Important Grapes nutrition facts you need to know

Grapes nutrition facts shows that grapes are rich in phytonutrients. Grapes calories 100g have calories less than apple. Let’s look at some facts why you need to add grapes in your diet.

Grapes are one of the important commercial crops in the world. People consume grapes in the form of fresh fruit, juice, dried fruit, wine and several other combinations. Grapes are among some of nature’s highest and most concentrated sources of natural antioxidants.

The skin of the grape is rich in proteins, polyphenols and vitamin C whereas the pulp of the grapes is rich in carbs.

Grapes are rich in phytonutrients and has several proven health benefits. There are various of varieties of grapes around the world. However, the phytonutrients profiles including phenolic compounds, antioxidant activities vary among the cultivars. This article will list the grapes nutrition as following.

  1. Green grapes nutrition
  2. Red grapes nutrition
  3. Black grapes nutrition
Image by Shutterbug75 from Pixabay.com

Grapes calories 100g

Following is the calories content in the different varieties of grapes commercially available in India per 100 gm weight

  1. Green grapes calories 100g – 56.13 kcal
  2. Black grapes calories 100g – 58.28 kcal
  3. Red grapes calories 100g – 60.66 kcal

Green grapes nutrition

Serving size - 100 gm of green grapes

Image by Steve Buissinne from Pixabay.com

Green grapes macros

Green grapes calories – 56.13 kCal, which is 2.81 % of the daily value for RDA of 2000 kCal,

Protein in green grapes – 0.77 gm, that is 1.03 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein form 5.49 % of the calories of green grapes.

Carbs in green grapes – 12.19 gm, around 4.43 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 86.87 % of the calories of green grapes.

Fats in green grapes – 0.29 gm, approximately 0.43 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 4.65 % of the calories of green grapes.

Fiber in green grapes – 1.25 gm, nearly 3.29 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.44 gm, roughly 4.40 % of the daily value for RDA of 10 gm,

Total Free Sugar – 9.59 gm, which is 15.98 % of the daily value for RDA of 60 gm,

Vitamins in green grapes

Vitamin A – 2.56 mcg, roughly 0.28 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.03 mg, almost 2.50 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.13 mg, that is 0.81 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.09 mg, around 6.92 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.08 mcg, almost 3.60 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 8.35 mcg, approximately 2.09 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 17.10 mg, roughly 42.75 % of the daily value for RDA of 40 mg,

Vitamin D – 3.59 mcg, almost 71.80 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.07 mg, which is 4.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 7.26 mcg, that is 6.05 % of the daily value for RDA of 120 mcg,

Minerals in green grapes

Calcium – 11.16 mg, around 1.12 % of the daily value for RDA of 1000 mg,

Phosphorus – 19.50 mg, approximately 2.79 % of the daily value for RDA of 700 mg,

Iron – 0.24 mg, nearly 3.00 % of the daily value for RDA of 8 mg,

Magnesium – 6.87 mg, roughly 1.72 % of the daily value for RDA of 400 mg,

Copper – 70.00 mcg, almost 7.78 % of the daily value for RDA of 900 mcg,

Manganese – 0.07 mg, which is 3.04 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.05 mg, around 0.45 % of the daily value for RDA of 11 mg,

Chromium – 3.00 mcg, approximately 8.57 % of the daily value for RDA of 35 mcg,

Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 166.00 mg, around 3.53 % of the daily value for RDA of 4700 mg,

Sodium – 1.89 mg, approximately 0.13 % of the daily value for RDA of 1500 mg,

Omega 3 – 36.68 mg, nearly 6.11 % of the daily value for RDA of 600 mg,

Omega 6 – 82.21 mg, roughly 13.70 % of the daily value for RDA of 600 mg

Red grapes nutrition

Serving size - 100 gm of red grapes

Image by Kim Há Quách from Pixabay.com

Red grapes macros

Red grapes calories – 58.28 kCal, which is 2.91 % of the daily value for RDA of 2000 kCal,

Protein in red grapes – 0.95 gm, that is 1.27 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein form 6.52 % of the calories of red grapes.

