The Top 16 Health Benefits of Grapes

Grapes are high in several important nutrients. Just 1 cupTrusted Source (151 grams) of red or green grapes provides:

• Calories: 104
• Carbs: 27 grams
• Protein: 1 gram
• Fat: 0.2 grams
• Fiber: 1.4 grams
• Copper: 21% of the daily value (DV)
• Vitamin K: 18% of the DV
• Thiamine (vitamin B1): 9% of the DV
• Riboflavin (vitamin B2): 8% of the DV
• Vitamin B6: 8% of the DV
• Potassium: 6% of the DV
• Vitamin C: 5% of the DV
• Manganese: 5% of the DV
• Vitamin E: 2% of the DV

Grapes are a rich source of copper and vitamin K. Copper is an essential mineral involved in energy production, while vitamin K is vital for blood clotting and healthy bones.

Grapes also provide good amounts of B vitamins, such as thiamine, riboflavin, and B6. Both thiamine and riboflavin are needed for growth and development, while B6 is mainly required for protein metabolism.

Grapes may support heart health in several ways.

May help lower blood pressure

One cupTrusted Source (151 grams) of grapes contains 6% of the DV for potassium, a mineral necessary for maintaining healthy blood pressure levels.

Evidence shows that potassium helps lower blood pressure primarily by dilatingTrusted Source the arteries and veins. It may also help excrete sodium and prevent the narrowing of arteries and veins that would otherwise increase blood pressure.

However, a review of 32 studies determined that potassium intakes that are too low or too high may lead to high blood pressure. Researchers advised sticking to the current daily intake recommendation of 4.7 grams.

May help reduce cholesterol

Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption.

In an 8-week study published Trusted Sourcein 2015 in 69 people with high cholesterol, eating 3 cups (500 grams) of red grapes daily helped lower total and LDL (bad) cholesterol levels. However, white grapes didn’t have the same effect.

Additionally, diets high in resveratrol, an antioxidant in grapes, may help decrease cholesterol levels.

Antioxidants are compounds that help repair the damage to your cells caused by free radicals, harmful molecules that cause oxidative stress. Oxidative stress is associated with several chronic health conditions, including diabetes, cancer, and heart disease.

Grapes are rich in several powerful antioxidants. The highest concentration of antioxidants is found in the skin and seeds. However, multiple factors may affectTrusted Source their concentration, including grape variety, maturity, post-harvest storage, and environmental factors.

These beneficial compounds remain present even after fermentation, which is why wine is also an antioxidant source.

Some grape varieties contain a higher content of anthocyanins, a class of antioxidant flavonoids that give these fruits orange, red, blue, pink, and purple colors. Human and animal studies indicate that anthocyanins may help prevent or treat brain and heart diseases.

Other important antioxidants in this fruit are resveratrol and quercetin, which may help protect against heart disease, high blood sugar levels, and cancer.

Grapes also contain vitamin C, beta carotene, lutein, and ellagic acid, which are also powerful antioxidants.

The antioxidants in grapes may protect against certain types of cancer.

Resveratrol may help by reducing inflammation, acting as an antioxidant, and blocking the growth and spread of cancer cells in your body.

Grapes also contain quercetin, anthocyanin, and catechin antioxidants — all of which may have cancer-fighting effects.

Test-tube and animal studies show that grape extracts may block the growth and spread of human colon, prostate, and breast cancer cells.

Additionally, a 2-week study published in 2015 in 30 people found that those over 50 who ate 0.3–1 pound (150–450 grams) of grapes daily experienced decreased markers of colon cancer risk.

While more human studies are needed, a diet high in antioxidant-rich foods like grapes has been linked to lower cancer risk.

Grapes contain 23 gramsTrusted Source of sugar per cup (151 grams), or in 22 seedless grapes, which may make you wonder if they’re a good choice for people with diabetes.

On a glycemic index (GI) rating, a measure of how quickly a food raises your blood sugar, grapes range from 49 to 59, depending on variety.

The definition of low GI variesTrusted Source by source, with some considering under 55 low and others considering under 50 as low.

Grapes’ GI score may range from low to medium, in which case they may raise your blood sugar levels at a slow or moderate pace, but won’t necessarily cause it to increase rapidly.

