Red seedless grapes, a grape variety commonly available in grocery stores throughout the United States, impart a sweet taste. The skins, however, give these grapes a crunch that makes them irresistible as a healthy snack for many people. The name -- seedless -- is a misnomer, as these grapes do have a seed, but it does not form a hard shell as other grape varieties do.
Basic Nutrition
A 1-cup serving of red seedless grapes contains 104 calories. The ideal snack portion ranges from 100 to 200 calories, according to The Diet Channel, making grapes a good option when you need a pick-me-up in between meals. Their nutritional content make them an excellent choice, though: 1 cup contains no fat, and has 1 g of protein and 27.3 g of carbohydrates. A serving of red seedless grapes contributes to your daily fiber requirements, too -- a 1-cup portion of grapes provides 1.4 g of fiber, a type of carbohydrate that does not digest in your body for energy. Rather, this nutrient helps regulate the health of your bowels and helps make your stomach feel fuller. MayoClinic.com recommends ingesting 25 to 38 g of fiber daily.
Sugar
As you might expect, a sweet fruit like red seedless grapes is high in natural sugars -- a 1-cup serving contains 23.3 g. The Cleveland Clinic recommends limiting your consumption of added sugars, though. Mixing granulated sugars and sugar substitutes into your foods can put you at higher risk of cavities and weight gain, but consider replacing some of these added sugars with the juice of red seedless grapes. Concentrated grape juice makes a sweet flavoring for hot and cold cereals, as well as other foods.
Vitamins and Minerals
One cup of red seedless grapes serves as a good source of vitamin C, containing 18.1 to 21.7 percent of the daily recommended intake. Vitamin C plays a critical role in wound healing, and it acts as an antioxidant -- it helps protect damage to your cells, tissues and organs that can sustain damage from free radicals. Grapes also gives you a boost of potassium; each one cup serving provides 14.3 percent of the amount your body needs each day to keep your heart functioning at its optimal level. Because it promotes healthy muscle contractions, it is vital for your digestion and all movement of your limbs. One portion of red seedless grapes also has up to 9 percent of the thiamin, or vitamin B1, and 5.5 percent of the manganese you require daily.
Benefits
Phytonutrients, the compound in the skins of grapes that gives them their color, may help protect you from some types of cancers, such as breast, colon, stomach, oral and leukemia, as well as heart disease. Research published in the September 2009 edition of the "Journal of Nutrition" indicates that grapes contains such high levels of phytonutrients, including them in your meal plan imparts great benefit to fight cancer. An August 2008 issue of the "Journal of Agricultural and Food Chemistry" notes that grapes are particularly useful as a protection against skin cancer.
References
- U.S. Department of Agriculture National Nutrient Database: Grapes, red or green (European type, such as Thompson seedless), raw
- The Diet Channel: Calories: What's An Ideal Daily Intake?
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet
- Cleveland Clinic: Eating Too Much Sugar? It's Time to Tame Your Sweet Tooth
- University of Maryland Medical Center: Vitamin C
- University of Maryland Medical Center: Potassium
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