Home > Foods to control diabetes > Grape fruit nutrition facts and health benefits
Grape (Vitis vinifera) is deciduous, perennial woody vine belonging to the genus Vitis. The grape fruit is a true berry and is eaten raw as well as used in many preparations like juice, jam, jelly and wine.
Grape plant is a native of Mediterranean region and is presently cultivated all over the world. It contains good amount of B vitamins like B1, B2 and B6. It is rich in vitamin C and vitamin K and 100g of it provides 20% of our daily requirements of both.
The grape contains excellent amounts of magnesium, phosphorus and potassium. Grape is low in sodium and fatty acids.
The fruit has phytochemicals like resveratrol which is a potent polyphenol antioxidant and is found to be beneficial in inhibiting cardiovascular disease, cancer, degenerative nerve disorders and Alzheimer’s disease.
Anthocyanins and catechins are other antioxidants available in abundance in red and white varieties respectively. Grape seed oil is rich in tocopherols and phytosterols.
Nutrient values and weights given below are calculated for edible portion of European varieties like seedless Thompson. Refuse is about 5%.
Grape fruit facts
| Nutrients | Units | Value per 100g | One cup 150g |
10 numbers 50g |
|---|---|---|---|---|
| Water | g | 80.54 | 121.62 | 39.46 |
| Energy | kcal | 69 | 104 | 34 |
| Carbohydrate | g | 18.10 | 27.33 | 8.87 |
| Protein | g | 0.72 | 1.09 | 0.35 |
| Lipid (fat) | g | 0.16 | 0.24 | 0.08 |
| Ash | g | 0.48 | 0.72 | 0.24 |
| Dietary fibre | g | 0.9 | 1.4 | 0.4 |
Fruit facts: Grape Carbohydrates nutrition
| Carbohydrates | Units | Value per 100g |
One cup 150g |
10 numbers 50g |
|---|---|---|---|---|
| Sugars | g | 15.48 | 23.37 | 7.59 |
| Fructose | g | 8.13 | 12.28 | 3.98 |
| Glucose (dextrose) | g | 7.20 | 10.87 | 3.53 |
| Sucrose | g | 0.15 | 0.23 | 0.07 |
Fruit facts: Grapes
| Minerals | Units | Value per 100g |
One cup 150g | 10 numbers 50g |
|---|---|---|---|---|
| Calcium | mg | 10 | 15 | 5 |
| Iron | mg | 0.36 | 0.54 | 0.18 |
| Magnesium | mg | 7 | 11 | 3 |
| Phosphorus | mg | 20 | 30 | 10 |
| Potassium | mg | 191 | 288 | 94 |
| Sodium | mg | 2 | 3 | 1 |
| Zinc | mg | 0.07 | 0.11 | 0.03 |
| Copper | mg | 0.13 | 0.19 | 0.06 |
| Manganese | mg | 0.07 | 0.11 | 0.04 |
| Fluoride | mcg | 7.8 | 11.8 | 3.8 |
| Selenium | mcg | 0.1 | 0.2 | 0.0 |
Fruit facts: Grape vitamins nutrition
| Vitamins nutrition facts | Units | Value per 100g |
One cup 150g |
10 numbers 50g |
|---|---|---|---|---|
| Vitamin C | mg | 10.8 | 16.3 | 5.3 |
| Thiamin | mg | 0.07 | 0.10 | 0.03 |
| Riboflavin | mg | 0.07 | 0.11 | 0.03 |
| Niacin | mg | 0.19 | 0.28 | 0.09 |
| Pantothenic acid | mg | 0.05 | 0.08 | 0.03 |
| Vitamin B6 | mg | 0.09 | 0.13 | 0.04 |
| Folate | mcg | 2 | 3 | 1 |
| Choline | mg | 5.6 | 8.5 | 2.7 |
| Vitamin A IU | IU | 66 | 100 | 32 |
| Vitamin E (alpha-tocopherol) | mg | 0.19 | 0.29 | 0.09 |
| Vitamin K (phylloquinone) | mcg | 14.6 | 22.0 | 7.2 |
Fruit facts: Grape lipids nutrition
| Lipids nutrition | Units | Value per 100g |
One cup 150g |
10 numbers 50g |
|---|---|---|---|---|
| Saturated fatty acids | g | 0.05 | 0.08 | 0.03 |
| Monounsaturated fatty acids | g | 0.01 | 0.01 | 0.00 |
| Polyunsaturated fatty acids | g | 0.05 | 0.07 | 0.02 |
| Phytosterols | mg | 4 | 6 | 2 |
Fruit facts: Grape amino acids nutrition
| Amino acids | Units | Value per 100g | One cup 150g | 10 numbers 50g |
|---|---|---|---|---|
| Tryptophan | g | 0.01 | 0.02 | 0.01 |
| Serine | g | 0.02 | 0.03 | 0.01 |
| Threonine | g | 0.02 | 0.03 | 0.01 |
| Proline | g | 0.08 | 0.12 | 0.04 |
| Isoleucine | g | 0.01 | 0.02 | 0.01 |
| Glycine | g | 0.02 | 0.02 | 0.01 |
| Leucine | g | 0.02 | 0.03 | 0.01 |
| Glutamic acid | g | 0.08 | 0.12 | 0.04 |
| Lysine | g | 0.03 | 0.04 | 0.01 |
| Aspartic acid | g | 0.04 | 0.06 | 0.02 |
| Methionine | g | 0.01 | 0.01 | 0.00 |
| Alanine | g | 0.02 | 0.03 | 0.01 |
| Cystine | g | 0.01 | 0.02 | 0.01 |
| Histidine | g | 0.02 | 0.03 | 0.01 |
| Phenylalanine | g | 0.02 | 0.03 | 0.01 |
| Arginine | g | 0.13 | 0.20 | 0.06 |
| Valine | g | 0.02 | 0.03 | 0.01 |
| Tyrosine | g | 0.01 | 0.02 | 0.01 |
Sources: USDA National Nutrient Database
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Current topic in Nutrition and health benefits: Grape fruit nutrition facts.