However, eating too much of a low GI food can have the same effect on your blood sugar levels as eating a high GI food. So, it’s best to eat grapes in moderation.

Compounds found in grapes may also help improve markers of insulin response.

In a review of 29 studiesTrusted Source in 1,297 adults, grapes and grape supplements significantly decreased what’s called homeostatic model assessment of insulin resistance (HOMA-IR), a measure of insulin resistance.

In particular, the compound resveratrol may improve your body’s ability to use insulin by:

• decreasing insulin resistance
• increasing insulin sensitivity
• protecting your pancreas’s beta cells, which produce insulin
• improving insulin production
• helping the body maintain a stable and consistent level of blood glucose

Managing your blood sugar levels over time can reduce your diabetes risk and help prevent diabetes-related complications.

Plant compounds in grapes may protect against common eye diseases.

A 2023 studyTrusted Source in older adults from Singapore suggests that eating grapes regularly may benefit a few indicators of eye health.

In a 2015 test-tube study, resveratrol was found to protect retina cells in the human eye from ultraviolet A (UVA) light. This may lower your risk of age-related macular degeneration (AMD), a common eye disease.

According to one review, resveratrol may also safeguard against glaucoma, cataracts, and diabetic eye disease.

Plus, grapes contain the antioxidants lutein and zeaxanthin, which may help maintain eye health, improve visual performance, and prevent common age-related eye diseases.

Eating grapes may boost memory and brain health.

In a 12-week study published in 2017, 111 healthy older adults took 250 mg of a grape supplement daily, significantly improving scores on a test measuring attention, memory, and language compared with baseline values.

Another older study in healthy young adults showed that drinking 7.8 ounces (230 mL) of grape juice improved both mood and the speed of memory-related skills 20 minutes after consumption.

In a 2015 studyTrusted Source in rats, 4 weeks of resveratrol intake improved learning, memory, and mood. In addition, the rats’ brains showed signs of increased growth and blood flow.

Resveratrol may protect against Alzheimer’s disease by reducing brain inflammation and removing amyloid-beta peptide, the accumulation of which has been linked to this condition.

Grapes contain many minerals necessaryTrusted Source for bone health, including:

• potassium
• manganese
• vitamins B, C, and K, which help prevent osteoporosis, a condition that leads to fragile bones

Some research also suggests that resveratrol may improve bone density.

A 2-year study in postmenopausal women showed that taking 75 mg of resveratrol twice daily improved bone mineral density and slowed bone loss, reducing the risk of major fractures and hip fractures.

However, additional human studies on the benefits of grapes on bone health are still needed.

Several compounds in grapes may protect against harmful microorganisms.

Resveratrol hasTrusted Source antimicrobial properties that inhibit the growth of bacteria and fungi, such as Campylobacter jejuni and Candida albicans.

It may also protect against foodborne illnesses. When added to various types of food, resveratrol helps prevent the growth of harmful bacteria, such as E. coli.

Other compounds in grapes with antimicrobial activity include anthocyanins, which may destroyTrusted Source bacterial cell walls.

Grapes are a good source of vitamin C, which is well known for its immune system benefits.

Plant compounds in grapes may affect aging and life span.

Research shows that resveratrol may delay signs of aging by mimicking the beneficial effects of calorie restriction, such as reducing oxidative stress, enhancing stress resistance, and improving inflammatory response.

Keep in mind that these benefits have only been seen in animal studies.

Resveratrol activates the SirT1 gene, which is activated by low calorie diets and linked to longer lifespans.

Resveratrol also activates sirtuin, a protein that regulates cellular processes like aging and cell death.

While low-level inflammation is a typical bodily response, chronic inflammation plays a key role in the development of long-term health conditions like cancer, heart disease, diabetes, arthritis, and autoimmune disorders.

Notably, anthocyanin and resveratrol compounds in grapes have been linked to powerful anti-inflammatory properties.

Research shows that both compounds can suppress the expression of inflammatory markers like tumor necrosis factor-alpha (TNF-alpha) and interleukin-6 (IL-6).

Yet, studies involving grapes themselves are lacking.

Resveratrol may have numerous protective effects on your skin and hair.

This compound has gained popularity in cosmetic products because it mayTrusted Source penetrate the skin barrier, increase collagen concentration, and protect against UV damage from sun exposure.

Animal studies suggest that resveratrol’s effect on collagen production may promote faster wound healing.

