Yes, grapes are good for you. They’re a hydrating, low-fat fruit that provides vitamin K, copper, potassium and plant compounds called polyphenols, mostly in the skin. A cup (151 g) has about 104 calories, 27 g of carbohydrate (23 g of it natural sugar) and 1.4 g of fiber, according to USDA FoodData Central. In a large BMJ analysis of three US cohorts, people who ate more grapes and raisins had a lower risk of type 2 diabetes, while fruit juice was linked with a higher risk.
The main things to watch are portion size, if you’re managing blood sugar, and choking risk in young children.
Grape nutrition
Values for red or green grapes, from USDA FoodData Central:
| Nutrient | 80 g portion (a handful) | 1 cup (151 g) |
|---|---|---|
| Calories | 55 kcal | 104 kcal |
| Carbohydrate | 14.5 g | 27.3 g |
| Sugars | 12.4 g | 23.4 g |
| Fiber | 0.7 g | 1.4 g |
| Protein | 0.6 g | 1.1 g |
| Fat | 0.1 g | 0.2 g |
| Vitamin K | 12 mcg | 22 mcg |
| Copper | 0.10 mg | 0.19 mg |
| Potassium | 153 mg | 288 mg |
| Water | 64 g | 122 g |
An 80 g portion is about 15 to 16 grapes, and it counts as one of your 5 A Day, according to the NHS, which uses 80 g as the adult portion for fresh fruit. A cup provides about a fifth of an adult’s daily copper and roughly a fifth of a man’s vitamin K needs. Vitamin K matters if you take warfarin, but grapes contain far less than leafy greens.
What grapes do well
They add to your fruit and vegetable total
The World Health Organization recommends at least 400 g of fruit and vegetables a day. Grapes are an easy way to get there: no peeling, no preparation, and they travel well.
They’re hydrating
Grapes are about 80% water, according to USDA data, so they help a little with your daily fluid intake, especially in hot weather. Frozen grapes make a cold snack in summer.
Their skins contain polyphenols
Grape skins and seeds contain polyphenols, including flavonoids, anthocyanins (the pigments that make red and black grapes dark) and resveratrol. Resveratrol became famous through red wine, but the Linus Pauling Institute notes that there’s no evidence the resveratrol in red wine gives any extra benefit beyond the wine’s other compounds. The amounts in a normal portion of grapes are small. It’s better to think of grapes as one colorful fruit among many than as a source of any single compound.
They may be linked with lower diabetes risk
A 2013 BMJ study followed about 187,000 US nurses and other health professionals for up to 24 years. Eating three servings a week of grapes or raisins was linked with a 12% lower risk of type 2 diabetes, while the same amount of fruit juice was linked with an 8% higher risk. This was an observational study, so it shows a link rather than proof, but it supports eating whole fruit rather than juice.
Grapes and blood sugar
Grapes are one of the sweeter fruits, with about 15.5 g of sugar per 100 g and little fiber. That doesn’t make them unhealthy, but portion size matters if you have diabetes or prediabetes:
- Stick to a portion, about a handful (80 g), rather than eating from a large bag.
- Pair them with protein or fat, such as a few nuts, cheese or yogurt, which slows the rise in blood sugar.
- Choose whole grapes over juice. Juice removes the fiber and makes it easy to drink a lot of sugar quickly.
Our guide to the glycemic index explains why the form of a fruit matters. If you follow a strict keto diet, grapes are hard to fit in: a cup has more carbs than many people’s daily limit.
Grapes, raisins and grape juice compared
Per typical portion, calculated from USDA FoodData Central values:
| Portion | Calories | Sugars | Fiber |
|---|---|---|---|
| Grapes, 80 g | 55 kcal | 12.4 g | 0.7 g |
| Raisins, 30 g (1 heaped tablespoon) | 90 kcal | 19.6 g | 1.4 g |
| Grape juice, 150 ml glass | 95 kcal | 22 g | 0.3 g |
Raisins are concentrated: the water is gone, so the same sugar fits in a much smaller handful. The NHS counts 30 g of dried fruit as a portion, but advises eating it with meals rather than as a snack, because it sticks to teeth. Unsweetened juice counts as only one portion a day however much you drink, and the NHS suggests no more than 150 ml a day of juice and smoothies combined.
Red, green or black grapes?
All three are healthy. Red and black grapes contain anthocyanins, the same group of pigments found in blueberries, which green grapes lack. Their calories, sugar and fiber are very similar. Choose the ones you enjoy, and mix colors when you can.
Safety tips
- Cut grapes for young children. Whole grapes are a choking risk because of their size and shape. The American Academy of Pediatrics advises chopping round, firm foods like grapes into small pieces, no larger than about 1 cm (½ inch), and supervising children while they eat.
- Wash before eating, under running water, just before you eat them. Washing before storing makes them spoil faster.
- Keep them away from dogs. The ASPCA warns that grapes and raisins can cause kidney damage in dogs.
How to choose and store grapes
Look for plump grapes firmly attached to green, flexible stems. Avoid bunches with wrinkled, soft or moldy grapes. Store them unwashed in the fridge, in a bag or container with some airflow, and eat them within a week.
Easy ways to eat more grapes
- Frozen grapes: wash, dry and freeze them on a tray for a sorbet-like snack.
- In salads: halved grapes go well with chicken, walnuts, celery and leafy greens.
- With cheese: a small bunch with cheese and whole grain crackers makes a balanced snack.
- Roasted: roast grapes at 200°C (400°F) for 15 minutes and serve with yogurt or pork.
- In lunchboxes: halved grapes are an easy addition. Our healthy lunchbox ideas have more.
Common questions
How many grapes should I eat a day?
There’s no set limit. A portion of about 80 g (a handful) is a sensible amount, alongside a variety of other fruit and vegetables.
Are grapes high in sugar?
They’re one of the sweeter fruits, but their sugar comes with water, fiber, vitamins and polyphenols. Whole grapes in normal portions fit a healthy diet. Juice and large amounts of raisins are easier to overdo.
Is red wine as good for you as grapes?
No. Wine contains alcohol, and the WHO says no level of alcohol consumption is safe for health. Grapes give you the fruit without the alcohol.
Can people with diabetes eat grapes?
Yes, in sensible portions. Pair them with protein, count them as part of your carbohydrate for the meal, and check with your diabetes team if you’re unsure how they affect your blood sugar.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
