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Grapes have been cultivated for around 8,000 years and have been eaten in both fresh and dried forms (i.e. raisins, sultanas, currants) throughout history. One of the most notable uses for grapes in both present times and throughout history, is in the production of wine. Other varieties of grape products have places in many different cuisines throughout the world including oils, jam and preserves, juice, and vinegars.
Grapes played a significant role in the invention of alcohol, as yeast was one of the earliest microorganisms that was used in fermentation, and it occurs naturally on the skin of grapes. This discovery has let cultures produce (and consume…yum!) wine for thousands of years across many global cultures.
Alcohol fermentation was discovered thanks to grapes! The natural yeast found on grape skins was used in the earliest fermentation and production of wine.
Grapes are small and spherical or oval shaped, and they typically grow in clusters ranging from 15 to 300! They grow on vines and are commonly cultivated in large quantities on vineyards or orchards. They can be found in a large variety of colors including dark blue, green, black, crimson, orange, pink, yellow, and even some purple hues. There are specific nutrients- most notably anthocyanins and polyphenols- that are responsible for the varying shades of grapes, and consequently any differing shades of wine that might result from fermentation.
Though the majority of the world’s grapes are used to make wine (about 71%!!), a healthy 27% is typically consumed as fresh fruit, and a further 2% are consumed dried. These statistics lead to the classification of grapes as being either table or wine grapes. While there are no formal records that break down the global grape production by their specific variety, it is estimated that the most widely cultivated and consumed variety is the Thompson Seedless grape, otherwise known as the sultana.
Grapes are generally classified as “wine grapes” or “table grapes” and each has slightly different qualities such as skin thickness, and sweetness level.
Wine grapes are usually selected for their thick skins, as this is where most of the aroma of wines is derived from. They are usually sweeter also, as they are harvested during their peak sugar levels (about 24% by weight.) Table grapes on the other hand are usually harvested when they have sugar content of 15% by weight.
Table grapes usually are somewhat larger than wine grapes and have a thinner skin which makes them easier to eat and use for cooking purposes. These grapes are often cultivated for their seedless varieties as it offers a much more pleasant eating experience. However, seedless varieties may be missing out on some phenomenal phytonutrients as the seeds are where many beneficial nutrients are found!
Grapes notably have a very impressive phytonutrient known as resveratrol, which is infamous for its prevention of aging, anti-inflammatory, and antioxidant properties. Resveratrol is also known to show benefits for prevention of cancer, as well as offer cardio-protective and neuro-protective effects, in addition to being beneficial for diabetes, liver disease, obesity, Alzheimer’s disease and Parkinson’s disease.
Let’s dive into the juicy details of this fruit that’s jam-packed with both deliciousness and nutrients!
Nutrivore Score for European Grapes – 271
European grapes (red or green) have a Nutrivore Score of 271, making them a medium nutrient-dense food! Plus, they are a low-fat food; European grapes (red or green) have 0.2 grams of fat per 1-cup serving!
Per serving, European grapes (red or green) are a best source (>50% daily value) of coQ10; an excellent source (20-50% daily value) of copper, and polyphenols; and a good source (10-20% daily value) of vitamin K.
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European Grape Nutrition Facts
One serving of European grapes (red or green) is standardized to 1 cup or about 151 grams (5.3 ounces). One serving of European grapes is roughly equivalent to 31 grapes.
European Grape Nutrition Facts Per Serving
| Grapes, European, red or green, raw | Nutrivore Score: 271 | Nutrient Density: Medium |
|---|---|---|
| Serving Size: 1 cup (151 grams) | Protein: 1.1 grams | Net Carbohydrates: 26.0 grams |
| Calories: 104 | Total Fat: 0.2 grams | Dietary Fiber: 1.4 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 4.5 μg RAE | 1% DV |
| Vitamin B1 (Thiamin) | 104.2 μg | 9% DV |
| Vitamin B2 (Riboflavin) | 105.7 μg | 8% DV |
| Vitamin B3 (Niacin) | 0.3 mg | 2% DV |
| Vitamin B5 (Pantothenic Acid) | 0.1 mg | 2% DV |
| Vitamin B6 (Pyridoxine) | 129.9 μg | 8% DV |
| Vitamin B7 (Biotin) | 2.4 μg | 8% DV |
| Vitamin B9 (Folate) | 3.0 μg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 4.8 mg | 5% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.4 mg | 3% DV |
| Vitamin K | 22.0 μg | 18% DV |
| Choline | 8.5 mg | 2% DV |
| Myo-Inositol | 24.2 mg | ~ |
| CoQ10 | 7.7 mg | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.0 g | 0% DV |
| ALA | 16.6 mg | 1% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 0% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 15.1 mg | 1% DV |
| Copper | 191.8 μg | 21% DV |
| Iodine | ~ | ~ |
| Iron | 0.5 mg | 3% DV |
| Magnesium | 10.6 mg | 3% DV |
| Manganese | 107.2 μg | 5% DV |
| Phosphorus | 30.2 mg | 2% DV |
| Potassium | 288.4 mg | 6% DV |
| Selenium | 0.2 μg | 0% DV |
| Sodium | 3.0 mg | 0% DV |
| Zinc | 0.1 mg | 1% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 169.1 μg | ~ |
| Polyphenols | 267.1 mg | ~ |
| Phytosterols | 30.2 mg | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | ~ | ~ |
Grape Nutrition Varies With Processing
The Nutrivore Score of grapes varies based on method of preparation and processing. Grapes are consumed in numerous ways such as in grape juice, jams, jellies, and dried as raisins. Typically raisins come from Thompson seedless European varieties that have been dried in the sun, oxidizing and caramelizing the fruit’s natural sugars and resulting in the characteristic dark brown or black color.
