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Grapes — Nutrients, Health Benefits, and Shopping Tips

Grapes photo

Listonic Team

September 4, 2024

Grapes come in many varieties, each with its unique flavor and texture. Discover how to select the best grapes, understand their health benefits, and enjoy them as snacks or creatively in recipes like roasts or desserts.

Nutrition facts

Check the detailed nutritional values of grapes, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 69 kcal

Nutrients per: 100 g% Daily Value*
Carbs18 g6.55%
Fiber1 g3.57%
Sugars16 g32%
Glycemic Index46 -
Protein1 g2%
Sodium2 mg0.09%
Total Fat0 -

*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.

Among other things, here's what makes grapes stand out:

46

🟢 Low Glycemic Index

Did you know?

🛒
Be sure to get seedless grapes if you're looking to freeze them for a healthy and delicious snack.
😋
Grapes have been cultivated for thousands of years.
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Store grapes in the refrigerator, unwashed, in their original container or a partially closed container, and use within one to two weeks. Wash just before eating.

Health benefits

See how grapes can add natural sweetness to your diet while promoting better health.
  • 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

Consider the concerns related to eating grapes.
  • 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.
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How to choose grapes

Grapes should be plump and firm, with a smooth skin and attached to the stems. They should have a consistent color typical of their variety. The grapes should burst with juice when bitten into.

Do not purchase grapes that are wrinkled, soft, or detached from their stems, as these conditions suggest they are overripe or poorly stored. Fresh grapes should have a sweet, slightly tart flavor, enhancing their enjoyability as a snack.

How to choose grapes

How to store grapes

Grapes should be stored in the refrigerator's crisper drawer. Keep them in a perforated plastic bag to allow for airflow. Properly stored, grapes can last up to two weeks.

Storing grapes near strong-smelling foods can cause them to absorb odors. It's best to wash them just before eating to maintain freshness. A breathable bag helps keep them crisp and flavorful.

✅ Extra Tip

To keep grapes fresher longer, try storing them in a single layer on a paper towel within the perforated bag, which helps absorb excess moisture and prevents mold.

How long do they last?

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 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. Grapes are also great in smoothies, where they add natural sweetness and a burst of flavor.

Use grapes in a fruit compote 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. Grapes can also be added to fruit salads or mixed into a fruit tart for a refreshing dessert. For a unique twist, try roasting grapes with a drizzle of olive oil and herbs, then serving them with cheese or as a topping for bruschetta.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How grapes support specific health conditions

Grapes are packed with antioxidants, such as resveratrol, which support heart health by reducing cholesterol levels and improving circulation. Their high water content promotes hydration and kidney health, while their natural sugars provide a quick source of energy. Grapes also contain fiber, promoting digestive health, and their low-calorie profile makes them a healthy option for weight management.

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