People who have higher intakes of fruits and vegetables have lower rates of chronic diseases, such as heart disease and certain cancers. How much fruit you need a day depends on your age and gender. But most adults should aim for 1 1/2 to 2 cups of fruit a day. Whether red or green, seedless grapes are low in calories and are a good source of fiber, potassium and vitamin A.
Calories
A food item's calorie content indicates the amount of energy it provides. If you eat more calories than you need, even healthy calories, you will gain weight. A 1 cup serving of seedless grapes contains 104 calories.
Carbohydrates
The primary source of calories in the grape comes from its carbohydrate content. A 1 cup serving of seedless grapes contain 27 g of carbohydrate, 1.4 g of fiber and 23 g of sugar. Carbohydrates in food provide your body with most of its energy. A well-balanced diet should contain 45 to 65 percent of its calories from carbohydrates with most of those coming from complex carbohydrates, such as those found in grapes. While the grape contains high amounts of sugar, most of that sugar is in the form of fructose, a natural fruit sugar. The fiber in grapes slows down digestion to help satisfy hunger and allow for a slower release of sugar into the bloodstream.
Protein and Fat
Seedless grapes are not a significant source of protein or fat. A 1 cup serving contains 1 g of protein and 0 g of fat. A balanced diet should contain 10 percent to 35 percent of its calories from protein and 20 percent to 35 percent of its calories from fat.
Potassium
Including more natural potassium in your diet can help you better manage your blood pressure. Healthy adults should aim for 4,700 mg of potassium a day. A 1 cup serving of seedless grapes contains 288 mg of potassium. Talk to your doctor about the potassium in your diet. Some conditions, such as kidney disease, require a potassium-restricted diet.
Vitamin A
A 1 cup serving of seedless grapes contains 100 IU of vitamin A. Healthy adult women need 2,310 IU of vitamin A per day, and healthy adult men need 3,000 IU of vitamin A per day. Vitamin A is important for vision, bone growth, immune health and reproduction.
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