| NUTRIVORE SCORE | |
|---|---|
| European grapes, red or green (ex. Thompson seedless), raw | 271 |
| Grape juice, canned or bottled, unsweetened | 110 |
| Grapes, canned, Thompson seedless, water pack, solids and liquids | 281 |
| Raisins, dark, seedless | 106 |
| Raisins, golden, seedless | 103 |
| Raisins, seeded | 114 |
Grape Nutrition Varies With Variety
There are numerous types of grapes, varying with respect to color, flavor, seeds, size, skin-type, sugar content, and nutrient profile which means their Nutrivore Scores also vary. In fact, there are over 5,000 cultivars of European grapes, including the popular Thompson seedless variety, which is estimated to be the most widely cultivated and consumed variety in the world and otherwise known as the sultana.
| NUTRIVORE SCORE | |
|---|---|
| European grapes, red or green (ex Thompson seedless), raw | 271 |
| Muscadine grapes, raw | 644 |
| Slip skin (American type) grapes, raw | 365 |
Impressed European grapes are jam-packed with nutrients? Maybe your friends will be too!
Health Benefits of European Grape Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1-cup serving of European grapes (red or green) and see how they benefit our health.
European Grapes Provide 7.7 mg of CoQ10
European grapes are a best source of coQ10, providing an impressive 7.7 mg of coQ10 per 1-cup serving!
Ubiquinone is the oxidized form and ubiquinol is the reduced, more bioavailable form of the vitaminlike compound coenzyme Q10 (coQ10). CoQ10 is a potent antioxidant and a cofactor in the electron transport chain for the production of ATP. It may be helpful in treating or preventing heart and blood vessel conditions, diabetes, gum disease, muscular dystrophy, chronic fatigue syndrome, and breast cancer. Sources include beef, pork, mackerel, yellowtail fish, and chicken; it’s also found in smaller amounts in vegetables like broccoli and herbs like parsley.
European Grapes Provide 267.1 mg of Polyphenols
European grapes are an excellent source of polyphenols, providing 267.1 mg of polyphenols per 1-cup serving!
Polyphenols play a huge role in protecting against cancer, heart disease, diabetes, asthma, osteoporosis, neurodegenerative diseases, and other conditions associated with oxidative stress. In fact, a major reason foods like red wine and olive oil (as well as diets rich in both, such as the Mediterranean diet) show up as so beneficial may be due to their high polyphenol content! Along with chronic diseases, supplementing with polyphenols has been shown to protect against infections and reduce the signs of aging. Polyphenols exert their most potent effects by acting as antioxidants—preventing cellular damage by neutralizing hazardous oxygen radicals and improving cellular health as a result (which, in turn, benefits virtually every system in the body). As a result of their antioxidant properties, polyphenols also boost the immune system and protect against both chronic and acute diseases. In addition, polyphenols can help regulate enzyme function, stimulate cell receptors, modulate the functions of inflammatory cells (including T and B lymphocytes, macrophages, platelets, and natural killer cells), alter adhesion molecule expression, affect nerve cells and cardiac muscle cells, and exert antiviral effects. Learn more about polyphenols here.
European Grapes Provide 21% DV Copper
European grapes are also an excellent source of copper, providing 21% of the daily value per 1-cup serving!
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
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How Much European Grapes Should We Eat Per Day?
Grapes aren’t just bunches of fun to eat, they are jam-packed with nutrients as well!
Eating two or three servings of fruit per day is optimal from a health perspective. A 2017 systemic review and meta-analysis looked at how all-cause mortality was impacted by varying intakes of 12 different food groups: whole grains and cereals, refined grains and cereals, vegetables, fruits, nuts, legumes, eggs, dairy products, fish, red meat, processed meat, and sugar-sweetened beverages. This analysis revealed non-linear relationships between how much of a particular food group we eat and how it impacts our health. While the results revealed no upper limit to the benefits of vegetable intake, the sweet spot for fruit intake was 300 grams daily. Intakes of fruit over 400 grams per day were not as beneficial as 300 grams, but the good news is that even intakes of 600 grams of fruits per day was superior to no fruit at all! This sweet spot for fruit intake translates to 2 to 3 servings of fruit daily.
And a 2018 review similarly concluded that two to three servings of fruit daily was optimal for reducing risk of cardiovascular disease, type 2 diabetes, obesity, chronic obstructive pulmonary disease, chronic constipation, and inflammatory bowel disease.
Fruit makes a convenient snack, a healthy dessert, a whimsical addition to salads, and a sophisticated flavoring agent in the form of salsas, jams, and chutneys. A serving is standardized to 1 cup chopped for raw vegetables and fruits (typically translates to 1/2 cup to 2/3 cup once cooked). Learn more in Importance of Vegetables and Fruit
It’s always best to mix up the fruits and veggies you eat day to day (aiming for a wide variety of different vegetables and fruits throughout the week), and grapes definitely have a place at the table.
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Phenol-Explorer: Grape [Black]
Phenol-Explorer: Grape [Green]
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USDA Food Central Database: Grapes, red or green (European type, such as Thompson seedless), raw
Watanabe T, Kioka M, Fukushima A, Morimoto M, Sawamura H. Biotin content table of select foods and biotin intake in Japanese. Int J Anal Bio-Sci. 2014. Vol 2(4):109-125.
