Grapes Nutrition Facts & Health Benefits

Grapes are a tasty fruit. They contain fructose, malic acid, a variety of amino acids, anthocyanins, and vitamins. Here are the nutrition facts and health benefits of grapes.

Raw grapes are 81% water, 18% carbohydrates, 1% protein, and have negligible fat.

One cup of raw grapes provides 58 calories, 15.8 g carbohydrate, 0.6 g protein, 0.3 g fat, 0.9 g dietary fiber, 92 IU vitamin A, 4 mg vitamin C, 4 mcg folic acid, 2 mg sodium, 176 mg potassium, 13 mg calcium, 9 mg phosphorus, and 5 mg magnesium.

Grapes Nutrition Facts & Health Benefits-CookingEggs

Grapes also contain antioxidant anthocyanins and catechins, and some varieties also provide ellagic acid, myricetin, quercetin, kaempferol, and other phytochemicals and phenolics. They are a moderately good source of vitamin C and potassium, and they contain small amounts of a wide variety of minerals.

Grapes Nutrition Facts Label

Nutrition Facts

Serving Size: 100g

Amount Per Serving
Calories 69

% Daily Value*
Total Fat 0.16g 0%
Saturated Fat 0.1g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2mg 0%
Total Carbohydrate 18.1g
Dietary Fiber 0.9g 3%
Sugars 15.48g 31%
Protein 0.72g

Calcium 10mg 1%
Iron 0.36mg 2%
Potassium 191mg 4%
Zinc 0.07mg 1%
Vitamin A 30μg 3%
Vitamin C 3.2mg 4%
Vitamin K 14.6μg 12%

* Percent Daily Values are based on a 2000-calorie diet.

Health Benefits of Grapes

The benefits of grapes are found in several parts of the plant: seeds, grapes, juice, and pomace. The majority of the polyphenols and flavonoids that give grapes their beneficial effects include proanthocyanidins and anthocyanins. Grapes have antioxidant, antiviral, anticancer, and anti-inflammatory potential. Drinking a glass of red wine a day may provide some added benefits to your health.

Grapes and their juice are a source of resveratrol, a polyphenol antioxidant that is thought to be one of the health-promoting elements in red wine. Resveratrol appears to be involved in reducing the risk or slowing the development of cancer, heart disease, degenerative nerve disease, viral infections, and Alzheimer’s disease. It also shows potential for treating bronchial asthma and helping to prevent type 2 diabetes. Resveratrol is most highly concentrated in the skin of grapes.

Grapes come in many varieties and colors, but it’s the red grapes that play a significant role as an antioxidant due to the presence of resveratrol. Resveratrol is found in the skin of the grapes. When wine is made, the skin of the grapes stays in contact with the juice for a long period of time, which leads to an increased antioxidant potential.

Resveratrol in red grapes is an antioxidant that has gained a lot of attention in recent years for its many health-promoting benefits. It has been proven to have antioxidant benefits, support detoxification processes in the liver, and provide antiinflammatory benefits. Resveratrol has been shown to exhibit antiviral effects against various viruses.

Grape seed extract is high in two types of flavonoids: catechins and procyanidins. These have been shown to have an ability to inhibit the growth of various cancer cells. Further research into these potential benefits is needed to assess their effectiveness in cancer prevention.

Melatonin is a hormone that naturally depletes from the body as we age, and research has highlighted its contribution to affecting immune function in the elderly. A key hormone present in red grapes is melatonin. It is a powerful antioxidant and is valuable to our immune system. Melatonin can inhibit inflammatory cytokines and influence various arms of the immune system. Melatonin works by inhibiting TH1 cells and increasing T regulatory cells; both of these favor an antiinflammatory environment. Through these mechanisms, it decreases the production of pro-inflammatory cytokines TNFalpha and IL-1 beta, resulting in an anti-inflammatory effect.


Grapes should always be kept in the refrigerator, like other berries, should not be washed until you’re ready to use them. Put them in a paper towel and put them in a plastic bag.

Freeze some grapes for a great snack that will satisfy your sweet tooth and refresh your palate!

It is important to note that most grapes are sprayed incessantly with pesticides during cultivation. Bearing this in mind, it is vital that you wash grapes very carefully before eating them.

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