Grapes
Convenient, polyphenol-rich fruit — red and black varieties carry the most resveratrol.
Nutrition per 100 g
Standardised to 100 g of grapes for fair comparison. Typical serving: 1 cup (151 g) — 104 kcal per 151 g serving.
| Nutrient | Per 100 g | Per serving (151 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 69 kcal | 104 kcal | 100 kcal |
| Protein | 0.7 g | 1.1 g | 1.1 g |
| Carbohydrate | 18.1 g | 27.3 g | 26.3 g |
| Fat | 0.1 g | 0.2 g | 0.2 g |
| Fibre | 0.9 g | 1.4 g | 1.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of grapes, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (151 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 4.5 µg | <1% |
| Vitamin C | 6.5 mg | 9.8 mg | 7% |
| Riboflavin | 1.5 mg | 2.3 mg | 115% |
| Folate | 2 µg | 3 µg | <1% |
| Minerals | |||
| Calcium | 37 mg | 55.9 mg | 3% |
| Iron | 0.26 mg | 0.39 mg | 1% |
| Magnesium | 14 mg | 21.1 mg | 3% |
| Phosphorus | 24 mg | 36.2 mg | 2% |
| Potassium | 203 mg | 307 mg | 4% |
| Sodium | 1 mg | 1.5 mg | <1% |
| Zinc | 0.11 mg | 0.17 mg | 1% |
| Copper | 0.12 mg | 0.18 mg | 13% |
| Manganese | 2 mg | 3 mg | 87% |
Source: USDA FoodData Central — Grapes, muscadine, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat grapes?
- Zero preparation and travel well in a lunchbox.
- Skins carry resveratrol and other polyphenols.
- Frozen grapes work as a slow, low-calorie sweet snack.
How to include it
- Freeze a bunch for hot afternoons.
- Roast with chicken and rosemary until they burst.
- Serve with cheese instead of crackers.
Things to consider
- Easy to eat a lot of; they are calorie-dense for a fruit and low in fibre.
- A choking hazard for young children unless halved lengthways.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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