Grapes, red or green (European type, such as Thompson seedless)
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
104
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 | 109 (100%) |
| Protein | 4.3 (4.2%) |
| Fat | 2.2 (2.1%) |
| Total | 104 (100%) |
Serving: 1 cup [151g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 122 (80.5%) |
| Carbohydrate | 27 (18.1%) |
| Protein | 1.1 (0.7%) |
| Ash | 0.7 (0.5%) |
| Fat | 0.2 (0.2%) |
| Total | 151 (100%) |
Serving: 1 cup [151g]
Benefits
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High in antioxidants like resveratrol which may help reduce risk of heart disease and cancer
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Contain vitamin C, vitamin K and manganese which are important for immune function, blood clotting and metabolism
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Fiber in grapes helps promote digestive health and regularity
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Natural sugars in grapes provide an energy boost without many calories
-
May help lower blood pressure and reduce inflammation throughout the body
Risks
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High in natural sugar content which can contribute to weight gain if consumed in large quantities
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Contains tannins which can cause stomach upset in sensitive individuals
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May cause allergic reactions in individuals with grape or pollen allergies
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Contains pesticide residues if conventionally grown
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High in calories but low in protein and fat so should be consumed as part of a balanced diet
Additional Information
Grapes, whether red or green, are a delicious and nutritious fruit that offer numerous health benefits. They are a great source of vitamins, minerals, antioxidants, and fiber, making them an excellent addition to a balanced diet. However, it is important to consume them in moderation as they also come with some potential risks.
Starting with the nutritional benefits, grapes are rich in vitamins C and K, both of which play vital roles in maintaining overall health. Vitamin C supports the immune system, promotes collagen production, and acts as an antioxidant, protecting cells from damage caused by harmful free radicals. Vitamin K is essential for blood clotting and contributes to bone health.
Grapes are also packed with antioxidants, particularly resveratrol, which is found in the skin of red grapes. Resveratrol has been linked to various health benefits, including reducing inflammation, protecting against heart disease, and potentially even fighting certain types of cancer. Additionally, grapes contain other antioxidants like flavonoids and anthocyanins, which help protect the body against oxidative stress and may have anti-inflammatory effects.
Furthermore, grapes are a good source of dietary fiber. Fiber plays a crucial role in digestion and can help regulate bowel movements, prevent constipation, and promote a healthy gut. It also contributes to feelings of fullness, which can aid in weight management.
However, it is important to be aware of the potential risks associated with consuming grapes. While they are generally safe for most people, there are a few considerations to keep in mind. Grapes are relatively high in natural sugars, so individuals with diabetes or those following a low-sugar diet should be mindful of their intake. Additionally, grapes have a moderate glycemic index, meaning they can cause a moderate increase in blood sugar levels.
Furthermore, grapes contain a compound called oxalate, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are prone to developing them, it may be advisable to limit your intake of grapes or consult with a healthcare professional.
Lastly, grapes are often treated with pesticides to protect them from pests and diseases. While the levels of pesticide residues found on grapes are generally low and considered safe, individuals who are concerned about pesticide exposure may opt for organic grapes or ensure proper washing and peeling before consumption.
In conclusion, grapes, whether red or green, offer numerous nutritional benefits. They are a great source of vitamins, minerals, antioxidants, and fiber. However, they should be consumed in moderation, particularly for individuals with diabetes or those prone to kidney stones. By incorporating grapes into a balanced diet, one can enjoy their delicious taste while reaping the health benefits they provide.