14 Proven Health Benefits Of Red Grapes + Nutritional Value

This tiny nutrient-rich fruit can help you manage many significant health conditions.

Reviewed by Dr. Pallavi SrivastavaDr. Pallavi Srivastava, PG Diploma in Sports Science & Fitness Nutrition
By Tanya ChoudharyTanya Choudhary, ISSA Certified Specialist In Fitness & Nutrition  • 

While you might enjoy your red wine a little too often, have you ever wondered about how it is made? Well, apart from being the key ingredient of your favorite red wine, red grapes benefits are significant in a couple of other ways! With more than 200 varieties all around the world, red grapes are known to contain fewer calories than their green counterparts! Enriched with vitamin C, and important minerals like potassium, calcium, folate, phosphorus, magnesium, and iron, red grapes are a natural source of many health-benefitting nutrients! While you may mostly be aware of its popular culinary uses, red grapes are beneficial to your skin, hair, and overall health as well! Read on to know more about red grapes benefits and uses!

Red wine prepared from red grapes was among the items found in the tomb of the Egyptian pharaoh Tutankhamun.

Benefits of Red Grapes

Julianna Coughlin, RD, LDN, says “Red grapes contain antioxidants and fiber and are very healthy.” Nevertheless, they can be a great supplement to your diet and offer several health advantages. Let us look at the top 14 red grapes benefits of this wonderful gift of nature:

1. Anti-Aging

The skin and seeds of red grapes contains Resveratrol that controls the ageing process. Resveratrol is a strong antioxidant that helps to maintain the health of the skin.

2. Antibacterial Activity

Red grapes possess antibacterial and antiviral properties. Thus, they protect you from many infections. The antiviral properties are also useful to fight against the polio virus and herpes simplex virus.

3. Skin Health

Woman eats red grapes for radiant skin

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Grapes and their seeds contain good amounts of vitamins C and A. These help protect the skin from pollution and toxin damage and also aid in the repair of collagen.

4. Kidney Disorders

Red grapes are useful for reducing uric acid. These help to eliminate the acid from the system and reduce the work pressure of the kidneys.

5. Alzheimer’s

Resveratrol, a vital constituent of red wines, is useful to treat Alzheimer’s disease. Red grapes are also useful to fight against neuro degenerative diseasesi  XConditions characterized by progressive damage of the cells of the nervous system, like Alzheimer's or Parkinson's. .

6. Improves Eyesight

Woman with good eyesight

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Consuming good amount of grapes helps to lower down the inflammatory protein levels and increases the amount of protective proteins in the retina. Due to the higher antioxidant levels in the grapes, It helps to counter the oxidative stressi  XImbalance between the accumulation of oxygen free radicals and the ability of antioxidants to detoxify them, leading to cell damage. as well.

7. Less Blood

Red grapes contain the flavonoid known as quercetin. This gives an antihistaminei  XAgents that block the effects of histamine and help relieve allergy symptoms like colds, sneezing, rashes etc. effect along with an antioxidant effect. Hence, this is useful to treat many allergies.

8. Heart

Flavonoids and resveratol in red grapes are known for their heart disease prevention properties. The incidence of heart diseases in France is the lowest due to consumption of red wine and red wine grapes. Grape juice and wine made from these contain antioxidants, such as polyphenols, flavonoids, and resveratrol. These help to lower the risk of high cholesterol, high blood pressure, blood clots, and heart-related diseases.

9. Improves Brain Power

Multitasking woman indicating good brain health

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Resveratrol increase the blood flow to your brains by 200%.  Resveratrol thus helps to speed your mental responses and ability.

10. Cancer

Resveratrol has shown a positive effect on controlling cancer, and it also protects your skin from the harmful UVB rays of the sun. Thus, it helps to guard against hazardous skin cancer. Red grape fruits also protect the body from radiation during the treatment of cancer.

11. Immune Support

One of the best benefits of red grapes. Red grapes are the best natural way to boost your body’s immune system.

12. Weight Loss

Woman celebrating weight loss

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Red grapes are the richest source of saponins found in the outer skin. It helps to accumulate cholesterol and stops it from being absorbed in the blood. This helps to prevent obesity and heart diseases. However, further research is regarded to support this claim. Mary Sabat, RD, LD, says, “Grapes are also a natural source of fiber and can help to cleanse the body. However, there is no scientific evidence that red grapes specifically cleanse the body or burn belly fat. In fact, grapes can be high in sugar, so limiting them to a portion, once a day, would be wise if one wishes to lose weight.”

13. Asthma

Red grapes have eminent therapeutic values that can treat asthma. The assimilatory power of grapes is high, which increases the moisture in the lungs, which, in turn, treat asthma.

14. Prevents Cataract

Flavonoids in red grapes contain antioxidants that can lower and fight off free radicals to prevent cataract.

Red Grapes Nutrition Facts

Grapes, red or green (European type, Thompson seedless), Nutritive Value per 100 g, ORAC Value 3,277

Principle Nutrient Value Percentage of RDA
Energy 69 Kcal 3.5%
Carbohydrates 18 g 14%
Protein 0.72 g 1%
Total Fat 0.16 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 0.9 g 2%
Folates 2 µg 0.5%
Niacin 0.188 mg 1%
Pantothenic acid 0.050 mg 1%
Pyridoxine 0.086 mg 7.5%
Riboflavin 0.070 mg 5%
Thiamin 0.069 mg 6%
Vitamin A 66 IU 3%
Vitamin C 10.8 mg 18%
Vitamin E 0.19 mg 1%
Vitamin K 14.6 µg 12%
Sodium 0% 1 mg
Potassium 191 mg 4%
Calcium 10 mg 1%
Copper 0.127 mg 14%
Iron 0.36 mg 4.5%
Magnesium 7 mg 2%
Manganese 0.071 mg 3%
Zinc 0.07 mg 0.5%
Carotene-α 1 µg
Carotene-ß 39 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 72 µg

*Source: USDA National Nutrient data base

Infographic: Red Grapes

A popular option in winemaking, red grapes are prized for their sweetness. They are considered healthier since they contain more antioxidants than their green counterparts.

Check out the infographic below to learn more about red grapes, their popular varieties, their recommended daily dietary intake, and the ways you can add them to your diet.

know the facts about red grapes (infographic)

Illustration: StyleCraze Design Team

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Quick Tip
Red grapes can also be added to yogurt, any fruit salad, or your morning smoothie.

Red grapes are not just delicious but also loaded with several medicinal properties. The many nutrients and antioxidant properties of red grapes benefit your overall health. Their vitamins E and C and resveratrol may improve skin health, minimize kidney disorders, fight against neurodegenerative disorders like Alzheimer’s disease, improve eyesight, and lower the risk of heart disease. They are available in different varieties and have fewer calories than green grapes. Include these delicious fruits in your daily diet and enjoy their benefits.

Frequently Asked Questions

Are red grapes beneficial for people with diabetes?

Sabat says, “Red grapes do contain anti-inflammatory compounds, and for that reason may be beneficial for people with diabetes. However, due to the sugar content of grapes, they can spike blood sugar levels. So, it’s important for people with diabetes to monitor their intake.”

Are red grapes better than green grapes?

Red grapes are better than green grapes. Red grapes have a higher phytonutrient and flavonoid content, which offer many benefits.

Do red grapes have a lot of sugar?

Yes. One hundred grams of red grapes contain 17.3 grams of sugar (1). However, in raisin form, the grapes’ sugar is concentrated in a small package.

Are apples healthier than grapes?

Yes, apples are healthier than grapes if you are watching your blood glucose levels. Grapes contain more sugar than apples (2).

Is it OK to eat grapes at night?

Yes, it is OK to eat grapes at night. They contain fewer calories and are considered a great late-night snack.

Key Takeaways

  • Red grapes help to lower cholesterol and blood pressure.
  • It helps to improve brain health by speeding mental response and ability.
  • Resveratrol in red grapes may help improve brain health and reduce the risk of cancer.
  • Red grapes have vitamins C and A that help improve skin health and delay aging.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Grapes red seedless raw
  2. Apples red delicious with skin raw
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