Dark Grapes — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 69 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 18 g | 6.55% |
| Fiber | 1 g | 3.57% |
| Sugars | 15 g | 30% |
| Glycemic Index | 49 | - |
| Protein | 1 g | 2% |
| Sodium | 2 mg | 0.09% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
49
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in antioxidants such as resveratrol, flavonoids, and Vitamin C, which help protect the body from free radicals and reduce inflammation.
- Supports heart health by improving blood flow, reducing blood pressure, and lowering bad cholesterol levels.
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains essential vitamins and minerals such as Vitamin K, Vitamin C, and potassium, which support overall health and well-being.
- May help prevent certain diseases due to the presence of resveratrol, which has been linked to a reduced risk of certain cancers and neurodegenerative diseases.
Health risks
- High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics or those on low-sugar diets.
- Potential for pesticide residue on conventionally grown grapes, which can pose health risks if not properly washed or sourced from organic suppliers.
- Digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their high fiber and fructose content.
- Risk of choking particularly in young children or the elderly if the grapes are not properly chewed before swallowing.
How to choose dark grapes
In the market for dark grapes, vibrant, deep-colored skin is a marker of ripeness and flavor. The grapes should be firmly attached to the stem and not shriveled. Each grape should be plump and free of blemishes.
Pass over any grapes with a powdery texture or those that feel overly soft. Fresh dark grapes will be juicy and have a sweet, slightly tart flavor.
How to store dark grapes
Dark grapes are best stored in the refrigerator's crisper drawer to keep them fresh. Placing them in a perforated plastic bag helps maintain moisture. Properly stored, grapes can remain fresh for up to two weeks.
Introducing moisture by washing can lead to mold growth, so wash grapes just before consumption. It's advisable to keep them away from strong-smelling items. Keeping them dry ensures their longevity and taste.
✅ Extra Tip
How long do they last?
Dark grapes can last for 5-7 days in the refrigerator. To extend their shelf life, store them in a plastic bag or container. For longer storage, grapes can be frozen for up to 6-12 months.
What to do with leftovers?
Leftover dark grapes can be used in both sweet and savory dishes. Add them to salads with greens, nuts, and a tangy vinaigrette, or freeze them for a refreshing snack. Dark grapes are also great in smoothies, where they add natural sweetness and a burst of flavor.
Use dark grapes to make a grape compote or sauce to serve with meats like pork or chicken, where their sweetness complements savory flavors. If you have a lot of grapes, consider making homemade grape jelly or preserves to enjoy later. Dark grapes can also be added to fruit salads or mixed into a fruit tart for a refreshing dessert. For a unique twist, try roasting dark grapes with a drizzle of olive oil and herbs, then serving them with cheese or as a topping for bruschetta.
👨⚕️️ Medical disclaimer
How dark grapes support specific health conditions
Dark grapes are rich in antioxidants, such as resveratrol, which support heart health by reducing cholesterol levels and improving circulation. Their fiber content promotes digestive health, aiding in regular bowel movements. Dark grapes are also hydrating, supporting kidney health, and their antioxidants help protect cells from oxidative damage, supporting immune function. Additionally, their natural sugars provide a quick source of energy, making them ideal for a healthy snack.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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