6 Best Benefits of Red Grapes

by John Staughton (BASc, BFA) last updated -

Red grapes are arguably the most famous and popular grapes in the world but aside from being versatile and delicious, they also provide several health benefits.

What Are Red Grapes?

Red grapes are one of the color cultivars of the grape, a vine-growing fruit that bears the scientific name Vitis vinifera. This is the scientific definition for the European grapevine, which is the most common base species for grapes in the world. Having been cultivated for thousands of years, dating back to the ancient Egyptians, grapes have always played an important part in global cultures. Purple grapes were likely the first to be cultivated, but red grapes have been cultivated for at least 1,200 years.

Red grapes are a popular fruit in fruit salads and eaten raw, but are also important components for grape juice and wine. These grapes have a particular combination of pigment cells and resveratrol in the skin that gives them their distinctive color; for example, yellow and green grapes have a lower resveratrol content than the red variety. One of the most commonly found grape varieties around the world, they come in seeded and seedless varieties. [1]

Red grapes kept in a wooden bowl next to a bunch of the fruit, placed atop a wooden table

Red grapes contain fewer calories than green grapes. Photo Credit: Shutterstock

Nutrition Facts

Grapes, red or green (European type, such as Thompson seedless), raw
Serving Size :
Water [g]80.54
Energy 69
Energy [kJ]288
Protein [g]0.72
Total lipid (fat) [g]0.16
Ash [g]0.48
Carbohydrate, by difference [g]18.1
Fiber, total dietary [g]0.9
Sugars, total including NLEA [g]15.48
Sucrose [g]0.15
Glucose (dextrose) [g]7.2
Fructose [g]8.13
Calcium, Ca [mg]10
Iron, Fe [mg]0.36
Magnesium, Mg [mg]7
Phosphorus, P [mg]20
Potassium, K [mg]191
Sodium, Na [mg]2
Zinc, Zn [mg]0.07
Copper, Cu [mg]0.13
Manganese, Mn [mg]0.07
Selenium, Se [µg]0.1
Fluoride, F [µg]7.8
Vitamin C, total ascorbic acid [mg]3.2
Thiamin [mg]0.07
Riboflavin [mg]0.07
Niacin [mg]0.19
Pantothenic acid [mg]0.05
Vitamin B-6 [mg]0.09
Folate, total [µg]2
Folate, food [µg]2
Folate, DFE [µg]2
Choline, total [mg]5.6
Betaine [mg]0.1
Vitamin A, RAE [µg]3
Carotene, beta [µg]39
Carotene, alpha [µg]1
Vitamin A, IU [IU]66
Lutein + zeaxanthin [µg]72
Vitamin E (alpha-tocopherol) [mg]0.19
Tocopherol, gamma [mg]0.07
Vitamin K (phylloquinone) [µg]14.6
Fatty acids, total saturated [g]0.05
14:0 [g]0
16:0 [g]0.05
18:0 [g]0.01
Fatty acids, total monounsaturated [g]0.01
18:1 [g]0.01
Fatty acids, total polyunsaturated [g]0.05
18:2 [g]0.04
18:3 [g]0.01
Phytosterols [mg]4
Tryptophan [g]0.01
Threonine [g]0.02
Isoleucine [g]0.01
Leucine [g]0.02
Lysine [g]0.03
Methionine [g]0.01
Cystine [g]0.01
Phenylalanine [g]0.02
Tyrosine [g]0.01
Valine [g]0.02
Arginine [g]0.13
Histidine [g]0.02
Alanine [g]0.02
Aspartic acid [g]0.04
Glutamic acid [g]0.08
Glycine [g]0.02
Proline [g]0.08
Serine [g]0.02
Sources include : USDA [2]

Red Grapes Nutrition

Red grapes have a similar nutritional profile to other grape varieties, with a few important differences. In a single cup, calories in red grapes amount to 70, just under 1 gram of fiber and a negligible amount of fat. They also offer a notable amount of potassium, vitamin B6, vitamin K, vitamin C, iron, zinc, and phosphorous. Perhaps the most notable component of these grapes, however, is their content of flavonoids, resveratrol, and other active ingredients, and antioxidants. [3]

Red Grapes Health Benefits

The most important health benefits of red grapes include their ability to prevent aging, boost the immune system, strengthen the hair, boost vision, optimize cognition, aid in weight loss, and reduce the risk of heart disease, among others.

Skin Care

The presence of flavonoids and resveratrol, along with vitamin C and other rejuvenating nutrients, makes red grapes an excellent skin tonic. It can prevent oxidative stress and reduce the appearance of wrinkles, while also speeding the healing process for scars and blemishes. It can also improve skin elasticity and keep you looking younger for longer. [4]

Hair Care

With high levels of vitamin K, vitamin C, and iron, as well as inflammation-reducing antioxidants, these grapes can help to improve hair health by protecting follicles, reducing hair loss, and boosting the luster of your locks. Grape juice has even been used in some cultures as a hair tonic and scalp salve that can speed the improvement process for your hair. [5]

Boost Immune System

There is a good amount of vitamin C found in these grapes, which means that they can help to boost the immune system. Vitamin C stimulates the production of white blood cells, the body’s first line of defense against infections and foreign pathogens. This is in addition to the resveratrol and other antioxidants that effectively reduce the load on the immune system. [6]

Improve Cognition

Studies have been done on resveratrol and its impact on brain health. In neurodegenerative diseases, this compound shows great promise in reducing oxidative stress and plaque deposition, helping to keep your mind and memory clear as you age. It is also known to improve your powers of concentration and knowledge retention. [7]

Weight Loss

Due to the low-calorie nature of these fruits, combined with their moderate fiber content, red grapes are a great snack for people who are on a diet or are trying to shed some extra pounds. Some research has also shown that regular consumption of grapes provides a boost to metabolism and improves your body’s fat-burning capacity. [8]

Heart Disease

The fiber found in red grapes can scrape excess cholesterol from the body, which can help to prevent heart disease and other cardiovascular issues. Furthermore, there is approximately 5 percent of your daily requirement for potassium in grapes; this mineral works as a vasodilator to reduce the strain and tension on the blood vessels and arteries. By lowering the blood pressure, grapes can lower your risk of atherosclerosis, heart attacks, and strokes. [9]

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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