Carbs in red grapes – 12.55 gm, around 4.56 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 86.14 % of the calories of red grapes.

Fats in red grapes – 0.29 gm, approximately 0.43 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 4.48 % of the calories of red grapes.

Fiber in red grapes – 1.28 gm, nearly 3.37 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.43 gm, roughly 4.30 % of the daily value for RDA of 10 gm,

Total Free Sugar – 10.47 gm, which is 17.45 % of the daily value for RDA of 60 gm,

Vitamins in red grapes

Vitamin A – 1.66 mcg, roughly 0.18 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.04 mg, almost 3.33 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.03 mg, which is 2.31 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.10 mg, that is 0.63 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.10 mg, around 7.69 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.09 mcg, almost 3.63 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 7.49 mcg, approximately 1.87 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 20.59 mg, roughly 51.48 % of the daily value for RDA of 40 mg,

Vitamin D – 6.87 mcg, almost 137.40 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.07 mg, which is 4.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 5.20 mcg, that is 4.33 % of the daily value for RDA of 120 mcg,

Minerals in red grapes

Calcium – 11.27 mg, around 1.13 % of the daily value for RDA of 1000 mg,

Phosphorus – 27.91 mg, approximately 3.99 % of the daily value for RDA of 700 mg,

Iron – 0.33 mg, nearly 4.13 % of the daily value for RDA of 8 mg,

Magnesium – 7.06 mg, roughly 1.77 % of the daily value for RDA of 400 mg,

Copper – 50.00 mcg, almost 5.56 % of the daily value for RDA of 900 mcg,

Manganese – 0.11 mg, which is 4.78 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.07 mg, around 0.64 % of the daily value for RDA of 11 mg,

Chromium – 3.00 mcg, approximately 8.57 % of the daily value for RDA of 35 mcg,

Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 188.00 mg, around 4.00 % of the daily value for RDA of 4700 mg,

Sodium – 1.59 mg, approximately 0.11 % of the daily value for RDA of 1500 mg,

Omega 3 – 39.64 mg, nearly 6.61 % of the daily value for RDA of 600 mg,

Omega 6 – 83.32 mg, roughly 13.89 % of the daily value for RDA of 600 mg

Black grapes nutrition

Serving size - 100 gm of red grapes

Image by Goran Horvat from Pixabay .com

Black grapes macros

Black grapes calories – 60.66 kCal, which is 3.03 % of the daily value for RDA of 2000 kCal,

Protein in grapes, black – 0.76 gm, that is 1.01 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein form 5.01 % of the calories of grapes, black.

Carbs in grapes, black – 13.23 gm, around 4.81 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 87.24 % of the calories of grapes, black.

Fats in grapes, black – 0.32 gm, approximately 0.48 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 4.75 % of the calories of grapes, black.

Fiber in grapes, black – 1.35 gm, nearly 3.55 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.52 gm, roughly 5.20 % of the daily value for RDA of 10 gm,

Total Free Sugar – 10.02 gm, which is 16.70 % of the daily value for RDA of 60 gm,

Vitamins in grapes, black

Vitamin A – 2.45 mcg, roughly 0.27 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.03 mg, almost 2.50 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.03 mg, which is 2.31 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.14 mg, that is 0.88 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.11 mg, around 8.46 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.14 mcg, almost 3.80 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 8.69 mcg, approximately 2.17 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 18.30 mg, roughly 45.75 % of the daily value for RDA of 40 mg,

Vitamin D – 6.19 mcg, almost 123.80 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.05 mg, which is 3.33 % of the daily value for RDA of 1.5 mg,

Vitamin K – 3.65 mcg, that is 3.04 % of the daily value for RDA of 120 mcg,

Minerals in grapes, black

Calcium – 10.57 mg, around 1.06 % of the daily value for RDA of 1000 mg,

Phosphorus – 21.04 mg, approximately 3.01 % of the daily value for RDA of 700 mg,

