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Medically reviewed by Kayla Girgen, RD
Grapes provide antioxidants that may protect against Alzheimer’s disease.
You can eat grapes for their resveratrol and flavonoid content, which may help prevent cancer.
Grapes contain melatonin, a natural compound that can promote better sleep.
Whether you toss them into a salad, freeze them for a snack, or eat them by the handful, grapes are an easy fruit to love. While they may be small, they’re packed with nutrients that can do your body a lot of good. Grapes can support your heart health and provide antioxidants that help protect your cells, so these juicy fruits are an easy way to add more nutrition to your day. Here are more ways grapes are good for you.
1. They Might Help You Manage Your Weight
Grapes are a low-calorie snack rich in nutrients that can help you manage your weight. One cup of grapes has about 124 calories. A calorie deficit, in which you consume fewer calories than you burn, is helpful for weight loss.
Grapes are also a source of fiber, which can support weight management. Fiber is a carbohydrate that adds bulk to meals and snacks to help you feel full for long periods. It also slows the digestion of glucose (sugar), which prevents blood sugar spikes.
It’s best to pair grapes with a protein or fat source, such as cheese, to further prevent blood sugar spikes.
2. They Can Help You Lower Your Blood Sugar
Grapes can lower blood sugar and help manage diabetes. The glycemic index (GI), which measures how quickly food raises your blood sugar, is moderate. Middle-GI foods do not raise blood sugar too quickly, which is ideal for people with diabetes.
You can pair a lower-GI food, such as apples, oatmeal, or quinoa, with grapes, along with a protein or fat source, to minimize the effects on your blood sugar.
The fiber and antioxidant content in grapes also play a role in diabetes management. Fiber helps your body absorb sugar slowly.
Resveratrol, an antioxidant found in grapes, has been shown to improve insulin sensitivity. Insulin is a hormone that helps sugar enter your cells.
3. They Are Good For Your Heart Health
Grapes also promote cardiovascular health in a number of ways. One study found that the compound resveratrol in grapes contains antioxidant and anti-inflammatory properties.
Resveratrol has also been found to:
- Fend off artery hardening
- Prevent strokes and heart attacks
- Lower blood pressure
4. They Keep You Hydrated
One cup of grapes supplies 121 grams of water, which supports hydration. Staying hydrated helps eliminate waste in your body through urination, perspiration, and bowel movements.
Staying hydrated also helps your body:
- Maintain a normal temperature
- Lubricate joints
- Protect your spinal cord and other tissues
- Lower calorie intake (when you substitute it for drinks with calories)
5. They Are High in Antioxidants With Anticancer Properties
Some evidence suggests that resveratrol and flavonoids, both found in grapes, have anticancer properties. These compounds may combat oxidative stress, which has been shown to increase cancer risk.
Oxidative stress is cell damage caused by an imbalance of antioxidants and free radicals, or unstable atoms.
6. They Have Anti-Aging Benefits
Some evidence suggests that resveratrol, a compound found in grapes, may slow the aging process.
One study noted that resveratrol can activate a protein that’s important for calorie restriction. Calorie restriction has been shown to support metabolism and lower inflammation, which may have benefits for anti-aging.
Studies have mostly been limited to animals. More human research is needed to fully understand resveratrol’s effects on aging.
7. They May Improve Your Memory
The antioxidants found in grapes have been shown to improve aspects of cognition, including memory. Research has shown that polyphenol antioxidants in berries, including grapes, can support brain health.
One study looked at the effects of the grape-based supplement Conigrape on cognition: One group of 57 adults took 250 milligrams of the supplement daily for 12 weeks, while 52 were in a control group.
Those who took the supplement had improvements in attention and memory compared to the control group.
8. They Can Improve Your Sleep
Trace amounts of melatonin are found in grapes. Melatonin is a hormone produced in your brain that can promote lengthy and restful sleep.
Your brain produces melatonin to help with your circadian rhythm and sleep when it gets dark outside. Supplemental melatonin can help with jet lag, sleep disorders, and anxiety before or after surgery.
Getting enough sleep is key because sleep deprivation is tied to many health risks, such as:
- Diabetes
- Hypertension (high blood pressure)
- Obesity
- Stroke
9. They May Protect Your Eyes
Two pigments found in grapes, called lutein and zeaxanthin, protect eye health. These pigments help to:
- Enhance visual contrast
- Increase visual range
- Lessen discomfort from glare and bright lights
They also help lower the risk of macular degeneration and cataracts. These conditions are two of the most common eye concerns.
10. They Protect Against Disease
Grapes contain numerous antioxidants. Quercetin is an antioxidant that gives purple and black grapes their colors. It protects against neurodegenerative diseases.
Research has found that grapes somewhat protect against the onset of Alzheimer’s disease, or the most common type of dementia.
Other antioxidants found in grapes, called polyphenols, support gut health. A healthy gut can boost immunity and promote positive moods.
11. They May Help You Build Stronger Bones
Grapes provide vitamin K, calcium, magnesium, and potassium. These essential nutrients support bone health. Not getting enough of these minerals and vitamins may increase your risk of bone fractures.
12. They May Boost Your Immune System
One cup of grapes provides 4.8 milligrams of vitamin C, which is essential for immune health.
The pigment found in grapes, as well as many other fruits and vegetables, also may have antimicrobial properties. It may protect you against bacteria and viruses.
Nutritional Facts
One cup of grapes has the following nutrients:
- Calories: 124
- Fat: 0.2 grams (g), or 0.3% of the Daily Value (DV)
- Sodium: 3 milligrams (mg), or 0.1% of the DV
- Carbohydrates: 29 g, or 10% of the DV
- Fiber: 1.4 g, or 5% of the DV
- Added sugars: 0 g, or 0% of the DV
- Protein: 1.1 g, or 2.2% of the DV
Risks To Watch Out For
Grape allergies are not common. It’s still possible you could develop allergic reactions to grapes. All foods have the potential to become allergens.
Eating too many grapes may lead to digestive problems due to their fiber content. Consuming a lot of fiber too quickly can lead to symptoms like gas and stomach cramps.
Grapes may also be a choking hazard for children and adults with swallowing difficulty. You can cut grapes into quarters to decrease the risk of choking.
Tips for Adding Grapes to Your Diet
Plump grapes on flexible green stems are best. Ensure you rinse grapes under water right before you eat or prepare them. Keep grapes in the refrigerator to help them stay fresh longer.
Grapes are good on their own as a snack, but you can also add them to many dishes:
- Add them to treats like grape pie or tart.
- Oven roast them alone or combine them with Brussels sprouts, broccoli, or sweet potatoes.
- Serve with other foods like cheese or protein sources like meat and fish.
- Slice and fold grapes into oatmeal or overnight oats, salads, and cooked or chilled herbed whole grains.
- Transform grapes into salsa or chutney.
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