Red, black and green grapes are identical in terms of nutrition facts, but they do have slightly different antioxidants. Whereas dark grapes have anthocyanin, green grapes have flavanols.

These differences are minuscule, as all grapes have been shown to be beneficial. All grapes have a variety of inflammation-fighting antioxidants. But red and black grapes also contain anthocyanin and reservatrol, the plant compounds that have been linked to heart and cognitive health.

As a matter of fact, one hundred percent grape juice contains the beneficial polyphenols that are found in grapes, and research has found a clear relationship between drinking grape juice and reducing cardiovascular disease risk. Although grapes are inherently sweet, they pair well with both savory and dessert dishes.

Below are some interesting ways to use grapes in your kitchen. For a sour and sweet snack, try this Pickled Grapes recipe. Sweet: Pop a bunch of washed grapes in the freezer and enjoy them frozen anytime.

Pair grapes with chocolate in this simple Chocolate-Grape Bark or add them to a simple and satisfying White Kiwi Sangria Recipe. Natalie Rizzo is a New York City-based dietitian, the founder of Greenletes and author of "Planted Performance.

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Follow today. More Brands NBC News Logo MSNBC Logo. Facebook Pinterest Email SMS Print Whatsapp Reddit Pocket Flipboard Twitter Linkedin. On The Show Shop Wellness Parents Food Life TODAY Plaza. By Natalie Rizzo. Grape Nutrition Facts A ¾ cup serving of grapes has:. More nutritional information on everyday foods: How many calories are in an orange?

How many calories are in an egg? How many calories are in a banana? How many calories are in an apple? However, you can leave them unrinsed when placing them in the fridge. The fridge should be set at 30 to 32 degrees Fahrenheit to help keep them fresh longer.

Grapes are good on their own as a snack, but you can also add them to many dishes:. Grapes are a juicy, delicious snack that can provide you with a variety of health benefits. For example, grapes are rich in nutrients and can be beneficial for immunity, sleep, and heart health.

There are few risks of grape consumption and several ways to enjoy grapes. Grapes likeliness in reference to normal blood pressure. Open Access Journal of Science. US Department of Agriculture. Grapes, raw. Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits.

Food Nutr Res. Lee J, Torosyan N, Silverman DH. Examining the impact of grape consumption on brain metabolism and cognitive function in patients with mild decline in cognition: A double-blinded placebo controlled pilot study.

Exp Gerontol. Zhou DD, Li J, Xiong RG, et al. Bioactive compounds, health benefits and food applications of grape. Meng JF, Shi TC, Song S, Zhang ZW, Fang YL. Melatonin in grapes and grape-related foodstuffs: A review. Food Chem.

National Center for Complementary and Integrative Health. Melatonin: what you need to know. National Heart, Lung, and Blood Institute. What are sleep deprivation and deficiency? Bonnefont-Rousselot D. Resveratrol and Cardiovascular Diseases.

Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease. Published Feb Centers for Disease Control and Prevention.

Water and healthier drinks. Food allergy. Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al. Therapeutic benefits and dietary restrictions of fiber intake: a state of the art review.

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Another study in healthy young adults showed that drinking 7. Grapes contain many minerals necessary for bone health — including potassium, manganese, and vitamins B, C, and K, which help prevent osteoporosis, a condition that leads to fragile bones 1 , Additionally, animal and human studies demonstrate that resveratrol may improve bone density 44 , 45 , Furthermore, 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 Grapes contain vitamins and minerals important for bone health, although more research is needed in humans.

Several compounds in grapes may protect against harmful microorganisms 4 7 , For example, resveratrol has antimicrobial properties that inhibit the growth of bacteria and fungi like 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 49 , Other compounds in grapes with antimicrobial activity include anthocyanins, which may destroy bacterial cell walls Lastly, grapes are a good source of vitamin C , which is well known for its immune system benefits 1 , Grapes contain several compounds that may have beneficial effects against harmful bacteria and fungi.

Plant compounds in grapes may affect aging and lifespan. 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 53 , In addition, resveratrol activates the SirT1 gene, which is activated by low calorie diets and has been linked to longer lifespans 55 , Resveratrol also activates sirtuin, a protein that regulates cellular processes like aging and cell death Resveratrol, which is found in grapes, has been shown to activate genes associated with slower signs of aging and longer lifespan.

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 51 , Research shows that both compounds can suppress the expression of inflammatory markers like tumor necrosis factor-alpha TNF-alpha and interleukin-6 IL-6 60 , Grapes contain compounds with anti-inflammatory effects, which may in turn protect against chronic diseases.

In fact, this compound has gained popularity in cosmetic products because it penetrates the skin barrier and increases collagen concentration, as well as protects against UV damage from sun exposure 62 , Because oxidative stress and inflammation play a role in hair loss, research suggests that resveratrol may also promote hair growth For starters, resveratrol protects hair follicles from environmental damage.

It also promotes the rapid increase of important follicular cells that encourage hair growth The antioxidant resveratrol in grapes may protect your skin from damage and promote hair growth but more research is needed.

Obesity may increase your 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 show that anthocyanins may suppress body weight gain and reduce liver fat content Additionally, research in animals found that proanthocyanidin extract from grape seed may increase levels of the fullness hormone GLP-1, which may lower appetite and reduce food intake Antioxidants in grapes may combat obesity by inhibiting appetite and preventing weight gain.

However, research in humans is lacking. Constipation involves passing stool less often than usual and feelings of incomplete evacuation 66 , Dietary changes like increasing fiber and fluid intake are essential to treatment , since dehydration is a common secondary cause of constipation Fiber in whole fruits like grapes may significantly improve constipation symptoms by reducing the time it takes stool to move through your colon, as well as increasing fecal weight and daily bowel movements, compared with fruit juices Evidence suggests a direct link between diet and sleep In fact, studies have determined that grapes are a natural source of melatonin , a sleep-promoting hormone that regulates your sleep-wake cycle 69 , 70 , Since melatonin works hand-in-hand with your internal clock, intake timing is an essential factor to consider.

Grapes are delicious, versatile, and easy to incorporate into a healthy diet. Here are a few ways to enjoy them:. Grapes are easy to snack on or add to your meals. Grape juice and red wine — in moderation — may provide benefits as well.

Both grapes and grape juice share multiple health benefits, but the whole fruit is generally healthier. In addition, fruit juices provide little to no fiber compared with whole fruits, as well as a higher sugar content. Evidence shows that diets that include whole fruits instead of juice are more effective for weight management for the following reasons 68 :.

While whole grapes and grape juice provide multiple nutrients, eating fresh fruit ensures a higher intake of fiber and antioxidants, plus a lower sugar intake. Like whole grapes and grape juice, wine is a good source of antioxidants and offers numerous health benefits In fact, research shows that moderate wine intake may protect against heart disease, diabetes, and even cancer 75 , 76 , However, keep in mind that heavy drinking — defined as more than four drinks per day — is associated with an increased risk of death and heart disease 78 , Current U.

dietary guidelines recommend limiting your alcohol intake to 1 drink per day for women and 2 drinks per day for men. For reference, every 5 ounces mL of wine equals 1 drink Like whole grapes, wine is a good source of antioxidants, and it offers multiple health benefits.

However, excessive intake may lead to detrimental health effects. Grapes offer several important nutrients and powerful plant compounds that benefit your health.

They are also quite delicious and easy to add to your diet. For the most benefits, choose fresh grapes over grape juice or wine. Try this today: If you want your grapes to last up to 14 days, choose the ones with a green stem and store them in an airtight container at the back of your fridge, which is usually the chilliest spot.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Grapes are a delicious fruit to snack on, but are they good for you?

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The Top 16 Health Benefits of Grapes.

Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Ariane Lang, BSc, MBA and Melissa Groves — Updated on February 23, Packed with nutrients.

May aid heart health. High in antioxidants. May have anticancer effects. May protect against diabetes and lower blood sugar levels. May benefit eye health. May improve memory, attention, and mood. May support bone health. What the Benefits of Grape Suggest About Wine What about all of the hype around red wine being heart-healthy?

Among the most popular kinds are: The European grape V. You can: Use your oven to dry grapes into raisins. Make your own muscadine wine. Cook up and can a batch of Concord jelly. Better yet, turn wine to vinegar and liven your salads. Editorial Sources and Fact-Checking. Resources Grape. Grapes: A Brief History.

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World Atlas. June 1, Harvest of the Month [PDF]. California Department of Public Health. Vitamin C. National Institutes of Health. March 26, Vitamin K. March 22, Callaghan C, Leggett R, Levin R. A Comparison of Total Antioxidant Capacities of Concord, Purple, Red, and Green Grapes Using the CUPRAC Assay.

December Grapes, Red or Green European Type, Such as Thompson Seedless , Raw. Department of Agriculture.

April 1, July 1, Grape Seed Extract. National Center for Complementary and Integrative Health. August Feringa HH, Laskey DA, Dickson JE, et al. The Effect of Grape Seed Extract on Cardiovascular Risk Markers: A Meta-Analysis of Randomized Controlled Trials. Journal of the American Dietetic Association.

Zhang H, Liu S, Li L. The Impact of Grape Seed Extract Treatment on Blood Pressure Changes. Muraki I, Imamura F, Manson J, et al. Fruit Consumption and Risk of Type 2 Diabetes: Results From Three Prospective Longitudinal Cohort Studies.

August 29, Oregon State University. Glycemic Index and Glycemic Load. March Semba R, Ferrucci L, Benedetta B, et al. Resveratrol Levels and All-Cause Mortality in Older Community-Dwelling Adults. JAMA Internal Medicine. July June Warfarin Coumadin and Your Diet [PDF]. Michigan Medicine: University of Michigan.

January Why Vitamin K Can Be Dangerous if You Take Warfarin. Cleveland Clinic Health Essentials. October 28, Health and Nutrition. Winemakers Protect Outlawed Vines: The Grapes of Wrath.

The New York Times. September 25, September 26, Oregon Grape. Mahonia Aquifolium. How Long Do Grapevines Live? Planting, Growing, and Harvesting Grapes. All About Grapes. California Table Grape Commission.

How Long Do Grapes Last? Eat By Date. Additional Sources Asbaghi O, Nazarian B, Reiner Z, et al. The Effects of Grape Seed Extract on Glycemic Control, Serum Lipoproteins, Inflammation, and Body Weight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.

Phytotherapy Research. December 26, Homemade Raisins How-To. Old-Fashioned Muscadine Wine. The Spruce Eats. September 13, Grape Expectations: How to Make Grape Jelly. DIY Wine Vinegar. May 12, The Easiest Way to Harvest and Preserve Fresh Grape Leaves. September 24,