Iron – 0.22 mg, nearly 2.75 % of the daily value for RDA of 8 mg,

Magnesium – 7.47 mg, roughly 1.87 % of the daily value for RDA of 400 mg,

Copper – 60.00 mcg, almost 6.67 % of the daily value for RDA of 900 mcg,

Manganese – 0.08 mg, which is 3.48 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.05 mg, around 0.45 % of the daily value for RDA of 11 mg,

Chromium – 8.00 mcg, approximately 22.86 % of the daily value for RDA of 35 mcg,

Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 171.00 mg, around 3.64 % of the daily value for RDA of 4700 mg,

Sodium – 1.93 mg, approximately 0.13 % of the daily value for RDA of 1500 mg,

Omega 3 – 44.44 mg, nearly 7.41 % of the daily value for RDA of 600 mg,

Omega 6 – 94.88 mg, roughly 15.81 % of the daily value for RDA of 600 mg

Health Benefits of grapes

The health benefits of grapes include preventing coronary artery disease, lowering cholesterol levels, and lowering the risk of developing cancer. The health benefits of grapes also include preventing digestive disorders, protecting skin from aging.

Grapes have three main components that contribute to their high nutritional value: Phenolic compounds, flavonoids, and phytonutrients. Phytonutrients are antioxidants and are thought to prevent cancer and help slow down aging. Flavonoids are considered to be good dietary antioxidants. 

Phenolic compounds

Phenolic compounds act as a secondary metabolite and promote wellness.

Total phenolics in the grape varieties vary in the range of 95.3 mg to 686.5 mg per 100 gram weight. Red grapes have the highest phenolic compounds. Green color grapes have been found to have less than half the phenolics than the red grapes [PMID: 25133401].

Dark colored grapes have higher polyphenols than pale colored grapes.

Flavonoids

Total flavonoids content in the grapes 94.7 to 1055 mg/100 g [PMID: 25133401] with red grapes having top the list.

Red and black grapes have highest concentration of flavonoids whereas the green grapes are on lower side.

Antioxidant activities

The antioxidants in grapes are also higher than those in strawberries, cranberries, blackberries, and apples.

Black grapes have found to have highest antioxidant activities followed by brown coloured grapes. Green and red grapes have comparatively lower antioxidant activities than above [PMID: 26089617]

Antiproliferative activities

This means inhibition of grown of cancer cells. In general all the varieties of grapes have demonstrated antiproliferative activities.  Black grapes rank higher followed by red and green grapes.

Prevent growth of cancer cells

One study indicates that grapes may lower the risk cancer. The polyphenols, phytochemicals, and other ingredients in grapes appear to be effective in inhibiting tumor growth. The grape seed extract has been found to be beneficial in preventing cancer formation in human breast [PMID: 15570052], skin [PMID: 28983752], stomach [PMID: 17923279], prostate [PMID: 12419835], and other cancer cells. Resveratrol is a common component of grapes and one of its key antioxidants. Resveratrol appears to have anti-cancer activity [PMID: 20386657].

Reduced LDL

Animal studies of intake of purple grape juice which is rich in polyphenolics reduces platelet aggregation and reduced total cholesterol levels [PMID: 16780846].

Further, grape seeds extracts are effective in reducing oxidation of LDL cholesterol. A scientific study in which around 60 patients with moderate cholesterol levels have been supplemented with grape seeds extract for 12 weeks. People who took higher levels of grape seeds extracts have observed remarkable reduction in modified LDL levels [PMID: 17616006].Quercetin is a naturally occurring antioxidant found in grapes. It seems to be beneficial for reducing LDL cholesterol levels and preventing hardening of the arteries [PMID: 25133401].

Heart Protection

One of the main health benefits of grapes is the prevention of atherosclerosis [PMID: 20386657]. Atherosclerosis is the build up of plaques in arteries that decreases their oxygen carrying capacity. These plaques are caused primarily by high fat diets, increased stress, high blood pressure, and lack of exercise. Scientists have also suggested that this build up of plaques is related to genetics. 

If you have a family history of coronary heart disease or high blood pressure, the risk of developing atherosclerosis in the next generations is high. Grape seed extracts and grape juice contain antioxidants that prevent this disease from progressing.

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Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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