Grapes, green, seedless
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
80
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 74 (92.9%) |
| Protein | 3.6 (4.5%) |
| Fat | 2.1 (2.6%) |
| Total | 80 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 80 (79.9%) |
| Carbohydrate | 19 (18.6%) |
| Protein | 0.9 (0.9%) |
| Ash | 0.4 (0.4%) |
| Fat | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in antioxidants like polyphenols that may help reduce risk of heart disease and cancer. The main polyphenols in grapes are resveratrol and catechins
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Good source of vitamin K which is important for blood clotting and bone health. One cup of grapes contains about 15% of the RDI for vitamin K
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Contain vitamin C which is an antioxidant, helps absorb iron and support immune function. One cup provides about 8% of the RDI for vitamin C
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Low in calories at only 60 calories per cup. Grapes are a nutritious snack or addition to a meal that won't negatively impact weight management goals
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High in fiber with about 1 gram per cup. Dietary fiber promotes digestive and heart health and helps manage blood sugar levels
Risks
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High in natural sugars. Eating too many grapes can contribute to weight gain and obesity if not accounted for as part of an overall healthy diet and lifestyle
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May cause allergic reactions in individuals with grape or pollen allergies. Symptoms can include oral irritation, hives, and difficulty breathing
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Contains histamines that can trigger headaches or migraines in histamine-intolerant individuals
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May cause digestive issues like diarrhea or bloating if a large amount is consumed due to high fructose content
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Green grapes are among the foods highest in pesticide residues due to their thin skins. Choosing organic grapes can help reduce pesticide exposure
Additional Information
Grapes, green, seedless, raw, are a popular fruit known for their sweet and refreshing taste. They offer a range of nutritional benefits, but it's important to consider potential risks as well.
Starting with the benefits, green seedless grapes are a rich source of vitamins and minerals. They contain vitamin C, which is essential for a healthy immune system, collagen production, and wound healing. Additionally, grapes provide vitamin K, which plays a crucial role in blood clotting and bone health. These fruits also contain small amounts of B vitamins, including thiamin, riboflavin, and vitamin B6, which are essential for energy production and maintaining a healthy nervous system.
Grapes are a good source of dietary fiber, particularly insoluble fiber. Fiber is important for maintaining a healthy digestive system, preventing constipation, and promoting regular bowel movements. It also contributes to a feeling of fullness, which can aid in weight management.
One of the most notable benefits of green seedless grapes is their high antioxidant content. Grapes contain various antioxidants, including resveratrol, quercetin, and catechins. These compounds have been linked to a reduced risk of chronic diseases such as heart disease, certain types of cancer, and neurodegenerative disorders. Antioxidants help protect the body against oxidative stress, which can damage cells and contribute to disease development.
Moreover, grapes are a hydrating fruit due to their high water content. Staying hydrated is essential for overall health, as water is involved in numerous bodily functions, including temperature regulation, nutrient transportation, and waste removal.
While green seedless grapes offer numerous nutritional benefits, there are a few risks to consider. Grapes are relatively high in natural sugars, primarily fructose. While these sugars are natural and accompanied by fiber, individuals with diabetes or those following a low-sugar diet should consume grapes in moderation to manage blood sugar levels.
Furthermore, grapes have a high glycemic index (GI), which means they can cause a rapid spike in blood sugar levels. However, the glycemic load (GL) of grapes is relatively low due to their fiber content, which slows down the absorption of sugars. This makes grapes a suitable fruit choice for most individuals, including those with diabetes, when consumed as part of a balanced diet.
Lastly, grapes, especially conventionally grown ones, may contain pesticide residues. To minimize exposure to pesticides, it is advisable to choose organic grapes or wash conventionally grown grapes thoroughly before consumption.
In conclusion, green seedless grapes, raw, provide several nutritional benefits, including vitamins, minerals, dietary fiber, antioxidants, and hydration. However, their sugar content and glycemic index should be considered by individuals with diabetes or those following a low-sugar diet. Additionally, pesticide residues may be present on conventionally grown grapes, so opt for organic options or ensure thorough washing. Incorporating grapes into a balanced diet can contribute to overall health and well-being.