rutin

Because red grape skins ferment for longer to create red wine, red wine is thought to be especially rich in resveratrol.

Are whole grapes healthier than grape juice?

Whole grapes are generally the better everyday choice because they retain their fiber and require chewing, which can make them more satisfying. Grape juice may still contain polyphenols and other grape compounds, but it is easier to consume a large amount of its natural sugar and calories quickly.

When comparing equal portions, choose whole grapes more often and treat juice as a more concentrated beverage. Look for 100 percent grape juice without added sugar, and keep the serving moderate.

Grapeseed oil is another notable form of the grape because it’s high in polyunsaturated fatty acid omega-6s, especially linoleic acids. It’s also a good source of vitamin E and great as a moisturizer for hair and skin.

How to select, wash and store grapes

Choose grapes that feel firm and plump and remain securely attached to green, flexible stems. Avoid bunches with leaking, shriveled or moldy grapes. A powdery white coating on the skins is usually a natural protective bloom rather than mold.

Store grapes unwashed in a ventilated container in the refrigerator. Wash them thoroughly under cool running water shortly before eating, and discard any damaged grapes. Keeping excess moisture off the fruit during storage can help slow spoilage.

For a cold snack, grapes can also be frozen. Wash and dry them completely, spread them on a tray to freeze individually, and then transfer them to a freezer-safe container.

Recipes

When preparing meals at home, you can add this fruit to a variety of dishes, such as salads, shakes and cheese platters. Here are some healthy recipes to give you inspiration:

• Sweet and savory grape jelly meatballs
• Chicken salad with grapes
• Kale and grape shake

Risks and side effects

Eating grapes is generally safe for most people, but consuming a large amount at once may cause bloating, loose stools or other digestive discomfort because grapes contain fiber, fructose and considerable water.

People who closely monitor carbohydrate intake or blood sugar may need to pay attention to portion size. One cup contains about 27 grams of carbohydrates and 23 grams of naturally occurring sugar. Eating whole grapes with a source of protein or fat may make the snack more satisfying than drinking grape juice alone.

Whole grapes can also pose a choking hazard for babies and young children. Grapes should be cut lengthwise into quarters and prepared according to age-appropriate feeding guidance rather than served whole.

Why might grapes not be good for you? One concern is that they may contain a high level of pesticides if grown conventionally.

The Environmental Working Group has frequently identified conventionally grown grapes as one of most problematic fruits and vegetables in terms of pesticide residues, routinely making the “Dirty Dozen” list.

By purchasing certified organic grapes, you can avoid the damaging intake of pesticides.

In a study of 99 vineyards in the Aegean Sea area of the Mediterranean, pesticide residues were found on conventionally grown table grapes but were determined to be undetectable on grapes that had been organically grown. This is great news and provides the evidence needed that going organic is a must.

Are seedless grapes genetically modified?

Many think that if a grape is seedless, it has been genetically modified. Of course, GMO grapes should be avoided, but seedless does not mean they’ve been genetically engineered.

Some seedless grapes are the result of natural mutations, and these varieties can be vegetatively propagated to allow for commercial production.

Seedless types can also be produced by crossbreeding or grafting species. None of these methods involve direct manipulation of the grape plants’ genetic material, keeping most of the grapes nutrition intact, but like most foods, certified organic versions are best to ensure that you’re not consuming GMOs.

Frequently asked questions

Are grapes good for you?

Yes. Grapes are hydrating fruits that provide vitamin K, copper, potassium and polyphenol antioxidants. Potential grapes benefits include supporting cardiovascular, brain, eye, bone, digestive and immune health.

How many calories are in grapes?

One cup of raw grapes contains approximately 104 calories. A half-cup contains about 52 calories, while 100 grams provides approximately 69 calories.

Are grapes healthy even though they contain sugar?

Grapes can be part of a healthy diet, but they do contain natural sugar. A one-cup serving contains about 23 grams of sugar, so portion size may be especially important for people monitoring their carbohydrate intake.

What are grapes good for?

Grapes provide water, micronutrients and polyphenols that may help support hydration, normal digestion, cardiovascular health, cognitive function, eye health and protection against oxidative stress.

Are green grapes good for you?

Yes. Green grapes provide vitamin K, copper and beneficial plant compounds. Red, purple and black grapes may contain more anthocyanins, but all grape colors can contribute useful nutrients.

Are red grapes healthier than green grapes?

Red grapes usually contain more anthocyanins and certain other polyphenols in their skins. However, the calorie, carbohydrate and basic micronutrient profiles of red and green grapes are broadly similar.

How many grapes should you eat a day?

A typical serving is about one cup. The appropriate amount depends on a person’s calorie needs, carbohydrate intake and overall diet.

Do grapes have fiber?

Yes, but grapes are not a particularly high-fiber fruit. One cup provides about 1.4 grams of fiber.

Can you eat grapes every day?

Most people can eat grapes daily as part of a varied diet. Rotating grapes with berries, citrus fruits, apples and other fruits can provide a broader mixture of nutrients and plant compounds.

Are seedless grapes healthy?

Yes. Seedless grapes retain most of the same water, vitamins, minerals and polyphenols as seeded grapes. Seedless varieties are commonly produced through selective breeding and propagation rather than genetic modification.

Conclusion

• Are grapes good for you? For most people, yes. Grapes are hydrating fruits that provide copper, vitamin K, potassium and a wide variety of polyphenol antioxidants.
• One cup contains approximately 104 calories, 27 grams of carbohydrates, 23 grams of natural sugar and 1.4 grams of fiber.
• Potential benefits of grapes include supporting heart, brain, eye, bone, skin, digestive and immune health, although grapes should not be used as a treatment for any health condition.
• Red, purple and black grapes generally contain more anthocyanins than green grapes, but green grapes are healthy as well.
• Whole grapes are usually preferable to grape juice because they retain their fiber and are more filling.
• A typical portion is about one cup. Pairing grapes with nuts, yogurt, cheese or another source of protein or healthy fat can create a more balanced and satisfying snack.