nutrition green grapes

nutrition green grapes

Grapes, red or green (European type, such as Thompson seedless), raw

Footnotes for Grapes, red or green (European type, such as Thompson seedless), raw
Source: Nutrient data for this listing was provided by USDA SR-21. Each "~" indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Nutrition Data's Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial opinions of NutritionData.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.



Grapes nutrition facts

Grapes, “Queen of the fruits” are storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins and minerals. So, include them regularly in your diet, be it in the form of fresh fruits, juice or in fruit salads!

Botanically, they are small round berries; grow in clusters on a perennial and deciduous woody vines of the genus Vitis. Grapes are native to Europe and Mediterranean regions but now widely cultivated all over the planet.

White grapes Red grapes Blue black variety
White/green variety Red/purple variety Blue-black variety

In structure, each individual fruit features a semi-translucent flesh encased by a smooth skin. Some contain edible seeds, while others are seedless. The color of the fruit is due to the presence of poly-phenolic pigments in them; "red or purple" is due to anthocyanins while "white color" is because of catechin. Interestingly, these antioxidant compounds are densely concentrated in the skin and seeds!

There are three main species of grapes, European (Vitis vinifera), North American (Vitis labrusca and Vitis rotundifolia) and French hybrids.

Some of popular green cultivars are Thompson seedless, sugarone and calmeria.
Red varieties include emperor, red globe, cardinal and flame seedless.
Concord and zinfandel are some of flavorful blue-black cultivars.

Commercially, many cultivars of grapes are grown for different purposes either eating as a table fruit, fresh or dried (raisin, currant, sultana) or in wine production.

Health benefits of grapes

Grape's phytochemical compound resveratrol, a polyphenol anti-oxidant, has been found to be protective against cancers of colon and prostate, coronary heart disease (CHD), degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.

Resveratrol reduces stroke risk by altering the molecular mechanisms in the blood vessels. It does so firstly by reducing susceptibility of blood vessels damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).

Anthocyanins, another class of polyphenolic anti-oxidants, found abundantly in red grapes shown to have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer activities.

Catechins, a type of flavonoids anti-oxidants found in white/green varieties also shown to have these health promoting effects.
In addition, these small round berries are very low in calories. 100 g fresh grapes just provide 69 calories but zero cholesterol levels.

Grapes are rich source of micro-nutrient minerals like copper, iron and manganese. Copper and manganese are an essential co-factor of antioxidant enzyme superoxide dismutase. Iron is specially concentrated more in raisins. In addition 100 g of fresh grapes contain about 191 mg of health benefiting electrolyte, potassium.

They are also good source of vitamin-C, vitamin A, vitamin K, carotenes, B-complex vitamins such as pyridoxine, riboflavin and thiamin.



See the table below for in depth analysis of nutrients:

Grapes, red or green
(European type, Thompson seedless),
Nutritive Value per 100 g,
ORAC Value 3,277 (Source: USDA National Nutrient data base) 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 mcg 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 14.6mcg 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 mcg --
Carotene--ß 39 mcg --
Crypto-xanthin-ß 0 mcg --
Lutein-zeaxanthin 72 mcg --
Selection and storage

Fresh grapes are available all around the seasons. In the store, choose those that feature plump in consistency, free from wrinkles with intact skin, without any cuts or cracks or leaking juice, and firmly attached to a healthy looking green stem. Lift the whole healthy looking bunch in the air and gently shake it; loose berries, if any will fall off easily.

Buy exactly ripened berries; green grapes should have a slight yellowish hue, red types should be mostly pinkish-red, while purple and blue-black types should be deep and rich in color.

Since the fruit tend to spoil early and ferment at room temperature, they should always be stored in the refrigerator. Loosely wrap washed grapes in a paper towel and place them in a zip pouch bag. This way, they will keep fresh in the refrigerator for several days.

Preparation and serving method
grape-juice
Grape juice is a delicious juice drink.
Photo: Mai Le

Before eating, wash the whole bunch to remove any pesticide residues and dust by rinsing in cold water for several minutes. Place the whole bunch in cold water and gently swish them around several times. Gently pat dry with soft cloth.

If you are not going to consume the whole bunch at one time, use scissors to separate small clusters of grapes from the stem instead of removing individual berries. This way, you can keep the remaining grapes fresher by preventing the stem from drying out.

Although, 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.

As fruit salad with peach, pear, apricot and pineapple.

Dry grapes (raisin, currant, and sultana) are being used in confectionary, puddings, cakes, muffins, bread etc.

The fruit can also being used by food industry in the preparation of jams, jellies, juice and wine.