Calories in Grapes: The Serving Size, Variety, and Benefits
Who does not like grapes, a fruit with unique sweet, tart, and texture combined together? The combination of rich flavor in grapes has made this kind of fruit popular for the snack between meals. It would be the refreshing addition for your vegetable and fruit salads. Calories in grapes are also needed by the body. This small fruit has the characteristic of smooth skin with the shape of the oval or round like berries and having flesh in semi-translucent color. Some grapes contain seeds that are edible, while others have no seed or seedless. Usually, grapes are covered by whitish bloom that protects the fruit. Grapes which are used in recipes or eaten are called as table grapes, while the one used for dried fruit is raisin grapes.
Calories in grapes will depend on its serving size. Prepare at least one cup of grapes which are seedless and then you can get about 110 calories. If those grapes you have contain seeds, the calories presented are lesser as much as 106 calories. Besides, it also depends on the variety of grapes. 100-gram black grapes can yield up to 265 calories. 100-gram black muscatel grapes will be able to provide 330 calories. For red grapes which are seedless, the calories are 90. The calories yielded by green grapes are different from one kind of grape to another. 100 gram sultana green grapes yield the calories up to 255, while Cornichon can give you 235 calories.
Calories presented by red grapes will give you enough power for boosting your stamina. The calories are believed to play the important role in longevity as well. Thus, you will have good power as well as live for a long time because of the healthy heart in your body. You will not only find the calories in grapes, but also many other things will be presented by this fruit. More than just calories, grapes contain a lot of minerals and vitamins which are definitely needed by your body to stay healthy.
So, what are other beneficial contents instead of only calories in grapes? Red grapes present resveratrol which will be ideal for heart health. It is known for its ability to prevent coronary heart development. Besides, there is rich antioxidant content found in grapes too. When you eat grapes and get its calories, it means that you are also increase antioxidant in the body. An antioxidant will act as the cleanser to get rid of pollutants or free radicals in your body. Besides, it boosts your immune system to help fight the infection.
How Many Calories Are In Grapes?
Would you like to find out the answer to the question “how many calories are in grapes”? If so, stay here – in this article you’ll get to know the answer to this question.We will teach you how to easily estimate calories in grapes (both purple and green) and estimate important nutrients found in grapes.Furthermore, you’ll learn much more about these delicious fruits: Well, share with you grapes nutrition facts and useful information about the nutritional value of grapes.
Moreover, we’ll give you 5 great health reasons to eat grapes and well answer the popular question of dieters: “are grapes fattening?”.
Without further ado, let’s answer the most important question first:
How Many Calories Are In Grapes?
To answer the question calories in grapes you have to weigh the amount that you want to eat. Or if you want only estimates, all you need to know is that one cup of grapes weighs approximately 100 grams (0.22 lbs). Here are general numbers for a cup (100 grams) of grapes:
|Nutritional value per 100 g of grapes
As you can see, grapes aren’t high in calories. You can safely eat up to two cups of grapes a day and it shouldn’t make you fat (quite contrary – substances found in grapes can help you lose weight). For most people, 130 calories are only about 5% of recommended daily calorie intake. It’s really hard to overeat grapes.
Keep in mind that dried grapes, raisins, are more caloric than normal grapes. 100 grams of raisins provides about 299 calories – and that’s a lot! Eating grapes on a daily basis is perfectly safe, eating raisins is not. Now that you know about calories in grapes, it’s time to read about other nutrients that you can find in grapes.
Grapes Nutrition Facts
What about nutrients such as carbohydrates, protein, vitamins and minerals? Here are most important grapes nutrition facts. Let’s start with macronutrients:
Macronutrients (carbohydrates, fat, protein)
As mentioned before, one cup of grapes weighs approximately 100 grams and has 69 calories. This provides:
|Nutritional value per 100 g of grapes
The amount of protein in grapes is negligible and fruits, in general, aren’t a good source of protein. However, grapes, like many other fruits, are high in carbohydrates. When and why should you eat carbohydrates? Although carbohydrates aren’t necessary for your survival, they play many important roles in your body. Here are three of them:
Your brain – your brain needs glucose (a simple sugar which is found in grapes) to function. It can switch its primary fuel to ketones (when you’re in ketosis), but its preferred fuel is still glucose.
