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  • Nutrition Hub

Grapes

Grapes are a versatile fruit available in red, green, and black varieties, each offering a slightly different antioxidant profile. They are particularly notable for their vitamin K content, polyphenol
  • Nutrition Facts

Serving Size: 1 cup (151g)

  • Calories: 104
  • Calories: 104
  • Fiber: 1.4g
  • Sugar: 23.4g
  • Protein: 1.1g
  • Fat: 0.2g
  • Key Nutrients
Vitamin K, Vitamin C, Resveratrol
  • Key Vitamins
Vitamin K (28% DV), Vitamin C (27% DV), Vitamin B6, Thiamine
  • Essential Minerals
Potassium, Copper, Manganese
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh grapes, whole cluster, on white background
Fresh grapes, whole cluster, on white background
  • Health Benefits:

    • Contain resveratrol, a polyphenol found primarily in the skin of red and purple grapes, studied for cardiovascular benefits.

    • A good source of vitamin K, essential for blood clotting and bone metabolism.

    • Rich in flavonoids and anthocyanins (in dark varieties), which may help protect cells from oxidative damage.

    • Provide natural hydration due to their high water content (approximately 82%).

    • May support heart health through their combination of polyphenols, potassium, and anti-inflammatory compounds.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.