The grape is one of the oldest cultivated fruits going back as far as biblical times. California is the primary producer of grapes originating in the United States. Popular white varieties include Thompson and Perlette grapes. White seedless grapes are packed with antioxidants, vitamins and nutrients and are a low-calorie food option.
Identification
Seedless white grapes, which are actually green in color, have a similar nutritional value to red grapes. It takes about 32 grapes to make a 1-cup portion, and 16 grapes count as one serving from the fruit group. One cup of white grapes provides about 104 calories and a half-cup serving contains approximately 52 calories.. Grapes provide 1.4 g of fiber and 23 g of sugar, as well as 1 g of protein per cup.
Vitamins
Seedless white grapes are a good source of vitamin C, providing 15 percent of the recommended daily value per 1/2 cup serving. Grapes also provide 2 percent of the recommended daily value of both iron and vitamin C per serving, based on a 2,000 calorie diet.
Benefits
The American Heart Association recommends that Americans consume at least nine servings of fruits and vegetables daily, as part of a heart-healthy diet. White seedless grapes, which are mostly water, make a filling, low-calorie snack. Naturally fat-free and cholesterol-free, grapes are a heart-healthy option to include in salads, gelatins and desserts. You can store grapes in the refrigerator for up to a week if you keep them in a covered container. You can also dry grapes for an extended shelf life.
Considerations
When selecting white seedless grapes, look for plump grapes that are still attached to the stem. Pass on grapes that are showing signs of deterioration such as dark spots, shriveling or stickiness. Wash grapes before using by spraying lightly with water, draining and patting dry. Cut grapes in half before serving them to toddlers.
References
- Centers for Disease Control and Prevention: Fruit of the Month: Grapes
- U.S. Department of Agriculture: Nutrient Data Laboratory: Grapes, Red or Green (European Type, Such as Thompson Seedless), Raw
- American Heart Association: Healthy Diet Goals
- Centers for Disease Control and Prevention: What Counts as a Cup?
- U.S. Department of Agriculture: What Counts as a Cup of Fruit?
- Centers for Disease Control and Prevention: Grapes: Nutrition, Selection, Storage
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