Because oxidative stress and inflammation play a role in hair loss, research in miceTrusted Source suggests that resveratrol may also promote hair growth.

Resveratrol may protect hair follicles from environmental damage and promote the rapid increase of important follicular cells that encourage hair growth.

Nevertheless, studies on the effects of grape consumption on skin and hair are lacking.

Obesity may increaseTrusted Source the risk of multiple health conditions, including diabetes, heart disease, and cancer.

Notably, anthocyanins in grapes may have anti-obesity effects. Studies in rats fed a high fat diet suggest that anthocyanins may suppress body weight gain and reduce liver fat content.

Additionally, research in animalsTrusted Source found that proanthocyanidin extract from grape seed may increase levels of the fullness hormone GLP-1, which may lower appetite and reduce food intake.

Nonetheless, human studies are lacking.

Constipation involves passing stool less often than usual and feelings of incomplete evacuation.

Treatment usually involvesTrusted Source dietary changes, such as increasing fiber and fluid intake, since dehydration is a common secondary cause of constipation.

Fiber in whole fruits like grapes may significantly improve constipation by reducing the time it takes for stool to move through the colon, increasing fecal weight, and facilitating daily bowel movements compared with fruit juices.

Additionally, grapes are 81%Trusted Source water, so they may help you reach your hydration goals.

Research suggests a direct link between diet and sleep.

Grapes are a natural source of melatonin, a sleep-promoting hormone that regulates your sleep-wake cycle.

Melatonin is found mainlyTrusted Source in grape skin, which is why it’s also present in products like grape juice and wine.

Since melatonin works hand-in-hand with your internal clock, intake timing is an essential factor to consider. If you’re eating grapes to help you sleep, aim to consume them early in the evening.

Grapes are delicious, versatile, and easy to incorporate into a healthy diet. A few ways to enjoy them include:

• Eat grapes by themselves as a morning or afternoon snack.
• Blend with spinach, cucumber, banana, kale, and mint for a nutrient-rich smoothie.
• Serve on top of your favorite yogurt with crushed nuts and a drizzle of honey.
• Enjoy frozen grapes as a refreshing summer treat.
• Toss chopped grapes on your salad of choice.
• Pair with sliced apples, strawberries, and dark chocolate for a sweet but healthy dessert.
• Drink 100% grape juice.
• Enjoy red wine in moderation.

Grapes and grape juice share multiple health benefits, but the whole fruit is generally healthier.

That’s partly because the grape juice production process, which includes heating the juice to avoid fermentation, may reduce its antioxidant content by 44%.

In addition, fruit juices provide little to no fiber compared with whole fruits and a higher sugar content.

Diets that include whole fruits instead of juice are more effective for weight management because they lead to:

• a slower rise in blood sugar levels, which prevents your blood sugar and insulin levels from spiking and crashing
• delayed stomach emptying, which increases feelings of fullness and reduces food intake

In addition, evidence suggests that about 90% of adult female and 97% of adult maleTrusted Source Americans meet the recommended fiber intake, which is 38 and 25 grams daily for males and females, respectively.

So, you should aim to eat fresh grapes rather than drink grape juice whenever possible.

Like whole grapes and grape juice, wine also provides antioxidants and may offer similar health benefits.

Research suggests that moderate wine intake may protect against heart disease, diabetes, and even some types of cancer.

However, keep in mind that heavy drinking, defined as more than four drinks per day, is associated with an increased riskTrusted Source of death and heart disease.

Current U.S. dietary guidelinesTrusted Source recommend limiting your alcohol intake to 1 drink per day for women and 2 drinks per day for men. For reference, every 5 ounces (150 mL) of wine equals 1 drink. They also note that drinking less alcohol, or none at all, is better for your health.

Nevertheless, while moderate wine intake may positively affect your health, like grape juice, it lacks the fiber content of whole grapes.

Grapes offer several important nutrients and powerful plant compounds that benefit your health. Though they contain sugar, they don’t appear to negatively impact blood sugar management when eaten in moderation.

Antioxidants like resveratrol provide most of grapes’ benefits, including their anti-inflammatory, anti-diabetes, and anticancer properties.

They are also quite delicious and easy to add to your diet. For the most benefits, choose fresh grapes over grape juice or wine.