Grapes Nutrition Facts
one of widely popular, grapes are regarded in many cultures as “the queen of fruits," since centuries. These tiny berries are the storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins, and minerals. No wonder why so many of us often include them in our diet, be it in the form of fresh table fruits, dry fruits, juice, or simply in salads!
Botanically, they are small round berries that grow in clusters on a perennial and deciduous woody vine in the genus, Vitis. Grapes are native to Europe and Mediterranean regions but now widely cultivated all around the world.
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| White/green variety | Red/purple variety | Blue/black variety |
In structure, each grape berry features semi-translucent flesh encased inside a smooth, thin skin. Some varieties contain edible seeds, while others are seedless. The color of the berry is because of the presence of poly-phenolic pigments in them. Red or purple berries are rich in anthocyanins while white-green berries contain more of tannins, especially, catechin. Interestingly, these antioxidant compounds are densely concentrated in the skin and seeds!
The three main species of grapes grown around the world are; European (Vitis vinifera), North American (Vitis labrusca, and Vitis rotundifolia), and French hybrids.
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Some of popular green cultivars are Thompson seedless, sugarone, and calmeria.
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Red varieties include emperor, red globe, cardinal, and flame seedless.
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Concord and zinfandel are some of flavorful blue-black cultivars.
Commercially, many cultivars of grapes are grown for different purposes either to be eaten as table fruit, fresh or dried (raisin, currant, sultana) or in wine production.
Health benefits of grapes
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Grapes are rich in polyphenolic phytochemical compound resveratrol. Resveratrol is one of the powerful anti-oxidant which has been found to play a protective role against cancers of colon and prostate, coronary heart disease (CHD), degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.
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Resveratrol reduces stroke risk by altering the molecular mechanisms inside the blood vessels. It does so, firstly by reducing susceptibility of blood vessel damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would otherwise elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).
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Anthocyanins are another class of polyphenolic anti-oxidants present abundantly in the red grapes. These phyto-chemicals have been found to have an anti-allergic, anti-inflammatory, anti-microbial, as well as anti-cancer activity.
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Catechins, a type of flavonoid tannin group of anti-oxidants, found in the white/green varieties have also shown to possess these health-protective functions.
- In addition, the berries are very low in calories. 100 g fresh grapes just provide 69 calories but zero cholesterol levels.
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Grapes are rich source of micronutrient minerals like copper, iron and manganese. Copper and manganese are an essential co-factor of antioxidant enzyme, superoxide dismutase. Iron is especially concentrated inraisins. In addition, 100 g of fresh grapes contain about 191 mg of health benefiting electrolyte,potassium.
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They are an also good source of vitamin-C, vitamin A, vitamin K, carotenes, B-complex vitamins such as pyridoxine, riboflavin, and thiamin.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 69 Kcal | 3.5% |
| Carbohydrates | 18 g | 14% |
| Protein | 0.72 g | 1% |
| Total Fat | 0.16 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 0.9 g | 2% |
| Vitamins | ||
| Folates | 2 µg | 0.5% |
| Niacin | 0.188 mg | 1% |
| Pantothenic acid | 0.050 mg | 1% |
| Pyridoxine | 0.086 mg | 7.5% |
| Riboflavin | 0.070 mg | 5% |
| Thiamin | 0.069 mg | 6% |
| Vitamin A | 66 IU | 3% |
| Vitamin C | 10.8 mg | 18% |
| Vitamin E | 0.19 mg | 1% |
| Vitamin K | 14.6 µg | 12% |
| Electrolytes | ||
| Sodium | 0% | 1 mg |
| Potassium | 191 mg | 4% |
| Minerals | ||
| Calcium | 10 mg | 1% |
| Copper | 0.127 mg | 14% |
| Iron | 0.36 mg | 4.5% |
| Magnesium | 7 mg | 2% |
| Manganese | 0.071 mg | 3% |
| Zinc | 0.07 mg | 0.5% |
| Phyto-nutrients | ||
| Carotene-α | 1 µg | -- |
| Carotene-ß | 39 µg | -- |
| Crypto-xanthin-ß | 0 µg | -- |
| Lutein-zeaxanthin | 72 µg | -- |
Selection and storage
Fresh grapes can be available all around the seasons. In the stores, choose those that feature plump in consistency, free from surface wrinkles with intact skin, without any cuts or cracks or leaking juice, and firmly attached to a healthy-looking green stem. Lift up the whole bunch in the air and shake gently; loose berries, if any falls off easily.
Buy exactly ripen berries; green grapes should feature slight yellowish hue; red types should be mostly pinkish-red, while purple and blue-black types should be deep and rich in color.
Since grapes tends to spoil early and ferment at room temperature, they should always be stored inside the refrigerator. Loosely wrap washed berries in a paper towel and place them in a zip pouch bag set at high relative humidity. This way, they will keep fresh inside the refrigerator for several days.
Preparation and serving method
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| Grape juice is a delicious juice drink. Photo: Mai Le |
Just before eating, wash the whole bunch to remove any pesticide residues and dirt by rinsing in cold-water for couple of minutes. Place then in fresh cold water and gently swish them around few times. Pat dry using a soft cloth.
If you are not going to consume the whole bunch at one go, then separate it into small clusters using scissors. This way, you can keep the remaining berries fresher by preventing their stem from drying out.
Although, its seeds are rich in nutrients, seedless grapes make recipes much more pleasant to eat.
Here are some serving tips;
- Enjoy them as they are, without any additions.
- Add seedless berries in fruit/vegetable salads with peach, pear, tomato, lettuce, apricot , berries,currants, apple, pineapple etc.
- Dry grapes (raisin, currant, and sultana) are being used in confectionary, puddings, cakes, muffins, bread, etc.
- The fruit can also be used by food industry for the preparation of jams, jellies, juice and wine.
