Grapes | All You Need to Know About (Part 1)

General profile

Name: Grapes

Type: Fruit (Berry)

Scientific Name: Vitis

Source: Plant (flowering plant genus Vitis.)

Seasonality: All year

Color: Red/Green/Black/Purple

Taste: Sweet (green – medium sweet, red – very sweet, and blue-black – least sweet)

Texture: Softer and Juicier

Grapes - Nutrition Summary
Grapes – Nutrition Summary

Nutrition summary

Calories: Moderate

Protein: Low

Fat: Low

Saturated Fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Low

Sodium: Low

Main vitamin: Vitamin A and C

Main mineral: Phosphorus

Time to eat

  • Before breakfast / before workout / between meals / as evening snack

How much Grapes be eaten per day?

  • 15 grapes or ½ cup is enough per serving.
  • 150 grams is the limit nutrition’s set for a day.

How to buy

  • Choose plump and well colored (the whole brunch should have the same color) grapes firmly attached with their stems.
  • For green grapes slightly yellow intent or with a pink blush is acceptable.
  • Want to buy red grapes pick deep dark red or purple color grapes.
  • Avoid grapes having the sticky feel, or they are mushy with wrinkled skin.
  • Select fully ripe ones as they are plump and free from wrinkles but remember overripe grapes lose their prime.


  • Always store them in a refrigerator because it may spoil or ferment at room temperature.
  • To store add the unwashed grapes in a paper and then place them in a plastic bag or an airtight container.
  • They will stay fresh in a refrigerator for up to 5 days.

Preparation Tips

  • Wash them under running water and remove their stems.
  • Remember it is recommended not to wash them before the time of eating or preparation.
  • Also, keep in mind avoid using hot or cold water; because hot water makes them inflate whereas cold water makes them shrink.

Consumption methods

Grapes are quoted as the queen of fruits due to their nutritional values, some of the consumption methods are:

  • Eat Raw
  • Used in salads, desserts, etc.
  • Used in cooking and baking recipes

Note: it is best to eat them fresh beside cooking or baking as heat and temperature destroy their unique and delicate phytonutrients present in this incredible fruit.

Nutritional value per 100 g (3.5 oz)

Grapes, red or green


288 kJ (69 kcal)


18.1 g


15.48 g

Dietary fiber

0.9 g


0.16 g


0.72 g


Quantity %DV

Thiamine (B1)

0.069 mg 6%

Riboflavin (B2)

0.07 mg 6%

Niacin (B3)

0.188 mg 1%

Pantothenic acid (B5)

0.05 mg 1%

Vitamin B6

0.086 mg 7%

Folate (B9)

2 μg 1%


5.6 mg 1%

Vitamin C

3.2 mg 4%

Vitamin E

0.19 mg 1%

Vitamin K

14.6 μg 14%


Quantity %DV


10 mg 1%


0.36 mg 3%


7 mg 2%


0.071 mg 3%


20 mg 3%


191 mg 4%


2 mg 0%


0.07 mg 1%

Other constituents



7.8 µg

Link to USDA Database entry

*Units: μg = micrograms, mg = milligrams

To be continued …

For part 2 Grapes | All You Need to Know About (Part 2)

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