Read about the nutrition facts, health benefits, nutritional value and calories found in Grapes

Grapes Nutrition

If you’ve been strolling across the juice section in a supermarket, which one would you place your hands on first? Surely, a mango, orange or the mixed fruit! While all these juice concentrates contain a decent amount of nutrients, the grape juice is amongst the most heart-friendly beverages that you can purchase. Nicknamed the “Queen of Fruits”, grapes are storehouses of numerous phyto-nutrients that are essential for the well-being every individual. Native to Europe and the Mediterranean regions, these fruits are small rounded berries that grow in clusters in a perennial and deciduous woody vine, Vitis vinifera. Available in many colours such as blue, red, crimson, pink, purple, black, golden and green, most grapes contain seeds, while some are seedless. The vibrant purplish colour in the fruits come from the presence of flavonoids; deeper the colour, higher the flavonoid content. Interested in knowing more about the health and nutritional benefits of grapes? Then continue reading further.



Native to Western Asia and Central Europe, grapes have been in existence since prehistoric times with research indicating their cultivation as early as 5000 BC. Grapes were found in the Egyptian burial tombs and in the tombs of the pre-Christ era. It is also said that the fruits played a significant role in several biblical stories and were popularly known as ‘fruit of the vine’. The origin of grapes can be dated back to around 1000 BC when the ancient Greeks, Romans and Phoenicians cultivated the purple variety for both consumption and wine-making. With the ever changing Mediterranean climate, the growth of grapes flourished and quickly spread across several regions. The Spanish and Portuguese took these little fruits to America in the early 17th century. Owing to a favourable climate, the grapes spread from Mexico to the valley of California. During the same time, the Dutch took the grapes to the Cape of Good Hope, where they became a native species. With time, its cultivation spread to places like Australia and South America. Today, the largest commercial cultivators of grapes include Italy, France, Spain, the United States, Mexico and Chile.


Health Benefits of Angoor (Grapes)


  • Grapes contain phenolic compounds that are essential in inhibiting tyrosine kinases and endothelin-1. These enzymes force blood vessels to shrink, thereby leading to the development of heart diseases. Grapes also stimulate the heart by softening the cardiac muscles and regulating its ability to pump blood. Furthermore, grapes are known to increase nitric oxide levels in the blood and thus preventing the formation of blood clots.

  • An antioxidant called ‘pterostilbene’ found in grapes has been proven to prevent the oxidation of LDL cholesterol. In addition, grapes also contain saponins, which bind with the above antioxidant and effectively help in avoiding the absorption of cholesterol.

  • Due to a high concentration of organic acid, sugar and cellulose, grapes are regarded as a laxative food, effective for treating constipation. By strengthening the stomach and intestinal walls, these fruits promote regular and healthy digestion.

  • Resveratrol contained in grapes is useful in reducing the ayloidal-beta peptides in patients with Alzheimer’s disease. Besides, they are a known remedy for stimulating brain health and preventing the onset of neurodegenerative diseases. Resveratol and anthocyanin in grapes have anti-inflammatory effects and can decrease the risk of contracting colorectal, lung and breast cancer respectively.

  • The iron content in grape juice replenishes the body and hence keeps fatigue at bay. The antioxidants are necessary for boosting the immune system, providing instant energy, battling the damage of free radicals and thus preventing cataract. Research has also given evidence to the fact that grapes reduce the risk of macular degeneration by almost 35%.

  • Due to their cleansing properties, grapes are important for the proper functioning of kidneys. They purify the bladder, thereby improving urination and eliminating waste materials from the body.

  • Studies have shown grapes activate certain enzymes, which restrict calorie intake and slow down the ageing process. This leads to an increase in DNA stability and an extended life span by almost 70%.

  • Grapes are known for their eminent therapeutic value making it a tested cure for asthma. Also, since the assimilatory power of grapes is high, it helps in stimulating the moisture present in lungs.

  • Another significant remedy of grapes is in curing migraine. For best results, consume it early in the morning without dilution.

  • When taken in the dried form, known as raisins, grapes are extremely nutritious and help in overcoming several disorders such as acidosis, anemia, fever, sexual weakness, eye care and weight gain.


Nutritiona Value & Calories In Grapes

Amount: 1 cup

Total Weight: 151 g


Basic Components

1 g
122 g
0.7 g
6 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
27 g
Dietary Fiber
1.4 g
24 g

Fats & Fatty Acids

Total Fat
385 mg
Saturated Fat
127 mg
Monounsaturated Fat
16 mg
Polyunsaturated Fat
113 mg
Omega-3 Fatty Acids
26 mg
Omega-6 Fatty Acids
88 mg
Vitamin A
125 IU
Vitamin C
11 mg
Vitamin E
287 mcg
Vitamin K
22 mcg
122 mcg
96 mcg
386 mcg
Vitamin B6
148 mcg
4.5 mcg
Pantothenic Acid
56 mcg
8.5 mg
0.2 mg
18 mg
491 mcg
9.1 mg
23 mg
288 mg
3 mg
83 mcg
126 mcg
596 mcg
0.15 mcg
12 mcg

How many calories in grapes (per 100 gm)

Grapes have about 69 calories per 100 gm of weight.

How to Buy Grapes


  • It is important to select grapes that are plump and free from any kind of wrinkles. The skin must be intact and should have no signs of cuts, cracks or leaking juice. In short, pick up a cluster of grapes that are firmly attached to a healthy looking stem.

  • You can determine the sweetness and ripeness of grapes just by their colour. A yellowish hue on green grapes is probably the best choice. As for red grapes, they must be pinkish while the purple and blue-black varieties must be deep and rich colored.

  • Fully ripened berries contain the maximum amount of antioxidants and are thus recommended.


Grapes Storage Tips


  • Grapes have a tendency of spoiling quickly, even at room temperature. Thus, in order to keep them fresh for longer periods, store them in a refrigerator after wrapping them in a paper towel in a plastic bag.

  • Even though freezing removes some of the nutrients from grapes, they make a tempting and nutritious snack for young children. To freeze, wash and pat the fruits dry, arrange them on a cookie sheet and place in the freezer. After they are completely frozen, transfer into a plastic bag and store in the freezer until required.

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