Grape Nutrition

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Here’s a chart outlining the approximate nutritional values for one cup (about 151 grams) of grapes, raw and seedless:

These values are approximate and can vary depending on factors such as the specific variety and ripeness of the grapes.

Total Fat0.2 grams
Saturated Fat0 grams
Trans Fat0 grams
Cholesterol0 mg
Sodium2 mg
Potassium288 mg
Total Carbohydrate27 grams
Dietary Fiber1.4 grams
Sugars23 grams
Protein1.1 grams
Vitamin C27% of DV
Vitamin K28% of DV
Copper10% of DV
Manganese5% of DV

Grapes make an excellent snack option, particularly for people living with diabetes. Grapes provide carbohydrates and fiber while providing vitamins and minerals at a low glycemic index.  However, grapes may contain high caloric intake so if eating grapes alone is not an option then pairing it with foods like nuts or cheese can reduce overall caloric consumption.

One cup of grapes provides 104 Calories, no fat grams, 18 Grams of sugars and two Grams of Protein. Grapes are an excellent source of Vitamin C, Folic Acid, Potassium Manganese Thiamin. Plus they contain Antioxidants & Polyphenols with various health benefits!

Grapes make an excellent snack, and can also add flavor to many of your dishes. From salads and fruit smoothies to healthy desserts such as mixing grape slices with cream cheese or almonds for an irresistibly delicious treat that is both sweet and nutritious, grapes add delicious and nutritional punch to many dishes!

Red grapes are one of the most beloved types of grapes, offering numerous nutritional benefits including vitamins C and K, riboflavin, niacin, fiber and B-6. Furthermore, this grape boasts several antioxidants such as flavonoids and resveratrol to lower blood pressure, prevent constipation and protect skin health.

Green grapes are another nutritious choice, packed with vitamins A, B-6 and C as well as folic acid, potassium and phosphorus. Furthermore, they’re an excellent source of antioxidants which may help fight disease while supporting healthy cells.  They contain resveratrol which has been linked to reduced risks for heart disease and cancer!

Black grapes are another healthy food choice. Packed with resveratrol, which has been shown to improve skin and cardiovascular health, these delicious fruits also boast plenty of potassium which is beneficial in lowering high blood pressure levels.

No matter their color, all varieties of grapes contain numerous beneficial vitamins and minerals, with organically grown ones having greater nutritional value due to fewer pesticide residues present than their conventionally produced counterparts. To get the most from your grapes consumption experience, be sure to wash them well prior to eating, select organic varieties if available, and consume regularly in order to reap their full health benefits.

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