Purple, Green, or Red Grapes: Which Are the Healthiest for You?

  • Medical Reviewer: Mahammad Juber, MD
Medically Reviewed on 12/1/2022

Which grapes are healthier?

Grapes have been a snacking staple for centuries and come in different colors. Green, purple, and red grapes contain similar amounts of vitamins, fiber content, and minerals, but red grapes may provide even more health benefits.
Grapes have been a snacking staple for centuries and come in different colors. Green, purple, and red grapes contain similar amounts of vitamins, fiber content, and minerals, but red grapes may provide even more health benefits.

Grapes have been a snacking staple for centuries and come in different colors. Getting the proper intake of fruits and vegetables (like grapes) daily may decrease the risk of certain diseases. Reach your recommended daily intake of fruit by consuming two cups of either red, green, or purple grapes daily. 

In addition to being a convenient snack you can take on the go, grapes are rich in vitamins, nutrients, and antioxidants and are an excellent source of fiber. Read to discover what grapes you should put in your shopping cart next time you visit the grocery store.

Aside from the differences in taste and color, you may wonder how the nutritional profiles of green, red, and purple grapes differ. Green, red, and purple grapes are all low in saturated fats, sodium, calories, and cholesterol. All three varieties can produce the antioxidant known as resveratrol and have similar nutritional value. 

Still, while researchers suggest that green, purple, and red grapes contain similar amounts of vitamins, fiber content, and minerals, red grapes may provide even more health benefits.

Red and purple grapes:

The polyphenol resveratrol found in the skin of darker grapes may prevent the development of certain diseases. It may also help protect your cells against free radical damage and decrease inflammation in your body. Anthocyanin is another antioxidant found in grapes that gives some grapes a deep purple or red pigment. 

While eating a variety of fruit is ideal, opting for red and purple grapes may increase the number of flavonoids and phytonutrients that you’re consuming. The larger amounts of disease-fighting antioxidants like quercetin and catechin in red grapes contain anti-inflammatory properties, vitamin C, vitamin B, potassium, and fiber. 

In terms of taste, red and purple grapes are often sweeter than green grapes. 

Green grapes: 

Along with the array of polyphenols green grapes have, they also contain vitamins C and K. Vitamin K may prevent blood clotting, while vitamin C can help repair body tissue. Flavonoids in green, red, and purple grapes may have cancer-fighting properties and help lower cholesterol and blood pressure

Health benefits of eating grapes

Don’t let the sweet taste of grapes fool you: They are nutrient-dense and chock-full of health benefits that protect the body’s cells. In addition to making a delicious and quick snack option, grapes contain several essential nutrients and antioxidants that play crucial roles in our immune systems. 

Here are some of the other potential health benefits of grapes: 

Great source of vitamins 

Vitamins and compounds like resveratrol found in green, red, and purple grapes may help support strong bones, healthy tissues, skin, and heart health. Grapes are a good source of vitamin C, which may aid in restoring tissues, iron absorption, boost healing and immune functions. Eating one cup of grapes can provide you with over 20% of your daily recommended intake. 

Contain high amounts of dietary fiber 

Achieve your fiber goal by incorporating more grapes into your everyday meals. Grapes contain approximately 1.4 grams of dietary fiber and, when consumed in adequate amounts, may boost bowel function and digestion and help you maintain a healthy weight. Between 21 and 38 grams of fiber is recommended for adults per day. You can reach 5% of your recommended daily intake by eating a cup of grapes. 

Boost cardiovascular health 

Eating grapes can boost cardiovascular health in several ways. They may help lower blood pressure, cholesterol, inflammation, and oxidative stress. Maintaining healthy blood pressure and cholesterol levels can protect your vascular system.  

May promote smooth skin and anti-aging 

The phytonutrients found in colorful fruits like grapes may improve skin elasticity, promote glowing skin and keep it looking healthy. Consuming grapes may prevent signs of aging by protecting skin cells from the harmful effects of UV radiation. Antioxidants found in grapes can improve the appearance of dark spots and fine lines.

Packed with powerful antioxidants 

Resveratrol is a phytonutrient in grapes and is well-known for its antioxidant properties. Resveratrol may improve immune functions, prevent certain cancers, and delay or reduce the risk of cardiovascular disease. The production of the antioxidant anthocyanin can protect your body against inflammation. A mutation in green grapes prevents the production of anthocyanin, though, which decreases the levels of antioxidants in green grapes, which is why red and purple grapes are often considered healthier. 

May help you maintain a healthy weight 

Low in fat and calories, grapes can help with weight management or loss. Compounds with antioxidant properties like resveratrol may boost your metabolism. Consider adding this nutrient-dense and healthy snack to your diet, and feel free to switch between red, green, and purple grapes, as they all contain a similar number of calories. 

Increase brain function 

Protect your brain and improve memory and cognition by adding grapes to your diet. Eating grapes may increase your attention span and even help your mood. Antioxidants in grapes may play a role in reducing oxidative stress, which is often linked to an increased risk of cognitive decline. Grapes may also play a role in boosting your vascular health.

Aid in diabetes management 

Grapes may seem like an unlikely choice for decreasing the risk of diabetes because they are high in sugar, and being mindful of the number of grapes you consume if you are diabetic is essential. On the plus side, the immune-boosting antioxidant resveratrol is connected to blood sugar regulation. Additionally, grapes are low on the glycemic index, which measures how quickly a food raises an individual’s blood sugar levels.  

May lower your cancer risk 

Many properties of grapes can protect against certain kinds of cancer, including lung, colon, and breast cancer. A grape’s skin is full of antioxidants. 

While more research is needed to understand their potential long-term health benefits, grapes can still serve as a healthy addition to your diet. A balanced diet that includes a wide variety of fruits and vegetables, including grapes, is the best way to protect your health.


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Medically Reviewed on 12/1/2022

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Ann N Y Acad Sci: "Resveratrol, in its natural combination in whole grape, for health promotion and disease management."

Cleveland Clinic: "10 Health Benefits of Grapes."

Evid Based Complement Alternat Med: "Potency of Selected Berries, Grapes, and Citrus Fruit as Neuroprotective Agents."

Harvard School of Public Health: "Vitamin K."

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Nutrients: "Resveratrol and Its Human Metabolites—Effects on Metabolic Health and Obesity."

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Pharmacogn Rev: "Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid."