How many calories are in grapes?

Grapes are a sweet that dates back to around 6000 B.C. That's right: Grapes have been a crowd-pleaser for everyday snacks, charcuterie boards, jams, jellies, and winemaking since Neolithic times. Grapes are not only a versatile fruit, but they also have antioxidants that make them good for your health. Eating grapes may benefit your heart and skin, and maybe even protect against cancer. Let's look at the wonderful reasons to eat grapes and creative ways to use them.

Nutritional information:

Grapes, red or green

Sources include: USDA

Amount per 100 grams

Calories 69

% Daily Value*

Total Fats 0.2 g 0%

Saturated fat 0.1g 0%

Cholesterol 0mg 0%

Sodium 2mg 0%

Potassium 191mg 5%

Total Carbohydrates 18g 6%

Dietary fiber 0.9g 3%

Sugar 15g

Protein 0.7g 1%

Vitamin C 5% Calcium 1%

Iron 2% Vitamin D 0%

Vitamin B6 5% Cobalamin 0%

Magnesium 1%

The health benefits of eating grapes.

This juicy and delicious fruit is best known for having polyphenols, or beneficial plant compounds. Red, black, and green grapes harbor polyphenols in the skin, pulp, and seeds. Many studies have looked at the benefits of polyphenols for healthy aging, and research links grape consumption to a lower risk of cardiovascular disease.

The antioxidant properties of grapes also combat age-related cognitive decline. Research in people with memory problems found that eating just over two cups of grapes a day preserved activity in brain regions associated with Alzheimer's disease. Additionally, one animal study suggested that eating grapes may reduce oxidative stress in the brain, which is associated with anxiety and decreased memory.

Are there drawbacks to eating grapes?

There are no drawbacks for healthy people to eat grapes regularly. People taking blood thinners may need to avoid grapes, as they are high in vitamin K, which can decrease the effectiveness of the medication.

Fun facts about grapes.

You may know that this sweet fruit serves as a precursor to jam and wine, but did you know these other fun facts?

Grapes are a berry.

When you think of berries, grapes probably don't come to mind. But you can put grapes in the same category as blueberries, strawberries, raspberries, and blackberries. And like other berries, red and black grapes get their pigment from a compound called anthocyanin, which has been linked to heart health, cancer, and protection against diabetes.

The skin contains antioxidants.

Grapes contain phytonutrients, which are found primarily in the skin of the fruit. The best-known phytonutrient, resveratrol (think red wine) is most concentrated in the skin.

Genetics determine the color of the grape.

In 2006, a plant geneticist determined that grapes have different colors due to their genetic makeup. Red, black, and green grapes are identical in terms of nutritional information but have slightly different antioxidants. While dark grapes have anthocyanin, green grapes have flavones. These differences are minuscule, as all grapes are beneficial.

All grapes have a variety of antioxidants that fight inflammation. But red and black grapes also contain anthocyanin and resveratrol, plant compounds that have been linked to heart and cognitive health. So the darker grapes have a slight advantage in the nutrition department, but you can't go wrong with any grape, so go with the one you like best.

What about grape juice?

Although grape juice is rumored to be high in sugar, 100% grape juice is made only from concord grapes, has no added sugar, and has been extensively studied for its potential health benefits. 100 percent grape juice contains the beneficial polyphenols found in grapes, and research has found a clear relationship between drinking grape juice and reducing the risk of cardiovascular disease. Also, 1/2 cup of 100% grape juice counts as one serving of fruit. Be sure to look for "100%" on the label to ensure the juice is made only from grapes and has no additives.