Red grapes are low in calories, just as long as you measure out your portion size rather than chowing down on the whole bag. You will get several key nutrients by munching on red grapes, but they’re not loaded with nutrients because the fruit has such a high water content.
Breaking Down Calories
You can have about 30 red grapes, which is about a 1-cup serving, for roughly 100 calories. A minimal 2 calories, or about 2 percent of total calories, derive from fat. Another 4 calories come from protein, accounting for around 4 percent of the overall calories. The major contributor to calories in red grapes is carbohydrates. Ninety-four percent of the calories, or the remaining 94 calories, stem from carbs.
Red grapes aren’t particularly rich in fiber, but you will get some. A cup of red grapes gives you around 1.3 grams of total dietary fiber. Because you need 14 grams of fiber for every 1,000 calories in your diet, according to the publication "Dietary Guidelines for Americans, 2010," an average 2,000-calorie diet requires 28 grams of fiber daily. Your 1-cup portion of red grapes provides less than 5 percent of your fiber needs based on 2,000 calories.
Vitamin K Benefits
Red grapes are particularly rich in vitamin K. You need vitamin K for normal blood functions and clotting, in case you have an injury. Vitamin K even has a role in bone health and cell growth. For all of these processes to function, men should aim for 120 micrograms of daily vitamin K, while women need 90 micrograms, advises the Food and Nutrition Board of the Institute of Medicine. Snacking on a cup of red grapes gives you 22 micrograms, which is more than 18 percent of your daily recommendation.
Details on Resveratrol
Red grapes are a quick way to boost your intake of antioxidants. They contain resveratrol, a type of polyphenol. Resveratrol roams through your body, neutralizing those free radicals that lurk around looking for healthy cells to cling to. Because resveratrol nixes those damaging free-radical compounds, it can help normalize your blood cholesterol by preventing low-density lipoprotein, or LDL, cholesterol from oxidizing and clogging up your arteries. You'll be on your way to protecting your heart and lowering your risk of heart disease.
You won’t get a large amount of minerals from red grapes, since they have less than 10 percent of your daily recommendation for several minerals. Red grapes have some potassium, an electrolyte mineral that keeps your heart pumping and helps your muscles work. You’ll also get a little calcium from red grapes to help keep your bones strong. Red grapes contain small amounts of magnesium and phosphorus, for bone health; zinc, for an optimally functioning immune system; and iron, to aid in transporting oxygen to all of your cells.
- USDA National Nutrient Database for Standard Reference: Grapes, Red or Green (European Type, Such as Thompson Seedless), Raw
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010
- Linus Pauling Institute: Vitamin K
- Harvard Medical School: Listing of Vitamins
- LInus Pauling Institute: Resveratrol