Fruit is an excellent source of a variety of vitamins and minerals and fiber and is part of the healthy diet plan from the United States Department of Agriculture's MyPyramid. Not all fruits are created equal, however. With quite a bit of sugar and little fiber, seedless grapes do not provide as much nutrition as other fruits.
Fat
Seedless grapes are nearly fat-free. Because of this, they are also low in calories, with approximately 50 calories in a 1/2 cup serving. Fat contains more calories per gram than protein or carbohydrate, so increases the caloric content of foods. Grapes are a healthy choice in terms of their content of fat and calories, especially if you are watching your weight. Calories consumed in excess are stored as fat, and grapes should not put you over your limit.
Protein
Seedless grapes are low in protein, with 0.5 g in a 1/2 cup serving. This is approximately 1 percent of the total protein needed daily for a 150-lb. person. If you are watching your weight and choose grapes as a snack, include something with a little protein, which holds food in the stomach after eating and helps you stay feeling full. Grapes alone will not keep you full for long, so they are not the healthiest choice in this regard.
Carbohydrates
Compared to other fruits, seedless grapes are high in simple carbohydrates and low in fiber. A 1/2 cup serving contains nearly 14 g total carbohydrate, of which nearly 12 g are sugar. They also contain only 0.7 g of fiber in 1/2 cup, which means that they will not keep you as satisfied after eating as other fruits. Given that fiber helps with weight control, grapes are not as healthy as some other fruits in this regard.
Vitamins and Minerals
Seedless grapes are not extremely high in most vitamins and minerals, so they are not the healthiest choice in the fruit group. A 1/2 cup serving contains 29 percent of the daily value for vitamin K, 6 percent for vitamin C, 3 percent for phosphorus and magnesium and smaller amounts of other nutrients. Grapes also contain resveratrol, which is a compound that has been shown to fight cancer in animal models and is under study to determine health benefits in humans.
References
- MyPyramid.gov; Why is it Important to Eat Fruit?; February 2011
- LIVESTRONG.COM MyPlate: Grapes Seedless (Red or Green)
- USDA National Nutrient Database for Standard Reference, Release 23; Grapes, Red or Green (European Type, Such as Thompson Seedless), Raw; 2010
- Centers for Disease Control and Prevention; Protein; February 2011
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- Linus Pauling Institute; Resveratrol; Jane Higdon; March 2005
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