What are the Nutritional Facts about Grapes?
December 21, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Grapes are juicy fruits rich in antioxidants, vitamins, and natural sugars. Learn nutritional facts, health benefits, and daily intake tips.
Introduction
Grapes are one of the most popular fruits in India and around the world. They are sweet, refreshing, and available in green, black, and red varieties. Grapes are rich in water, antioxidants, and natural sugars, making them a quick energy-boosting fruit.
In this article, you will learn the nutritional facts about grapes, their health benefits, and how to eat them in a healthy way.
Nutritional Facts About Grapes (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 69 kcal |
| Carbohydrates | 18 g |
| Natural Sugar | 15–16 g |
| Dietary Fibre | 0.9 g |
| Protein | 0.7 g |
| Fat | 0.2 g |
| Vitamin C | 3.2 mg |
| Vitamin K | 14.6 mcg |
| Potassium | 191 mg |
| Calcium | 10 mg |
| Iron | 0.4 mg |
| Antioxidants | High (Resveratrol) |
Values may slightly vary by grape type.
Health Benefits of Eating Grapes
1. Rich in Antioxidants
- Contains resveratrol and flavonoids
- Helps fight free radicals and ageing
2. Supports Heart Health
- Helps reduce bad cholesterol
- Improves blood circulation
3. Boosts Immunity
- Vitamin C helps fight infections
- Protects body cells
4. Improves Digestion
- Water content supports digestion
- Mild fibre helps bowel movement
5. Quick Energy Source
- Natural sugars provide instant energy
- Good for kids and active adults
Types of Grapes and Their Benefits
Green Grapes
- Lower in calories
- Good for hydration
Red Grapes
- Rich in antioxidants
- Supports heart health
Black Grapes
- Highest antioxidant content
- Good for skin and immunity
How Many Grapes Should You Eat Daily?
- 1 small bowl (100–150 g) per day
- Best eaten fresh and whole
- Avoid overeating due to natural sugar
Best Time to Eat Grapes
✔ Morning
✔ Mid-morning snack
✔ Pre-workout
❌ Avoid eating grapes late at night
❌ Avoid mixing with heavy meals
Are Grapes Good for Diabetes?
- Grapes have moderate to high natural sugar
- Diabetics should eat in small portions
- Prefer eating with nuts or seeds to slow sugar absorption
Grapes vs Raisins Nutrition (Per 100g)
| Nutrient | Grapes | Raisins |
|---|---|---|
| Calories | 69 | 299 |
| Sugar | 15 g | 59 g |
| Fibre | 0.9 g | 3.7 g |
| Antioxidants | High | Moderate |
Final Thoughts
Grapes are a tasty and refreshing fruit packed with antioxidants, hydration, and natural energy. When eaten in moderation, they support heart health, immunity, and digestion.