Health & Fitness

7 Health Benefits of Grapes

The greatness of grapes is real! With the first grape varieties dating as far back as 6000 B.C., this tasty fruit has been a snacking staple for centuries. Although every type of produce has a place in your diet, snacking on green, red or purple varieties can help you get the recommended 1½ to 2 cups of fruit you need each day. Believe it or not, only 10% of Americans eat enough produce according to the Centers for Disease Control and Prevention.

About 99% of the table grapes grown in the United States are grown in California, which is why we chatted with experts at the California Table Grape Commission to learn more about the juicy fruit. Here is everything you need to know about grapes from its health benefits to unique culinary uses.

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Grapes Nutrition Facts

Serving Size: 1 cup (151 g)

  • 104 calories
  • 0 g fat
  • 0 mg cholesterol
  • 3 mg sodium
  • 27 g total carbohydrate
  • 1 g dietary fiber
  • Vitamin C: 5 mg
  • Thiamin: 0.104 mg
  • Riboflavin: 0.106 mg
  • Vitamin B6: 0.13 mg
  • Vitamin A: 99.7 IU
  • Vitamin K: 22 µg

      Health Benefits of Grapes

      “Over 20 years of grape research links grapes to a wide variety of health-promoting activities in the body,” says Courtney Romano, M.B.A., R.D., health advisor to the California Table Grape Commission. “Grapes contain over 1600 natural compounds, including antioxidants and other polyphenols.” She adds that polyphenols help protect the health and function of our cells which is the foundation of good health, and that grape polyphenols in particular promote antioxidant activity and influence cell communications that affect important biological processes in the body. Some specific health benefits of grapes include:

        Which grape color is best for you?

        health benefits of grapes


        Aside from differences in color and taste, you may be wondering if the different colors of grapes have different nutritional benefits. “All colors of grapes contain beneficial compounds that may work synergistically to benefit health, so eating a variety of grapes is ideal,” Romano says.

        “The main difference between the colors of grapes is that red and black grapes contain anthocyanins, which give fruit its red and blue colors. However, green grapes do contain an array of other polyphenols and may have a different mix of other types.” But all three colors of grapes can produce resveratrol she adds.

        Selecting and Storing Grapes:

        Romano advises shoppers to look for grape bunches with green, pliable stems and plump berries. Ever notice a powdery white coating on your grapes? This is called bloom, a beneficial naturally occurring substance that protects the fruit from moisture and decay Romano explains.

        Grapes are best kept refrigerated, and placing them towards the back of the fridge is ideal since that is typically the chilliest spot. Romano says to keep grapes unwashed until ready to eat and then rinse them before serving. “Avoid storing the grapes compressed or squeezed, or near any strong-smelling foods, such as onions.”

        Unique Ways to Use Grapes:

        health benefits of grapes


        Enjoy grapes as a snack by themselves or get creative by using them anywhere a tomato goes Romano says. “They provide a complete refresh to any dish … from appetizers to salads to entrée accents to dessert, grapes work across the meal spectrum.” Try these delicious recipes from GH Nutritionist Approved Emblem Holder California Table Grape Commission:

        Appetizers and Snacks



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