 Health Conditions

 Discover
 Plan
 Connect
Subscribe

NUTRITION

 Healthy Eating
 Meal Prep
 Vitamins & Supplements
 Lifestyle Diets
 Weight Management
 Conditions
 Products
Please accept our privacy policy
Healthline uses cookies to improve your experience and to show you personalized
ads. Privacy Policy.
ACCEPTMore information

NUTRITION
Evidence Based

The Top 16 Health

Benefits of Grapes
People have cultivated grapes for thousands of years, including several
ancient civilizations that revered them for their use in winemaking. Grapes
also make a quick and delicious snack you can enjoy at home or on the go.
You may find them in various colors, including green, red, black, yellow, and
pink. They come in multiple forms, too, from raisins to jellies to juice. Seeded
and seedless varieties also exist.

Grapes offer a wealth of health benefits, primarily due to their high nutrient
and antioxidant contents.

Here are the top 16 health benefits of grapes.

Share on Pin terest Milos Ljubicic/Stocksy United

1. Packed with nutrients

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

 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

As you can see, 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 (2Trusted Source, 3Trusted Source).

Grapes also provide good amounts of B vitamins like thiamine, riboflavin, and
B6. Both thiamine and riboflavin are needed for growth and development,
while B6 is mainly required for protein metabolism (4Trusted Source, 5Trusted
Source, 6Trusted Source).

SUMMARY

Grapes contain many important vitamins and minerals, including copper and
vitamins B and K.

2. May aid heart health

Grapes may boost heart health in several ways.

May help lower blood pressure

One cup (151 grams) of grapes contains 6% of the DV for potassium. This

mineral is necessary for maintaining healthy blood pressure levels (1Trusted
Source, 7Trusted Source).

Evidence shows that potassium helps lower blood pressure primarily by

helping dilate your arteries and veins. It may also help excrete sodium and
prevent the narrowing of arteries and veins that would otherwise increase
blood pressure (8Trusted Source).

However, a review of 32 studies determined that potassium intakes that are

both too low and too high may lead to high blood pressure. Researchers
advised sticking to the current daily intake recommendation of 4.7 grams
(9Trusted Source).

May help reduce cholesterol

Compounds found in grapes may help protect against high cholesterol

levels by decreasing cholesterol absorption (10Trusted Source).

In an 8-week study in 69 people with high cholesterol, eating 3 cups (500

grams) of red grapes per day helped lower total and LDL (bad) cholesterol
levels. However, white grapes didn’t have the same effect (11Trusted
Source).

Additionally, diets high in resveratrol — an antioxidant in grapes — such as

the Mediterranean diet have been shown to decrease cholesterol levels
(12Trusted Source).
SUMMARY

Compounds in grapes may protect against heart disease by lowering blood

pressure and cholesterol levels.

3. High in antioxidants
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 (13Trusted Source).

Grapes are rich in several powerful antioxidants. The highest concentration of

antioxidants is found in the skin and seeds. However, multiple factors may
affect their concentration, including grape variety, maturity, post-harvest
storage, and environmental factors (14Trusted Source).

Interestingly enough, these beneficial compounds remain present even after

fermentation, which is why wine is also an antioxidant source (14Trusted
Source, 15Trusted Source).

Some grape varieties contain a higher content of anthocyanins, a class of

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 (14Trusted Source, 15Trusted Source).

Other important antioxidants in this fruit are resveratrol and quercetin, which

may protect against heart disease, high blood sugar levels, and cancer
(14Trusted Source, 16Trusted Source).

Grapes also contain vitamin C, beta carotene, lutein, and ellagic acid, which
are also powerful antioxidants (14Trusted Source).
SUMMARY

Grapes are rich in antioxidants, which are beneficial plant compounds that
may protect against chronic health conditions.

4. May have anticancer effects

Antioxidants in grapes may protect against certain types of cancer (14Trusted
Source).

Resveratrol, an antioxidant in this fruit, may help by reducing inflammation,

acting as an antioxidant, and blocking the growth and spread of cancer cells in
your body. In fact, it has been studied for its effects against numerous cancers
(17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source).

Grapes also contain quercetin, anthocyanin, and catechin antioxidants — all

of which may have cancer-fighting effects (21Trusted Source).