Energy – eating carbohydrate-rich foods is the quickest way to boost your energy levels. Simple sugars (found in grapes) are especially useful for an instant energy boost.
Muscles – if you want to develop more muscle mass, you should eat many carbohydrates after your workout.
Grapes also contain dietary fiber. Check our article “Do Grapes Have Fiber?” to read about dietary fiber in grapes.
Micronutrients (minerals, vitamins, phytochemicals, antioxidants)
Grapes are a good source of:
- Vitamin K (21% of recommended daily intake in 100 grams of grapes). Vitamin K is necessary to your bone health. It’s also responsible for initiating the process of healing by slowing and stopping the bleeding.
- Vitamin C (13% of recommended daily intake in 100 grams of grapes). Vitamin C is essential to your immune system. Vitamin C is also an antioxidant which protects against cancer.
- Vitamin B6 (7% of recommended daily intake in 100 grams of grapes). Vitamin B6 is one of the most important vitamins, responsible for the breakdown of food by the body and proper functioning of the nervous system and the immune system.
- Riboflavin (vitamin B2) (6% of recommended daily intake in 100 grams of grapes). Vitamin B2 produces energy and helps your body produce red blood cells.
- Thiamine (vitamin B1) (6% of recommended daily intake in 100 grams of grapes). Vitamin B1 is responsible for converting sugar into energy. It also improves brain function, ensure eye health and has cardiovascular functions.
Moreover, grapes are rich in phytonutrients such as resveratrol which has been positively linked to inhibiting any cancer, heart disease, and degenerative nerve disease. Eating grapes on a daily basis will help you provide your body with many essential nutrients.
Health Benefits of Grapes
Why should you eat grapes? Besides for great flavor, grapes are one of the healthiest fruits. They can significantly improve your health and possibly even extend your lifespan. Here are the most important health benefits of grapes:
1. Cardiovascular benefits
One of the most famous health benefits of grapes is cardiovascular benefits. Grapes are rich in antioxidants which can reduce blood pressure, lower you “bad” LDL cholesterol levels, lower your triglycerides and prevent blood clots. What’s more, resveratrol was found to protect against arterial wall damage.
2. Protection against cancers
Grapes contain high levels of substances which reduce the risk of cancers such as caffeic acid, bioflavonoids and mentioned before resveratrol. Grapes are unquestionably one of the best cancer-fighting and cancer-preventing fruits.
3. Aging process
According to studies, resveratrol influences the aging process. It can supposedly significantly slow down the aging process and extend your lifespan. Moreover, substances found in grapes can help you maintain good health even in old age. Resveratrol can also enhance brain health and lower the risk of developing Alzheimer’s disease.
Scientists have discovered that resveratrol found in grapes stimulates an important fat regulating hormone known as adiponectin that is linked to obesity. Obese individuals have lower levels of adiponectin. Adiponectin stimulates appetite and helps control blood sugar levels. Remember that obesity is the main cause of many dangerous and chronic diseases. Higher levels of adiponectin could lower your risk for type 2 diabetes, heart disease, and even cancer.
5. Blood sugar benefits
Grapes are classified as a low glycemic index (GI) food. Consumption of grapes leads to better blood sugar balance, better insulin regulation, and increased insulin sensitivity. All of these things can reduce your risk of diabetes.
Are Grapes Fattening?
Many dieters confused by the popularity of low-carbohydrate diets ask themselves the question: “are grapes fattening?”. Proponents of low-carb diets claim that carbohydrates are responsible for making us fat. Is it true? Not at all. Carbohydrates can make you fat only if you eat them in excess.
You will gain weight if you keep providing more calories than you burn. It’s very easy to overeat if you eat sweets such as chocolate or fast food such as French fries etc. It’s very difficult to overeat fruits such as grapes. One cup of grapes provides only 2-3% of your daily calorie requirements.
Even if you’re on a diet, you can still keep eating grapes on a daily basis. In fact, eating grapes can even help you lose weight because of resveratrol which was found to stimulate a fat-regulating hormone called adiponectin.
As you can see, grapes are very healthy and you should definitely eat them on a regular basis.
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