What are the Nutritional Facts about Green Grapes?
December 21, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Green grapes are juicy, low-fat fruits rich in antioxidants, vitamins, and natural sugars. Learn nutritional facts and health benefits.
Introduction
Green grapes are sweet, refreshing, and widely eaten in India, especially during summer. They are high in water content, provide quick energy, and are rich in antioxidants that support heart health and immunity. Green grapes are lighter in calories compared to many fruits, making them a popular healthy snack.
In this article, you will learn the nutritional facts about green grapes, their health benefits, and the best way to include them in your diet.
Nutritional Facts About Green Grapes (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 67 kcal |
| Carbohydrates | 17 g |
| Natural Sugar | 14–15 g |
| Dietary Fibre | 0.9 g |
| Protein | 0.6 g |
| Fat | 0.2 g |
| Vitamin C | 4 mg |
| Vitamin K | 14 mcg |
| Potassium | 190 mg |
| Calcium | 10 mg |
| Iron | 0.3 mg |
| Antioxidants | Moderate–High |
Values may vary slightly depending on freshness and variety.
Health Benefits of Eating Green Grapes
1. Rich in Antioxidants
- Contains flavonoids and polyphenols
- Helps reduce oxidative stress
2. Supports Heart Health
- Helps improve blood circulation
- Potassium supports healthy blood pressure
3. Improves Hydration
- High water content keeps the body hydrated
- Ideal fruit for hot weather
4. Aids Digestion
- Mild fibre supports digestion
- Helps prevent constipation
5. Quick Energy Booster
- Natural sugars give instant energy
- Good for children and active people
Green Grapes Nutrition for Different People
For Children
- Supports energy and hydration
- Easy to digest
For Adults
- Helps fight tiredness
- Supports heart and skin health
For Elderly
- Easy to chew and digest
- Helps prevent dehydration
How Many Green Grapes Should You Eat Daily?
- 1 small bowl (100–150 g) per day
- Best eaten fresh and whole
- Avoid overeating due to natural sugar content
Best Time to Eat Green Grapes
✔ Morning
✔ Mid-morning snack
✔ Pre-workout
❌ Avoid eating late at night
❌ Avoid mixing with heavy meals
Are Green Grapes Good for Diabetes?
- Contain moderate natural sugar
- Diabetics should eat small portions
- Best eaten with nuts or seeds to slow sugar absorption
Green Grapes vs Black Grapes (Per 100g)
| Nutrient | Green Grapes | Black Grapes |
|---|---|---|
| Calories | 67 kcal | 69 kcal |
| Sugar | Lower | Slightly higher |
| Antioxidants | Moderate | Higher |
| Vitamin K | High | High |
Final Thoughts
Green grapes are a refreshing and nutritious fruit that provide hydration, natural energy, and antioxidants. When eaten in moderation, they support digestion, heart health, and overall wellbeing.
Tip: Always eat green grapes with the skin for maximum antioxidants and wash them well before eating.