What Are the Benefits of Eating Grapes?

Medically Reviewed on 10/6/2021
what are the benefits of eating grapes
Grapes are loaded with nutrients and are good for your heart, hair, skin, eyes, gut, etc. Learn about 10 health benefits of grapes

More than just a popular go-to snack, grapes are loaded with nutrients and health benefits. One cup of grapes contains:

  • 104 kcals
  • 122 grams of water
  • 27.3 grams of carbohydrates
  • 2 gram of protein
  • 0 cholesterol

Grapes also contain a wealth of phytonutrients:

  • Minerals (such as calcium, iron, magnesium, potassium, sodium, zinc, and fluoride)
  • Vitamins (such as vitamins C, A, E and K, folate, and B vitamins)
  • Antioxidants (such as resveratrol, lutein, zeaxanthin)

10 health benefits of grapes

  1. Improved heart health: Being rich in fiber and minerals, grapes help manage blood pressure and cholesterol levels. Antioxidants further protect the heart and blood vessels from the damaging effects of free radicals.
  2. Hair and skin health: Grapes contain vitamin E and polyphenolic compounds that help keep your skin healthy and glowing and hydrate your skin from within, making it supple.
  3. Eye health: Studies suggest that grapes may lower the risk of eye diseases such as glaucoma and cataracts. Anti-inflammatory and antioxidant compounds in grapes protect your eyes from inflammation and damage.
  4. Weight management: Grapes are rich in fiber, which can keep you feeling full for longer, thus helping you limit your calorie intake. They are an ideal option for a guilt-free sweet treat. Half a cup of grapes gives you about 52 calories. Just make sure that you do not exceed your total calorie intake by overeating grapes.
  5. Immune health: Grapes contain a variety of nutrients that boost your immunity and help you fight diseases. They are also great for relieving allergies.
  6. Gut health: Grapes help improve digestion and relieve constipation.
  7. Brain and nerve health: Grapes are rich in vitamins and antioxidants that may boost your memory and concentration and keep your brain and nerves functioning properly.
  8. Help regulate blood sugar: Grapes have a glycemic index (GI) of 53, which is considered low. A low GI means that your blood sugar levels will not spike when eating grapes in moderation. Nutrients including fiber help manage blood sugar levels and may prevent type II diabetes.
  9. Promote sleep: Grapes are a great bedtime snack. Their skin is rich in the sleep hormone melatonin, which may provide relief from insomnia, ease jet lag, and boost your overall mood.
  10. May lower cancer risk: Phytonutrients such as resveratrol, vitamin C, lutein, and quercetin in grapes may help lower the risk of various types of cancer such as lung, colon, throat, prostate, and mouth cancers, although research is limited in this area.

Which type of grape is the healthiest?

Darker grapes (such as black, red, and purple grapes) are considered nutritionally superior to lighter ones (white and green grapes). 

Grape color, however, is not the only determinant of nutritional benefits, as much of this depends on the soil they are grown in, their variety, and the way they are harvested and processed.


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Medically Reviewed on 10/6/2021