Test-tube and animal studies show that grape extracts may block the growth
and spread of human colon and breast cancer cells (22Trusted
Source, 23Trusted Source, 24Trusted Source).

Additionally, a 2-week study in 30 people found that those over the age of 50
who ate 0.3–1 pound (150–450 grams) of grapes per day experienced
decreased markers of colon cancer risk (25Trusted Source).

While more human studies are needed, a diet high in antioxidant-rich foods,
such as grapes, has been linked to lower cancer risk (26Trusted Source).

SUMMARY
Antioxidants in grapes may prevent the growth and spread of multiple types of
cancer, though human research is lacking.

5. May protect against diabetes

and lower blood sugar levels
Grapes contain 23 grams of sugar per cup (151 grams), which may make you
wonder if they’re a good choice for people with diabetes (1Trusted Source).

If you take a look at their glycemic index (GI) rating — a measure of how

quickly a food raises your blood sugar — you’ll see that it ranges from 49–59,
depending on grape variety (27, 28Trusted Source).

Similarly, the definition of low GI is variable depending on the source — some

people consider under 55 as low, while others consider under 50 as low
(27, 28Trusted Source).

This means that 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 spike it.

However, keep in mind that eating too much of a low GI food will have the
same effect on blood sugars as eating a high GI food. So, it’s best to eat
grapes in moderation.

In addition, compounds found in grapes may help improve markers of insulin

response.

In a review of 29 studies 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 (29Trusted Source).
In particular, the compound resveratrol may improve your body’s ability to use
insulin by (30Trusted Source, 31Trusted Source, 32Trusted Source):

 decreasing insulin resistance

 increasing insulin sensitivity
 protecting your pancreas’s beta cells, which produce insulin
 improving insulin production
 increasing the number of glucose receptors on cell membranes

Managing your blood sugar levels over time is important for reducing your
diabetes risk and preventing diabetes-related complications.

SUMMARY

Though grapes are high in sugar, their low to moderate GI makes them fairly
safe to eat in moderation if you have diabetes. Additionally, compounds in
grapes may protect against high blood sugar.

6. May benefit eye health

Plant compounds in grapes may protect against common eye diseases.

For instance, in a study in mice, those fed grapes showed fewer signs of
damage to the retina and had better retina function than mice not given the
fruit (33Trusted Source).

Additionally, in a 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 (34Trusted
Source).
According to one review, resveratrol may also safeguard against glaucoma,
cataracts, and diabetic eye disease (35Trusted Source).

Plus, grapes contain the antioxidants lutein and zeaxanthin, which have been
shown to help maintain eye health, improve visual performance, and prevent
common age-related eye diseases (36Trusted Source, 37Trusted Source).

SUMMARY

Grapes contain several compounds — such as resveratrol, lutein, and

zeaxanthin — that may help prevent common eye diseases.

7. May improve memory,

attention, and mood
Eating grapes may boost memory and brain health.

In a 12-week study in 111 healthy older adults, taking 250 mg of a grape

supplement daily significantly improved scores on a test measuring
attention, memory, and language, compared with baseline values (38Trusted
Source).

Another 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 (39Trusted Source).

What’s more, in a study 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 (40Trusted Source).
Lastly, 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 (41Trusted Source, 42Trusted Source).

SUMMARY

Grapes contain compounds that may improve memory, attention, and mood,
as well as protect against Alzheimer’s disease.

8. May support bone health

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 (1Trusted
Source, 43Trusted Source).

Additionally, animal and human studies demonstrate that resveratrol may

improve bone density (44Trusted Source, 45Trusted Source, 46Trusted
Source).

For example, in an 8-week study, rats fed freeze-dried grape powder had
better bone absorption and calcium retention than rats that didn’t receive the
powder (44Trusted Source).

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 (46Trusted Source).

However, human studies are currently lacking.

SUMMARY
Grapes contain vitamins and minerals important for bone health, although
more research is needed in humans.

9. May protect against bacteria

and fungi
Several compounds in grapes may protect against harmful microorganisms
(4Trusted Source7Trusted Source, 48Trusted Source).

