10 Reasons To Add Grapes to Your Diet (2025)

Grapes are good for you and offer several health benefits, from being a source of antioxidants to keeping you hydrated. Green, purple, or dark blue, grapes are a fruit that's available in many different colors and tastes. They are grown all over the world and may come with or without seeds.

Grapes are a low-calorie snack that's rich in nutrients and can help you manage your weight. One cup of grapes has about 124 calories. A calorie deficit, in which you consume fewer calories than you burn, is helpful for weight loss.

Grapes are also a source of fiber, which can support weight management. Fiber is a carbohydrate that adds bulk to meals and snacks to help you feel full for long periods. It also slows the digestion of glucose (sugar), which prevents blood sugar spikes. It's best to pair grapes with a protein and/or fat source, such as cheese, to help further reduce blood sugar spikes.

2. Help Manage Diabetes

Grapes can lower blood sugar to manage diabetes. The glycemic index (GI), which measures how quickly food raises your blood sugar, is moderate. Middle-GI foods do not raise blood sugar too quickly, which is ideal for people with diabetes. You can pair a lower-GI food, such as apples, oatmeal, or quinoa, with grapes, along with a protein or fat source, to minimize the effects on your blood sugar.

The fiber and antioxidant content in grapes also play a role in diabetes management. Fiber helps your body absorb sugar slowly. Resveratrol, an antioxidant found in grapes, has been shown to improve insulin sensitivity. Insulin is a hormone that helps sugar enter your cells.

Grapes also promote cardiovascular health in a number of ways. One study found that the compound resveratrol found in grapes contains antioxidant and anti-inflammatory properties.

Resveratrol has also been found to:

  • Fend off artery hardening
  • Prevent strokes and heart attacks
  • Reduce blood pressure

4. Keep You Hydrated

One cup of grapes supplies 121 grams of water that supports hydration. Staying hydrated helps eliminate waste in your body through urination, perspiration, and bowel movements.

Staying hydrated also helps your body:

  • Maintain a normal temperature
  • Lubricate joints
  • Protect your spinal cord and other tissues
  • Reduce calorie intake (when substituted for drinks with calories)

Some evidence suggests that resveratrol and flavonoids, both of which are found in grapes, have anticancer properties. These compounds may combat oxidative stress, which has been shown to increase cancer risk. Oxidative stress is cell damage caused by an imbalance of antioxidants and free radicals, or unstable atoms.

6. Promote Better Sleep

Trace amounts of melatonin are found in grapes. Melatonin is a hormone produced in your brain that can promote lengthy and restful sleep. Your brain produces melatonin to help with your circadian rhythm and sleep when it gets dark outside. Supplemental melatonin can help with jet lag, sleep disorders, and anxiety before or after surgery.

Getting enough sleep is key because sleep deprivation is tied to many health risks, such as:

  • Diabetes
  • Hypertension (high blood pressure)
  • Obesity
  • Stroke

Two pigments found in grapes, called lutein and zeaxanthin, protect eye health. These pigments help to:

  • Enhance visual contrast
  • Increase visual range
  • Lessen discomfort from glare and bright lights

They also help lower the risk of macular degeneration and cataracts. These conditions are two of the most common eye issues.

8. Provide Helpful Antioxidants

Grapes contain numerous different antioxidants. Quercetin is an antioxidant that gives purple and black grapes their colors. It protects against neurodegenerative diseases. Research has found that grapes somewhat protect against the onset of Alzheimer's disease, which is the most common type of dementia.

Other antioxidants found in grapes, called polyphenols, support gut health. A healthy gut can boost immunity and promote positive moods.

Grapes provide vitamin K, calcium, magnesium, and potassium. These essential nutrients support bone health. Not getting enough of these minerals and vitamins may increase your risk of bone fractures.

10. Support Immune Health

One cup of grapes provides 4.8 milligrams of vitamin C, which is essential for immune health. The pigment found in grapes, as well as many other fruits and vegetables, also may have antimicrobial properties. It may protect you against bacteria and viruses.

One cup of grapes has the following nutrients:

  • Calories: 124
  • Fat: 0.2 grams (g), or 0.3% of the Daily Value (DV)
  • Sodium: 3 milligrams (mg), or 0.1% of the DV
  • Carbohydrates: 0 g, or 0% of the DV
  • Fiber: 1.4 g, or 5% of the DV
  • Added sugars: 0 g, or 0% of the DV
  • Protein: 1.1 g, or 2.2% of the DV

Risks

Grape allergies are not common. It's still possible you could develop allergic reactions to grapes. All foods have the potential to become allergens.

Eating too many grapes may lead to digestive problems due to their fiber content. Consuming a lot of fiber too quickly can lead to symptoms like gas and stomach cramps.

Grapes may also be a choking hazard for children and adults with swallowing difficulty. You can cut grapes into quarters to reduce the risk of choking.

Plump grapes on flexible green stems are best. Ensure you rinse grapes under water right before you eat or prepare them. Keep grapes in the refrigerator to help them stay fresh longer.

Grapes are good on their own as a snack, but you can also add them to many dishes:

  • Add them to treats like grape pie or tart.
  • Oven roast them alone, or combine them with Brussels sprouts, broccoli, or sweet potatoes.
  • Serve with other foods like cheese or protein sources like meat and fish.
  • Slice and fold grapes into oatmeal or overnight oats, salads, and cooked or chilled herbed whole grains.
  • Transform grapes into salsa or chutney.

A Quick Review

Grapes are a juicy, delicious snack that can provide you with a variety of health benefits. They are rich in nutrients and can be beneficial for immunity, sleep, and heart health. There are few risks of grape consumption, but make sure to enjoy them in moderation due to their fiber content.

10 Reasons To Add Grapes to Your Diet (2025)
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