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Grapes nutrition facts

Grapes, “Queen of the fruits” are storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins and minerals. So, include them regularly in your diet, be it in the form of fresh fruits, juice or in fruit salads!

Botanically, they are small round berries; grow in clusters on a perennial and deciduous woody vines of the genus Vitis. Grapes are native to Europe and Mediterranean regions but now widely cultivated all over the planet. There are many cultivars of grapes grown for different reasons like wine production or eating as a table grape, fresh or dried (raisin, currant, sultana).

White/green variety	Red/purple variety	Blue-black variety

In structure, each individual fruit features a semi-translucent flesh encased by a smooth skin. Some contain edible seeds, while others are seedless. The color of the fruit is due to the presence of poly-phenolic pigments in them; "red or purple" is due to anthocyanins while "white color" is because of catechin.  Interestingly, these antioxidant compounds are densely concentrated in the skin and seeds!

There are three main species of grapes, European (Vitis vinifera), North American (Vitis labrusca and Vitis rotundifolia) and French hybrids.

Health benefits of grapes

• Grape's phytochemical compound resveratrol, a polyphenol anti-oxidant, has been found to be protective against cancers of colon and prostate, coronary heart disease (CHD), degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.

• Resveratrol reduces stroke risk by altering the molecular mechanisms in the blood vessels. It does so firstly by reducing susceptibility of blood vessels damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).

• Anthocyanins, another class of polyphenolic anti-oxidants, found abundantly in red grapes shown to have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer activities.

• Catechins, a type of flavonoids anti-oxidants found in white/green varieties also shown to have these health promoting effects.

• Grapes are rich source of micro-nutrient minerals like copper, iron and manganese. Copper and manganese are an essential co-factor of antioxidant enzyme superoxide dismutase. Iron is specially concentrated more in raisins.

• They are also good source of vitamin-C, vitamin A, carotenes, and important electrolyte potassium.

Selection and storage

Fresh grapes are available all around the seasons.  In the store, choose those that feature plump in consistency, free from wrinkles with intact skin, without any cuts or cracks or leaking juice, and firmly attached to a healthy looking green stem. Lift the whole healthy looking bunch in the air and gently shake it; loose berries, if any will fall off easily. 

Buy exactly ripened berries; green grapes should have a slight yellowish hue, red types should be mostly pinkish-red, while purple and blue-black types should be deep and rich in color.

Since the fruit tend to spoil early and ferment at room temperature, they should always be stored in the refrigerator. Loosely wrap washed grapes in a paper towel and place them in a zip pouch bag. This way, they will keep fresh in the refrigerator for several days.

Preparation and serving method

Before eating, wash the whole bunch to remove any pesticide residues and dust by rinsing in cold water for several minutes. Place the whole bunch in cold water and gently swish them around several times. Gently pat dry with soft cloth. 

If you are not going to consume the whole bunch at one time, use scissors to separate small clusters of grapes from the stem instead of removing individual berries. This way, you can keep the remaining grapes fresher by preventing the stem from drying out. 

Although, seeds are rich in nutrients, seedless grapes make recipes much more pleasant to eat.

• Enjoy them as they are without any additions.


• As fruit salad with peach, pear, apricot and pineapple.


• Dry grapes (raisin, currant, and sultana) are being used in variety of recipes.


• The fruit can also being used by food industry in the preparation of jams, jellies, juice and wine.

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