For example, resveratrol has antimicrobial properties that inhibit the growth of
bacteria and fungi like Campylobacter jejuni and Candida albicans (49Trusted
Source).

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 (49Trusted Source, 50Trusted Source).

Other compounds in grapes with antimicrobial activity include anthocyanins,

which may destroy bacterial cell walls (51Trusted Source).

Lastly, grapes are a good source of vitamin C, which is well known for its
immune system benefits (1Trusted Source, 52Trusted Source).

SUMMARY

Grapes contain several compounds that may have beneficial effects against
harmful bacteria and fungi.
10. May slow signs of aging and
promote longevity
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
(53Trusted Source, 54Trusted Source).

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

In addition, resveratrol activates the SirT1 gene, which is activated by low

calorie diets and has been linked to longer lifespans (55Trusted
Source, 56Trusted Source).

Resveratrol also activates sirtuin, a protein that regulates cellular processes

like aging and cell death (57Trusted Source).

SUMMARY

Resveratrol, which is found in grapes, has been shown to activate genes

associated with slower signs of aging and longer lifespan.

11. May lower inflammation

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 (58Trusted
Source).
Notably, anthocyanin and resveratrol compounds in grapes have been linked
to powerful anti-inflammatory properties (51Trusted Source, 59Trusted
Source).

Research shows that both compounds can suppress the expression of

inflammatory markers like tumor necrosis factor-alpha (TNF-alpha) and
interleukin-6 (IL-6) (60Trusted Source, 61Trusted Source).

Yet, studies involving grapes themselves are lacking.

SUMMARY

Grapes contain compounds with anti-inflammatory effects, which may in turn

protect against chronic diseases.

12. May benefit skin and hair

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

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 (62Trusted
Source, 63Trusted Source).

Animal studies show that resveratrol’s effect on collagen production may

promote faster wound healing (63Trusted Source).

Because oxidative stress and inflammation play a role in hair loss, research
suggests that resveratrol may also promote hair growth (64Trusted Source).
For starters, resveratrol protects hair follicles from environmental damage. It
also promotes the rapid increase of important follicular cells that encourage
hair growth (64Trusted Source).

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

are lacking.

SUMMARY

The antioxidant resveratrol in grapes may protect your skin from damage and
promote hair growth but more research is needed.

13. May have anti-obesity effects

Obesity may increase your risk of multiple health conditions, including
diabetes, heart disease, and cancer (65Trusted Source).

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 (60Trusted Source).

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 (65Trusted Source).

Nonetheless, human studies are lacking.

SUMMARY

Antioxidants in grapes may combat obesity by inhibiting appetite and

preventing weight gain. However, research in humans is lacking.
14. May relieve constipation
Constipation involves passing stool less often than usual and feelings of
incomplete evacuation (66Trusted Source, 67Trusted Source).

Dietary changes like increasing fiber and fluid intake are essential to

treatment, since dehydration is a common secondary cause of constipation
(67Trusted Source).

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 (68Trusted Source).

Additionally, grapes are 81% water, so they may help you reach your
hydration goals (1Trusted Source).

SUMMARY

As a good source of water and fiber, grapes may help relieve constipation.

15. May support sleep

Evidence suggests a direct link between diet and sleep (69Trusted Source).

In fact, studies have determined that grapes are a natural source of melatonin,
a sleep-promoting hormone that regulates your sleep-wake cycle (69Trusted
Source, 70Trusted Source, 71Trusted Source).

Interestingly enough, melatonin is found mainly in grape skin, which is why it’s
also present in products like grape juice and wine (69Trusted Source).
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.

SUMMARY

Grapes are a natural source of melatonin, a hormone that may improve your
sleep quality.

16. Easy to add to your diet

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

 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.
SUMMARY

Grapes are easy to snack on or add to your meals. Grape juice and red wine
— in moderation — may provide benefits as well.
Fresh grapes fruit vs. grape juice
Both grapes and grape juice share multiple health benefits, but the whole fruit
is generally healthier.

That’s partly because the production process for grape juice — which includes
heating the juice to avoid fermentation — may reduce its antioxidant content
by 44% (72Trusted Source, 73Trusted Source).

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 (68Trusted
Source):

 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 shows that only about 5% of Americans meet

the recommended fiber intake, which is 38 and 25 grams daily for men and
women, respectively (74Trusted Source).

