When you think of grapes, juice, jelly, or purple-colored candies may come to mind. But are grapes good for you? When you take away all of that added sugar, the fruit, itself, is loaded with health benefits.<\/p>\n
Meet the Experts: Dawn Menning, R.D.<\/a>, a registered dietitian with Nutu; Catherine Perez, M.S., R.D.<\/a>, registered dietitian and owner of Plant-Based R.D.; Brian Contreras<\/a>, former chef and director of culinary experiences at Miraval Resorts and Spas\u2019<\/a>; and Alison Cayne<\/a>, professor of food entrepreneurship at Columbia Business School<\/p>\n Below, dietitians and food professionals explain what a single serving of grapes amounts to and how to enjoy them. The experts also go into more detail about grapes\u2019 specific health benefits, most of which are powered by their wealth of disease-fighting antioxidants. <\/p>\n Grapes nutrition <\/p>\n \u201cA serving of grapes is approximately 22 grapes or one cup,\u201d says Dawn Menning, R.D.<\/a>, a registered dietitian with Nutu. According to the United States Department of Agriculture<\/a> (USDA), one cup of red or green grapes contains the following: <\/p>\n Calories: 104Protein: 1 gFat: 0 gCarbohydrates: 27 gFiber: 1.4 gSugars: 23 gHealth benefits of grapes<\/p>\n Grapes are packed with fiber, B vitamins, potassium, vitamin K, and antioxidants, all of which support various bodily functions, says Catherine Perez, M.S., R.D.<\/a>, registered dietitian and owner of Plant-Based R.D. <\/p>\n They boost heart health<\/p>\n \u201cGrapes are particularly high in anthocyanins and resveratrol, powerful antioxidants associated with lowering the risk for heart disease,\u201d Perez says. \u201cBecause of the antioxidants and presence of potassium, they may help to lower blood pressure and cholesterol.\u201d Menning adds that the antioxidants in grapes protect cells, which also supports heart health. <\/p>\n They have anti-cancerous properties<\/p>\n Perez and research<\/a> note that the same antioxidants, anthocyanin and resveratrol, are associated with lowering the risk for cancer. <\/p>\n They boost your immune system and brain health<\/p>\n Again, those antioxidants come into play. Grapes have anti-inflammatory and antioxidant properties that are ideal for keeping your immune system strong. The same anti-inflammatory nature could also support brain health, Menning adds.<\/p>\n They keep your gut on track<\/p>\n The fruits are packed with fiber, water, and potassium, making them contribute to healthy digestion, Menning says, and a common food to relieve constipation<\/a>. These attributes also mean they contribute to healthy blood clotting, Menning adds. <\/p>\n Potential downsides of grapes<\/p>\n \u201cIf you\u2019re not paying attention to how much you are eating, too many grapes can add to the amount of carbs and calories in your diet, increasing your risk of weight gain,\u201d says Menning. \u201cGrapes are also very low in protein and fat, so on their own they may not keep you full for long.\u201d<\/p>\n She adds: \u201cIf several servings are eaten, they may cause blood sugar spikes for people with diabetes or insulin resistance. In excess, they may cause loose stool or diarrhea.\u201d Though with 27 g of carbohydrate per serving, those following a low-carb diet may want to eat less than that.<\/p>\n Which color grapes are the healthiest? <\/p>\n Green vs. red grapes<\/a> share similar nutrition info. In stores, you\u2019ll likely find the standard black, red, and green grapes, says Brian Contreras<\/a>, former chef and director of culinary experiences at Miraval Resorts and Spas\u2019<\/a>. Red and black grapes tend to have more sugar content than green ones when picked ripe, but they all contain the antioxidants responsible for the fruit\u2018s purported health benefits. <\/p>\n How to select and store grapes<\/p>\n