How many calories are in grapes? There are about 104 calories in one cup of grapes. The nutrient benefits in one cup of grapes are the following:
How many calories are in grapes? iStock-photo credit: Tim UR
- Calories- 104
- Carbs- 27 grams
- Protein- 1 gram
- Fat- 0.2 grams
- Fiber- 1.4 grams
- Copper- 21% of the daily value
- Vitamin K- 18% of the daily value
- Thiamine- 9% of the daily value
- Riboflavin- 8% of the daily value
- Vitamin B6-8% of the daily value
- Potassium- 6% of the daily value
- Vitamin C- 5% of the daily value
- Manganese- 5% of the daily value
- Vitamin- 2% of the daily value
Blood Pressure and Cholesterol Levels
Research studies have shown that potassium can help reduce blood pressure levels by helping to dilate your veins and arteries. There are also compounds found in grapes that have been shown in studies to protect against high cholesterol levels.
There was a small study that was done in 69 people that had high cholesterol levels. In that study they ate 3 cups of grapes, and it helped lower their bad cholesterol levels.
Eye Health
The plant compounds found in grapes which are resveratrol have been shown to reduce the risk in glaucoma, cataracts, eye disease, etc.
Bone Health
Studies have shown that grapes can improve bone health. The compound resveratrol that has been shown in animal and human studies can improve bone density.
A 2-year study that was done in postmenopausal women showed that taking 75 mg of resveratrol twice daily improved bone mineral density while reducing the risk of major fractures and hip fractures.
Hydration
The fiber in grapes can help with relieving constipation and help with improving bowel movement. Because grapes are 81% water it has shown to help with improving your daily hydration.
The Bottom Line is the number of calories that are in grapes is 103 calories in one cup. Some of the health benefits are improved eye health, improved bone health, relieving constipation, etc.
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References
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- Murgia D, Mauceri R, Campisi G, De Caro V. Advance on Resveratrol Application in Bone Regeneration: Progress and Perspectives for Use in Oral and Maxillofacial Surgery. Biomolecules. 2019 Mar 8;9(3):94. doi: 10.3390/biom9030094. PMID: 30857241; PMCID: PMC6468380.
- Wong RH, Thaung Zaw JJ, Xian CJ, Howe PR. Regular Supplementation With Resveratrol Improves Bone Mineral Density in Postmenopausal Women: A Randomized, Placebo-Controlled Trial. J Bone Miner Res. 2020 Nov;35(11):2121-2131. doi: 10.1002/jbmr.4115. Epub 2020 Jul 14. PMID: 32564438; PMCID: PMC7689937.
- Abu-Amero KK, Kondkar AA, Chalam KV. Resveratrol and Ophthalmic Diseases. Nutrients. 2016 Apr 5;8(4):200. doi: 10.3390/nu8040200. PMID: 27058553; PMCID: PMC4848669.
- Rahbar AR, Mahmoudabadi MM, Islam MS. Comparative effects of red and white grapes on oxidative markers and lipidemic parameters in adult hypercholesterolemic humans. Food Funct. 2015 Jun;6(6):1992-8. doi: 10.1039/c5fo00100e. PMID: 26007320.
- Murillo AG, Fernandez ML. The Relevance of Dietary Polyphenols in Cardiovascular Protection. Curr Pharm Des. 2017;23(17):2444-2452. doi: 10.2174/1381612823666170329144307. PMID: 28356040.
- Stone MS, Martyn L, Weaver CM. Potassium Intake, Bioavailability, Hypertension, and Glucose Control. Nutrients. 2016 Jul 22;8(7):444. doi: 10.3390/nu8070444. PMID: 27455317; PMCID: PMC4963920.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients