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

SUMMARY
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.

Does wine provide health

benefits?
Like whole grapes and grape juice, wine is a good source of antioxidants and
offers numerous health benefits (75Trusted Source).

In fact, research shows that moderate wine intake may protect against heart

disease, diabetes, and even cancer (75Trusted Source, 76Trusted
Source, 77Trusted Source).

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 (78Trusted Source, 79Trusted Source).

Current U.S. 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 (150 mL) of wine equals 1 drink (79Trusted Source).

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

SUMMARY

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.
The bottom line
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 control 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.

Just one thing

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.

More Healthy Snack Ideas

5 Healthy Snacks That Can
Help You Lose Weight
Healthy, high protein snacks may aid in weight loss.
0 seconds of 55 secondsVolume 0%
 

Last medically reviewed on January 24, 2022

FEEDBACK:
Written by Ariane Lang, BSc, MBA and Melissa Groves — Medically reviewed
by Imashi Fernando, MS, RDN — Updated on January 28, 2022

Was this article helpful?

YesNo

READ THIS NEXT

Are Grapes Good for You?

Medically reviewed by Atli Arnarson BSc, PhD
Grapes are a delicious fruit to snack on, but are they good for you?
Here are the nutritional benefits.

READ MORE

Grapeseed Oil — Is It a Healthy

Cooking Oil?
 Written by Kris Gunnars, BSc
Grapeseed oil is the latest "heart healthy" cooking oil. Despite the bold
claims by the marketers, this oil really isn't healthy at all.

READ MORE

10 Benefits of Grape Seed

Extract, Based on Science

Written by Caroline Hill, MHumNutr, BSc

Grape seed extract is a dietary supplement packed with powerful
antioxidants to boost your health. Here are 10 health benefits of grape
seed extract…

READ MORE


 Are Raisins Good for You?
Medically reviewed by Katherine Marengo LDN, R.D.
Raisins are a dried fruit, so they must be good for you, right? Here’s a
look at why it’s important to eat them in moderation.

READ MORE

Raisins vs. Sultanas vs.

Currants: What’s the
Difference?

Written by Daisy Coyle, APD

Though raisins, sultanas and currants are all types of dried fruit, many
people wonder how they differ. Here's the difference between raisins…

READ MORE


 Is Fruit Good or Bad for Your
Health? The Sweet Truth

Written by Kris Gunnars, BSc

Fruits are very nutritious and contain lots of fiber and antioxidants.
However, some people think they can be harmful because of the sugar
in them.

READ MORE

Red Wine: Good or Bad?

Written by Adda Bjarnadottir, MS, RDN (Ice)

This article takes a detailed look at red wine and its health effects.
Moderate amounts are very healthy, but too much can have devastating
effects.

READ MORE


 Red Wine vs White Wine:
Which Is Healthier?

Written by Kerri-Ann Jennings, MS, RD

Red wine is said to be healthier than white, but are they really that
different? Here is a detailed look at their nutrition profiles and health…

READ MORE

Are English Muffins Healthy?

Written by Rachael Link, MS, RD

You may be wondering how healthy English muffins are as a breakfast
option. Consider the nutrition, benefits, downsides, and recipes for
healthy…

READ MORE
 

The 14 Most Nutrient-Dense

Vegetables

Written by Rachael Link, MS, RD

Everyone knows that veggies are healthy, but some stand out from the
rest. Here are 14 of the healthiest vegetables around.

READ MORE

Get our wellness newsletter

Filter out the noise and nurture your inbox with health and wellness advice that’s
inclusive and rooted in medical expertise.

SIGN UP
Your privacy is important to us

 About Us

 Contact Us

 Privacy Policy

 Privacy Settings

 Advertising Policy

 Health Topics
  Medical Affairs

 Content Integrity

 Newsletters

 © 2005-2022 Healthline Media a Red Ventures Company. All rights reserved. Our website services,
content, and products are for informational purposes only. Healthline Media does not provide medical
advice, diagnosis, or treatment. See additional information.

AboutCareersAdvertise with us
OUR BRANDS
HealthlineMedical News TodayGreatistPsych Central