Are Grapes Good for You?
Jazmin Anderson
| 3 min read
During the scorching summer heat, grapes can be a hydrating snack thanks to their high-water content. Grapes have been around since ancient times and are commonly used to produce wine and raisins.
Here is some nutritional information associated with grapes and their health benefits.
Nutritional information of grapes
According to the U. S. Department of Agriculture (USDA), 100 grams (g) or 2/3 cups of seedless green grapes contain about:
- 80 calories
- 80 g water
- 1 g protein
- 19 g carbohydrates
- 0.9 g fiber
- 218 milligrams (mg) potassium
- 3 mg of vitamin C
- 7.1 mg of magnesium
- 22 mg phosphorus
Are grapes good for the immune system?
Grapes contain vitamin C and antioxidants, compounds associated with supporting immune function. However, clinical trials on the effects of grapes on the immune system have been limited and inconsistent.
It’s worth noting that the vitamin C levels present in grapes are also much lower than the amount found in other high vitamin C-content produce, such as citrus fruits or bell peppers.
Research on grapes suggests they may help support the immune system, but their consumption alone doesn’t prevent you from getting sick.
Are grapes good for the heart?
Grapes contain potassium, which, according to the American Heart Association, is a mineral that helps lower blood pressure by helping your body process out sodium. Potassium also helps blood vessel walls, which in turn helps lower blood pressure. But the potassium content of grapes is considered rather low compared to other fruits. If you are looking to increase your potassium intake, better sources include avocados, bananas or kiwis.
Can grapes regulate blood sugar levels?
Grapevines produce resveratrol, a polyphenol with antioxidant properties that protects the plant against various environmental stressors such as ultraviolet (UV) radiation. A 2024 study examining genes associated with inflammation and glucose metabolism suggests this compound could be used as a potential treatment for Type 2 diabetes.
However, the human body absorbs a limited amount of this compound from food sources, according to Oregon State University.
The concentration of resveratrol in grapes differs by variety. Types with thicker skin and darker coloring tend to have higher levels of compound.
Eating too many grapes might cause blood sugar spikes due to the natural sugars present in grapes. But since they have a relatively low glycemic index, they raise blood sugar more gradually than cakes or candy.
Do grapes have anti-aging properties?
Several clinical trials have also examined resveratrol's anti-aging properties. These tests showed the compound may have anti-aging effects. However, review studies point to more research being needed to confirm its effectiveness.
Photo credit: Getty Images
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