Discover the full grapes nutrition facts. Learn about vitamins, minerals, fiber, calories, and the overall nutritional value of grapes for better health.
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Grapes Nutrition Facts (Per 100g)
Grapes are one of the most enjoyed fruits worldwide, and their popularity is not only due to their sweet taste but also because of their impressive nutrition profile. The grapes nutrition value combines hydration, natural sugars, vitamins, and minerals in one small fruit.
Grapes are one of the most enjoyed fruits worldwide, and their popularity is not only due to their sweet taste but also because of their impressive nutrition profile. The grapes nutrition value combines hydration, natural sugars, vitamins, and minerals in one small fruit.
| Nutrient | Amount |
|---|---|
| Calories | 69 kcal |
| Carbohydrates | 18 g |
| Sugars (natural) | 15 g |
| Fiber | 0.9 g |
| Protein | 0.7 g |
| Vitamin C | 10.8 mg (12% DV) |
| Vitamin K | 22 mcg (18% DV) |
| Potassium | 191 mg |
| Resveratrol | Trace amounts |
For more detailed nutrition data, you can check the official USDA FoodData Central.
Vitamins in Grapes
The grapes nutrition profile includes several vitamins that play vital roles in health:
- Vitamin C: Boosts immunity, collagen production, and skin glow.
- Vitamin K: Helps maintain bone strength and keeps normal blood clotting functions in balance.
- Vitamin A: Protects eyesight and cell growth.
- B Vitamins: Help convert food into energy.
Fiber in Grapes
Although grapes are not considered high-fiber fruits, they still provide nearly 1 g of fiber per 100 g. This makes grapes a gentle support for digestion. When combined with their high water content, fiber in grapes helps regulate blood sugar and keeps you feeling satisfied longer.
Calories in Grapes
Calories are one of the most searched aspects of grapes nutrition.
- 100 g of grapes: ~69 calories
- 1 cup (150 g): ~104 calories
- 1 kg: ~690 calories
This means grapes are relatively low in calories, making them a healthy sweet snack compared to candy or desserts.
Nutritional Value of Grapes Explained
The nutritional value of grapes is about more than just calories. Grapes are about 81% water, making them hydrating and refreshing. They also provide:
- Potassium: Supports normal circulation and helps balance blood pressure.
- Magnesium: Contributes to relaxed muscles and a healthy nervous system.
- Iron: Supports red blood cell production.
- Calcium: Contributes to bone strength.
Antioxidants like resveratrol and flavonoids add even more benefits by protecting against oxidative stress and supporting long-term health.
Health Benefits of Grapes Nutrients
Hydration and Energy Boost
Grapes keep you hydrated while delivering natural sugars for a quick energy lift.
Heart Health
Resveratrol in red and purple grapes is linked to improved circulation and reduced cholesterol.
Skin and Anti-Aging
Antioxidants found in grapes shield skin cells and may slow down visible signs of aging.
Digestive Support
Fiber and water in grapes make them a light, digestion-friendly fruit.
FAQ
What vitamins are in grapes?
They contain vitamin C, vitamin K, vitamin A, and B vitamins.
Does grapes have fiber?
Yes, about 0.9 g per 100 g serving.
How many calories are in 100 g of grapes?
Roughly 69 calories.
What minerals are in grapes?
Potassium, magnesium, iron, and calcium.
Do grapes have nutritional value?
Absolutely. The grapes nutrition profile includes vitamins, minerals, antioxidants, and hydration benefits.
Bitebene Tip
For a refreshing twist, freeze red seedless grapes and enjoy them as bite-sized snacks. They are sweeter than candy, yet naturally nutritious and hydrating.
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Conclusion: Why Grapes Nutrition Matters
The grapes nutrition profile proves that this small fruit delivers big health benefits. From vitamins and minerals to fiber and antioxidants, grapes support hydration, heart health, skin vitality, and digestion. With their naturally sweet taste and low-calorie count, grapes are more than just a snack; they are a powerhouse of wellness.
If you’re looking for an easy way to improve your diet, start by adding grapes to your daily routine. Whether eaten fresh, frozen, or blended into smoothies, they offer both flavor and nutrition. Discover the benefits for yourself and enjoy the lasting impact of grapes on your health.
