Before you pick up a bottle of white wine and start to pour, you need to read this quick guide to grape nutrition. This compilation of facts and figures from the USDA Food Composition Database contains the most up-to-date information on the vitamins, minerals, and other nutrients present in grapes.

Grapes grow throughout the world on different types of trees, all belonging to the same plant group which is called the Rosaceae. The genus “Vitis” which includes the grapevine is a member of the same family. Grapes are botanically a berry, the fruit of the grapevine. They are made up of a grape, a seed and an endocarp. The grape is grown commercially for winemaking and for the production of seedless table grapes, raisins and grape juice.

Grapes are the fruit of the vine, the hardy and enduring creatures that produce some of the finest foods on Earth—some of the most delicious as well!

A Quick Look

Grapes are berries that ripen on a vine and produce fruit. Grapes are consumed as raw fruit and in a variety of forms, including wine, juice, jams and jellies, and raisins in their dried form. Table grapes are the kind of grapes that are consumed. There are many cultivars in this group, including the green Thompson Seedless and the deep blue Concord. Grapes contain an antioxidant called Resveratrol, a phytochemical molecule that has been shown to help against cancer, heart disease, and stroke. Vitamin C and vitamin A are also abundant in grapes. Refrigerate grapes loosely wrapped in an unsealed plastic or paper bag until ready to eat.


The fruiting berries of the Vitis plant species are known as grapes. Vitis is a woody, deciduous plant that produces bunches of grapes on its vines.

Grapes are consumed as raw fruit and in a variety of forms, including wine, juice, jams and jellies, vinegar, grapeseed oil, and raisins in their dried form.

Table grapes are the kind of grapes that are eaten and snacked on. The Thompson Seedless, a plump, tart-sweet seedless grape available in both red and green types, is one of the most popular table grape kinds.

While grapes are available all year, the true grape season is in the fall, when a wide variety of fresh and flavorful grapes are available.

The various grape varietals have distinct characteristics: Concord grapes, for example, have thick skins, seeds, and a chewy body that releases a blast of acidic juice. Champagne grapes, for example, are lighter and sweeter, with a thin peel and a delicate, sweet taste.


Grapes grow in clusters, which is how you’ll typically find them: in bunches with their own wiry stalks.

Depending on the variety, grapes vary in size, shape, and color. Grapes are small, round (or oblong) fruits that range in color from translucent green to purple to blue-black.

Nutritional Information

Thompson Seedless grapes have 104 calories, 1.1 grams of protein, 0.2 grams of fat, 27.3 grams of carbohydrates, 1.4 grams of fiber, and 23.4 grams of sugar per cup.

Grapes contain an antioxidant called Resveratrol, a phytochemical molecule that has been shown to help against cancer, heart disease, and stroke.

Grapes are also high in copper, iron, and manganese, as well as vitamin C and vitamin A.


Look for plump, brilliantly colored grapes that are free of blemishes and damaged skin.

Avoid grapes that have mold on them, but bear in mind that many types have a delicate white film on them that is the grapes’ natural protective covering, not mold. Do not purchase grapes that have thick mold, stem mold, or other suspicious things on them.


Grapes should be kept in the refrigerator loosely wrapped in an unsealed plastic or paper bag. Fresh grapes should survive up to a week in this manner.


Just before eating, wash the grapes (washing them prior to that will decrease their lifespan). Rinse grapes in a colander under cold running water to clean them.

Allow your grapes to come to room temperature before eating to obtain the finest taste.

Grapes are a delicious snack on their own or as part of a cheese and nut buffet. You may use grapes in savory recipes like braised short ribs, duck confit, or a warm goat cheese salad if you get inventive. Grapes may also be made into jams and jellies, which can then be used in pies, tarts, or simply on toast.



If you’ve never had roasted grapes before, you’re in for a treat. They’re flavorful and sweet, and very “gourmet” when prepared this manner. They’re delicious with meat or poultry, or thrown into a savory salad like this one.


     Salad: seedless red grapes with stalks removed 1 pound olive oil (extra virgin) 1 tbsp thyme, dry 1/2 teaspoon salt 1/4 teaspoon raw kale leaves, finely chopped (coarse stems removed) 6 cups quinoa, cooked 2 cups cooked, shredded chicken breast 1 cup fresh pepper for serving 1 pound roasted almonds, diced Dressing: olive oil (extra virgin) balsamic vinegar, 6 tbsp maple syrup, 2 tbsp 2 tsp garlic cloves, finely minced 2 garlic cloves (salt) 1/2 teaspoon


Time to Prepare: 20 minutes 30 minutes to prepare There are 4 servings in this recipe.

Salad Ingredients:

Preheat the oven to 425 degrees Fahrenheit and prepare a baking sheet with parchment paper to start roasting the grapes. Toss the grapes with the olive oil, thyme, and salt and lay them out on a parchment-lined baking sheet. Place in the oven for approximately 30 minutes to roast. Some of the grapes will have caramelized and burst, releasing their juices; they will be ready at this stage.

Assemble the remainder of the salad while the grapes are roasting. Combine the kale, quinoa, chicken breast, and almonds with the dressing (see below). Toss the salad with the dressing to mix.

When the grapes are done, divide the salad among four dishes and top with the roasted grapes. If preferred, season with a few cranks of freshly ground pepper and serve.

Dressing Ingredients:

Whisk together all of the ingredients in a container.

Book of Free Recipes

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Grapes are one of the most popular fruits in the world. They are a good source of vitamins and minerals, which are important to health.. Read more about purple grape recipes and let us know what you think.

Frequently Asked Questions

What can grapes be made into?

Grapes can be made into grape juice, jelly, jam, wine, vinegar, and ketchup.

Can grapes be used in cooking?

Yes, grapes can be used in cooking.

What can I make with wine grapes?

Wine grapes are used to make wine, which is a fermented alcoholic beverage.

This article broadly covered the following related topics:

  • grapes nutrition
  • grapes nutritional information
  • 10 health benefits of grapes
  • benefits of eating grapes at night
  • grapes nutritional value per 100g
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