Nutritional Value of Grapes

Grapes, the fruit of the grapevine, play an important role in the Greek Mediterranean diet.

In fact, the grapes and the wines derived from them are intrinsically linked to the history, mythology and traditions of Greece.

Greece hosts various grape varieties, each with its own unique flavour and colour characteristics. Some of the most famous varieties are: Assyrtiko, Moschofilero, Savvatiano and Xinomavro.

Nutritional Value of Grapes	per serving: 17 grapes (85 g)1	RDI per serving2
Kcal	58.7		2.0%
Fat (g)	0.2		0.2%
Saturated fat (g)	0.04		0.2%
Carbohydrates (g)	15.4		5.6%
Fiber (g)	0.8		2.7%
Sugar (g)	13.2		14.6%
Protein (g)	0.6		1.2%
Salt (g)	0.0		0.0%
1 Values are based on the U.S. Department of Agriculture (USDA) nutrient database.[1] 2 The percentage of Recommended Daily Intake (% RDI) shows how much of the recommended daily intake of each nutrient is contained in a single serving. Calculations are based on U.S. Food and Drug Administration (FDA) daily values, based on 2,000 Kcal per day for an average healthy adult. Depending on an individual’s energy needs, % RDI can be lower or higher.

The grape is a low-calorie fruit, as a serving of 17 grapes, or 85 grams, contains only about 60 Kcal.

Like other fruits, grapes consist mainly of water, which explains their low calorie content. More specifically, grapes are 80% water.

The remaining 20% consists largely of carbohydrates, mainly simple sugars, giving grapes their sweetness. At the same time, they contain small quantities of fiber, with beneficial effects on intestinal health and more.

Grapes also provide us with sufficient amounts of fat-soluble vitamin K and trace elements such as copper.

Finally, grapes contain carotenoids such as β-carotene, lutein, and zeaxanthin, as well as polyphenols, compounds with strong antioxidant activity and significant benefits for our health.

Thanks to their high nutritional value, grapes can have multiple health benefits when included in our diet.

Specifically, grapes can contribute to good cardiovascular health due to their strong antioxidant capacity. Numerous laboratory studies have now reported that grape extract exhibits strong antioxidant activity and may reduce oxidative damage to reactive oxygen species (ROS), reducing oxidative stress.[2]

Moreover, consumption of grapes may be associated with a lower risk of developing diabetes.

Several scientific studies have examined the relationship between fruit consumption and diabetes, often producing conflicting data. A meta-analysis of 19 prospective studies showed that for every 200 grams of fruit consumed daily, there is a 4% reduction in the risk of developing diabetes.[3] When they looked at individual categories of fruits, a meta-analysis of four studies showed that every intake of 50 grams of grapes or raisins is associated with a 26% reduction in risk. But more studies are required to clarify this protective relationship.

Finally, the high polyphenol (e.g. resveratrol) and carotenoid content in grapes can contribute to good eye health.

In summary, grapes offer multiple health benefits and deserve their important role in the Greek Mediterranean diet.

BIBLIOGRAPHY

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[1] USDA. Food search. Grapes, red or green (European type, such as Thompson seedless), raw. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients. (Accessed October 2024).

[2] Sarkhosh-Khorasani S, Sangsefidi Z, Hosseinzadeh M. The effect of grape products containing polyphenols on oxidative stress: a systematic review and meta-analysis of randomized clinical trials. Nutr J. 2021 20: 25.doi: 10.1186/s12937-021-00686-5.

[3] Halvorsen RE, Elvestad M, Molin M, Aune D. Fruit and vegetable consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of prospective studies. BMJ Nutr Prev Health 2021, 4(2):519-531. doi: 10.1136/bmjnph-2020-000218.