Nutrition facts & Health benefits of Grapes

In this post & video I am going to speak about the nutrition facts of grapes and also touch upon some of their health benefits.

Grapes are consumed in many parts of the world and they are some of the largest produced fruits. In the year of 2020 China was the largest producer in the world followed by Italy & Spain.

Contents

Nutritional profile | Water | Carbohydrates | Fat & Protein | Energy | Health benefits | Conclusion |

Nutritional profile of grapes

	Percentage	Per 1 Cup (150 g.)
Water	80.5%	121
Carbohydrates	18.1%	27.2
Dietary fibre	0.9%	1.35
Sugars	15.5%	23.2
Fat	0.16%	0.24
Protein	0.72%	1.08
Energy		104 Cal/ 435 kJ

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Water

Water constitutes the majority portion of grapes at 80.5% of their total weight. Many fresh fruits and vegetables also contain very high amount of water. Grapes when compared to other fruits such as oranges, watermelons, pears, pineapples contain less amount of water and eventually more energy.

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Carbohydrates

The only other nutrient that is present in considerable amount in grapes is carbohydrate. It constitutes about 18% of the total weight of grapes.

Dietary fibre is just below 1% in grapes. We can say that grapes are poor sources of dietary fibre.

The major portion of carbohydrate content is sugars. Sugars constitute 15.5% of the total weight of grapes.

A cup of grapes weighing 150 g. provides about 23 g. of sugars.

Fat & Protein

Grapes are very poor sources of both fat & protein. A mere 0.16% of the total weight of these fruits is fat and protein makes up just 0.72% of grapes.

A cup of grapes provides as little as 0.24 g. of fat and 1.1 g. of protein.

Energy

Grapes are not high calorie foods. A cup provides 104 Cal or 435 kJ of energy.

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Health benefits

Grapes are a good source of vitamin K.

This vitamin is found very rarely in fruits and a cup of grapes provides about 18% daily value of this vitamin.

Vitamin K is required for the production of proteins involved in blood clotting and bone metabolism. Deficiency of this vitamin can cause excess blood loss when the skin is cut or bruised due to an injury as the blood clotting takes more time.

Grapes are moderately good sources of B-vitamins such as thiamine, riboflavin & pyridoxine. They are modest sources of vitamin C at just about 5% daily value.

When it comes to minerals grapes are a good source of copper. A cup of these fruits provides about 21% of the daily requirement of this essential mineral.

Copper works with iron in helping our body form red blood cells. It also aids in iron absorption. 

Grapes also provide other essential minerals such as potassium, manganese & iron but in very small quantities.

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Conclusion

• Grapes are fruits with high amount of water and provide low amount of energy.
• The only nutrient that provides considerable amount of energy from these fruits is carbohydrate in the form of sugars.
• Grapes have their own drawbacks. They are very poor sources of fat & protein. They are not good sources of essential fatty acids, essential amino acids and vitamins such as A, D and E. 
• These fruits are also not good sources of essential minerals such as calcium, phosphorus, zinc, and magnesium.
• On the other hand, grapes also contain good amounts of various nutrients such as copper, vitamin K, thiamine, riboflavin, pyridoxine, vitamin C, potassium & manganese.
• Grapes can be an excellent addition to your diet and can be consumed as a mid-meal snack. 
• One of their advantages is they are ready to eat and don’t need any cooking/preparation. You can just wash them and eat. This puts them in the convenience foods category like most other fruits. This can be especially beneficial in the present fast paced world with busier and busier lives.