Do grapes have fiber? Many people (and especially people who want to lose weight) ask themselves this question. If you want to find out the answer to it, keep reading this article.
So, do grapes contain fiber? The answer is “yes, grapes have fiber”. 100 grams of grapes (about one cup) provides approximately 1 gram of dietary fiber.Does it mean that grapes are a good source of fiber? Not necessarily.
1 gram of dietary fiber per 100 grams is not a lot.
Foods which are categorized as “high fiber” have at least 5 grams of fiber per 100 grams, foods with moderate amounts of fiber contain 2.5 to 5 grams of fiber per 100 grams and low-fiber foods contain less than 2.5 grams per 100 grams.
As you can see, grapes contain very little fiber and they are considered a poor source of dietary fiber.
However, grapes are relatively low calorie (70 calories per cup) and are very rich in many essential micronutrients and phytonutrients which provide numerous health benefits. Consequently, you can safely eat even three cups of grapes a day and that will provide you with 3 grams of fiber, about 10% of your recommended daily intake.
The best idea is to combine grapes with other fruits which contain more dietary fiber such as:
- raspberries (8 grams of fiber per 100 grams)
- pears (3.1 grams of fiber per 100 grams)
- strawberries (2 grams of fiber per 100 grams)
- apples with the skin on (2.4 grams of fiber per 100 grams)
- oranges (2.4 grams of fiber per 100 grams)
A plate of fruits can easily provide you with 50% of your daily recommended intake of dietary fiber!
Raisins (dried grapes) are also high in fiber (they contain 4 grams of fiber per 100 grams). However, since they are high in calories (about 300 calories per 100 g), you shouldn’t eat them very often.
Benefits of fiber
Fiber is beneficial in treating or preventing constipation, hemorrhoids, and diverticulosis. Moreover, foods higher in fiber (such as vegetables, whole grains, nuts, fruits) are usually more satiating than highly-processed foods. As a result, a diet high in high-fiber foods is a good choice for people who want to lose weight.
Keep in mind that if you’re not used to high-fiber foods on a regular basis, you should make changes gradually to avoid problems with gas and diarrhea. Don’t forget to drink plenty of water to minimize intestinal gas. Fiber can do you a lot of good – don’t be afraid to eat it on a regular basis.
And if you’re on a diet, make sure to read our other articles which should interest you: