How many calories do grapes have and how are they good for health?

Grapes are a popular and healthy berry. It is sold all year round - clusters are imported from Turkey, Greece and Egypt, where the plant bears fruit all year round. According to nutritionists, ripened grapes contain many useful vitamins and microelements. How many pieces are in 100 grams and what benefits the berry brings to the body, we will tell you in the article.

Calorie content of grapes

In the fall, there are many varieties of grapes on store shelves for every taste: with and without seeds, black, green and red. They have different properties, calorie content and glycemic index.

Are grapes high in calories?

Calorie content directly depends on the percentage ratio between glucose and fructose. The more sour the berry, the fewer calories it contains and vice versa.

The average value for grapes is from 65 to 73 kcal per 100 g, but depending on the variety, the calorie content varies (kcal):

• white sultana – 71;
• black raisins – 65;
• Lady fingers – 60.33;
• Isabella – 67;
• green seedless – 69;
• green with seeds – 65;
• white – 60;
• red grapes – 72.

Glycemic index (GI)

GI is an indicator of the effect of a product on blood sugar levels. The higher it is, the faster carbohydrates are broken down, and accordingly, the less satiated a person experiences after eating. In addition, the body does not have time to absorb all carbohydrates; they are transformed into visceral fats.

The glycemic index of grapes is quite high, with an average value of 45 units. However, this indicator varies depending on varieties. So, for dark berries it is lower and ranges from 43 to 54 units, while for light berries it can be from 45 to 60.

Attention! Due to the high glycemic index, grapes are not recommended for use by patients with type 1 and type 2 diabetes.

BJU

100 g of grapes contain:

• 80% water;
• 1.6 g dietary fiber;
• 0.6 g proteins;
• 0.2 g fat;
• 15.4 g of carbohydrates, which is similar to 250 g of unsweetened grapefruit.

The amount of carbohydrates in grapes depends on the region where the berries are grown and their purpose (fresh consumption or for further processing).

The maximum carbohydrate content per 100 g was found in the following varieties:

• Isabella - 16.67 g;
• red grapes – 16.63 g;
• raisins – 16.7 g.

Composition and properties

Grapes contain many vitamins, beneficial microelements, and minerals. In alternative medicine there is even a special direction, which is based on treatment with these berries and products based on them.

Everything about grapes is valuable - from the skin to the seeds, which contain a large amount of antioxidants, including resveratrol, which is responsible for blood sugar levels and cardiovascular health.

Berries also contain:

• beta-carotene – essential for eye health and protecting the retina from sunlight;
• lutein – binds and removes free radicals;
• lycopene – improves memory and thought processes;
• quercetin – belongs to the group of flavonoids, a cardioprotector;
• ellagic acid is one of the most effective antioxidants, promotes the removal of phenolic compounds from the body.

The grapes also contain:

1. Vitamin C (28% of the daily dose).Essential for healthy skin, nails, teeth and hair, responsible for immunity and the body's resistance to infectious diseases.
2. Vitamin K (27.5% of the daily requirement). Participates in protein synthesis, helps normalize blood clotting, and strengthens bones.
3. Copper (10%). Without it, collagen synthesis is disrupted, tissues lose elasticity, and the process of iron absorption by the body is disrupted.
4. Potassium (8%). Regulates water-salt and acid-base balances, as well as blood pressure, is necessary for protein synthesis and normal functioning of the nervous system.
5. B1, or thiamine (7%). Participates in many metabolic processes.
6. B6 and riboflavin (6%). Another name is beauty vitamins; their deficiency can result in hair loss, excess weight and early wrinkles.
7. Calcium (2%). Essential for bones and teeth.
8. Phosphorus (1%). Ensures the health of joints, teeth, and internal organs.
9. Manganese (5%). Participates in protein-carbohydrate metabolism and is responsible for the production of insulin.

How many calories in 100 g

Grape juice is made by cold pressing, and then pasteurized and bottled.

If sugar is not added during the process, then the calorie content of such a drink does not exceed 54 kcal per 100 g.

The calorie content of products made from grapes depends on the type, as well as the processing time.

Dried berries (raisins) retain all their beneficial properties, but the calorie content changes significantly. So, 100 g of light seedless raisins contains 262 kcal, and dark raisins contain 292 kcal.

The calorie content of grape jam depends on the amount of sugar, but in general does not exceed 250-270 kcal per 100 g of product, which cannot be said about compote. This drink will contain only 77 kcal.

The energy value of wine will depend on the strength and grape variety:

• red – 250 kcal;
• white – 100 kcal;
• dry – 80 kcal;
• semi-dry – 105 kcal;
• homemade - from 230 kcal.

Is it possible to eat grapes on a diet?

Despite all their usefulness, nutritionists do not recommend eating grapes for those who want to lose weight. The calorie content of the product is low, but GI is quite high. This means it's hard to get enough of grapes because the carbohydrates are quickly released, making you want to eat more.

The berry contains virtually no fiber, which can negatively affect digestion.

Benefits and harms

Grapes are an extraordinary berry, the regular consumption of which can positively affect the functioning of the brain and nervous system.

Thanks to the antioxidants it contains, the body is cleansed of free radicals, the condition of the skin, nails, and hair improves, blood pressure normalizes, immunity increases and the aging process slows down.

Grapes have other beneficial properties:

• serves as an excellent means of preventing pulmonary and infectious diseases;
• helps strengthen the cardiovascular system;
• reduces the likelihood of developing cancer;
• helps with liver diseases;
• removes toxins;
• prevents depression and sleep disturbances;
• normalizes metabolic processes in the body;
• prevents the development of kidney diseases;
• indispensable in the treatment of joint pain as a source of vitamins and minerals.

A rich mineral and vitamin composition does not mean that grapes can be eaten without restrictions.

Nutritionists warn that the berry can be harmful in cases where a person has the following diseases:

• obesity;
• sugar diabetes 1 or 2 types;
• colitis (acute, chronic);
• pancreatitis;
• gastrointestinal disorder or chronic disease (including diarrhea, constipation);
• microflora disturbance (for example thrush);
• oncology (stomach tumors) and ulcers;
• allergy;
• hypertension.

It is not recommended for nursing mothers and small children to eat grapes - the berry can cause bloating in the child.

This is interesting:

Is it possible to eat grapes during pregnancy in the 1st, 2nd and 3rd trimester?

What grape varieties are suitable for Crimea

Classic universal grape variety “Vostorg”

How to choose and store grapes correctly so that they do not lose their beneficial properties

There are many varieties that differ in both taste and purpose.

Berries with thin skin are not intended for long-term storage; it is advisable to consume them on the day of purchase. But the “thick-skinned” varieties will quietly lie in the refrigerator for a whole week.

When choosing grapes in a store, you should pay attention to the following characteristics:

1. Maturity and size of berries. Too small and unripe are unlikely to have time to accumulate useful substances and vitamins, in addition, they can be poisoned.
2. Freshness. Stale and tarnished ones have already lost all their benefits.
3. Presence of spoiled berries on the bunch. If there are too many of them, or the grapes were transported and stored incorrectly, they can be hazardous to health.
4. Green leaves. If they are present, the bunches are cut correctly and the product is fresh.

Before placing the berries in the refrigerator, carefully inspect the bunches and remove damaged, spoiled berries and leaves. Store them in the refrigerator, in a clean bag in the fruit and vegetable section. There is no need to tie the bag, just cover the top.

Attention! The bag will help keep the grapes fresh for several days, because...will prevent the exposure to oxygen, and accordingly the process of decay.

Consumption norms per day

According to research by the Institute of Nutrition of the Russian Academy of Medical Sciences, grapes contain hydroxycinnamic acids, flavanols and their glycosides, as well as gallic and para-hydroxybenzoic acids necessary for humans.

To meet the daily requirement for these substances, you need to eat 200-250 g of berries. You should not eat them together with the seeds - the body will not be able to absorb the nutrients they contain, but the risk of damaging the intestinal walls is high.

Reference. There are about 50 berries in 100 g of grapes.

Conclusion

Reasonable consumption of grapes will only benefit the body. At the same time, dark berries will provide antioxidant protection, support the normal functioning of the heart and nervous system, while light berries will protect the skin from photoaging, activate cell regeneration, and be saturated with microelements and vitamins.