Are Grapes Good For You: 8 Health Benefits, Nutrition & Recipes

Grapes are good for you as they can offer several health benefits, such as preventing cancer and helping to reduce LDL cholesterol levels in the blood. They can also play a role in preventing cardiovascular diseases, such as atherosclerosis and heart attacks.

These benefits are due to the fact that grapes contain compounds, such as resveratrol and carotenoids, with antioxidant properties that protect the body's cells against damage caused by free radicals. Grapes also contain anti-inflammatory, anti-cancer and cardioprotective properties.

Grapes can be consumed in their natural form, with skin and seeds, or used in preparations such as juices, sweets, salads, jellies, gelatins, mousses. They can also be fermented to prepare beverages, like wine.

Imagem ilustrativa número 1

Health benefits

The main health benefits of consuming grapes are:

1. Preventing cancer

Grapes are rich in resveratrol, phenolic acids, chlorophyll and flavonoids, which are bioactive compounds with antioxidant properties. These can help to protect the body's healthy cells from free radicals, and therefore prevent the emergence of some types of cancer, such as breast cancer, prostate cancer and skin cancer. Learn about other foods that are rich in antioxidants.

2. Combating constipation

Grapes can help to combat constipation, especially when consumed with their peels and seeds. They contain fibers that increase stool volume and promote natural bowel movements, facilitating the elimination of feces. Check-out other naturally laxative foods that you can consume to help manage constipation.

Also recommended: 25 High Fiber Fruit (& How Much You Should Eat)

3. Lowering LDL cholesterol

Tannins and anthocyanins, which are present in greater quantities in purple grapes, and chlorophyll, present in green grapes, are bioactive compounds with antioxidant action. These can help to combat free radicals, and prevent fat cell oxidation to reduce LDL and triglyceride levels in the blood.

In addition, the anthocyanins found in grapes can also increase HDL cholesterol levels. HDL is a type of fat that prevents blood clotting and helps to eliminate excess fat from the body. Optimal levels can reduce the risk for cardiovascular diseases, like heart attack, thrombosis and stroke.

4. Preventing diabetes

Although grapes may be high in carbohydrates, this fruit has a low to medium glycemic index, particularly when eaten with its peel and seeds. This can help to control blood glucose levels and prevent insulin resistance and diabetes.

Also recommended: Low Glycemic Foods: Food List & 3-Day Meal Plan

Grapes also contain phenolic compounds with antioxidant action, which protect the pancreatic cells that are responsible for producing insulin. These compounds can also optimize insulin function, helping to control blood glucose levels.

5. Boosting memory and mood

Because of their high amounts of resveratrol, a bioactive compound with antioxidant and anti-inflammatory action, grapes can help to fight free radicals. They can also improve blood circulation and reduce inflammation in the brain, thus improving memory and mood.

6. Maintaining bone health

Grapes have great amounts of vitamin K, a vitamin that is essential for promoting calcium fixation in the bones. This plays an important role in maintaining bone health and preventing osteoporosis.

Grapes also contain potassium, a mineral that neutralizes excess acids in the body, balancing the pH and reducing the loss of calcium through urine. 

Also recommended: Foods That Are High in Potassium: Complete Food List & Daily Amount

7. Managing blood pressure

Grapes are rich in phenolic compounds, which have cardioprotective properties that promote healthy blood vessels, optimize vasodilation and facilitate blood circulation. This can help to to manage blood pressure and prevent hypertension.

8. Preserving eye health

Grapes contain lutein and zeaxanthin, which are carotenoids with antioxidant action. These can protect the eyes from the sun's ultraviolet rays and blue light from devices like cell phones and computers. This can reduce your risk for cataracts and macular degeneration, a disease that reduces vision with age.

Furthermore, grapes contain resveratrol, a compound with antioxidant and anti-inflammatory properties. These can protect cells in the eyes from free radicals, helping to prevent the onset of glaucoma and prevent worsening.

Nutritional information

The following table outlines the nutritional content of different types of grapes:


100 g of green grapes

100 g of purple grapes

100 g of red grapes

Natural purple grape juice


53 calories

83 calories

49 calories

58 calories


17.3 g

18.6 g

12.7 g

14.7 g


0.3 g

0.3 g

0.6 g

0 g


0.5 g

0.5 g

0.2 g

0 g


0.8 g

0.9 g

0.9 g

0.2 g

Vitamin C

1 mg

1 mg

1,9 mg

21 mg


14 mg

11 mg

23 mg

10 mg


220 mg

220 mg

159 mg

54 mg


10 mg

10 mg

8 mg

9 mg


8 mg

8 mg

6 mg

7 mg

It is important to highlight that to obtain all the health benefits of grapes, it is also essential to consume a healthy and balanced diet and to maintain an active lifestyle.

How to consume

To benefit from all the positive components of grapes, it is important to consume the whole grape, with the peel and seeds. These should be chewed thoroughly before swallowing. Although there is no specific amount recommended for grape consumption, you can consume 2 to 3 servings of this fruit per day, which corresponds to about 200 g of grapes.

It is important to remember that grape juice is high in sugar and a low in fiber, which can lead to sugar spikes and weight gain if not consumed in moderation.

Grapes can be consumed raw, or used in recipes for juices, sweets, salads, popsicles, jellies, gelatins and mousses. Grape seeds are also used to make grape seed oil, an oil that is rich in antioxidants and helps prevent chronic diseases and hydrate the skin.

Healthy grape recipes

Imagem ilustrativa número 2

Some healthy recipes that can be prepared with grapes are salads, juices and mousses.

1. Lettuce, grapes and almond salad


  • 1 handful of washed lettuce
  • 6 celery stalks
  • 300 g of purple grapes (cut in half)
  • 100 g of sliced almonds
  • 25 g of watercress leaves
  • 2 tablespoons of olive oil
  • Black pepper to taste
  • 3 tablespoons of vinegar
  • 1 pinch of salt


Cut the lettuce leaves into strips and set aside. Chop the celery and watercress, and mix with the lettuce. Add the grapes and almonds and mix well. In a small bowl, mix the oil, vinegar, salt and pepper. Add the dressing to the salad, mixing well and serve.

2. Grape juice with lemon


  • 300 g of purple or green grapes with seeds
  • 150 ml of filtered or boiled water
  • 1 lemon squeezed


Wash the grapes well under running water, cut in half and place in a blender. Add water and lemon juice, blend thoroughly and serve immediately, without straining.