Fascinating Facts …

  • Although many of us think of grape vines as Mediterranean, this amazing fruit is actually native to many parts of the world, including Africa, Asia, and North America.
  • Grapes were cultivated in Asia as early as 5,000 BC and have been found in hieroglyphics on ancient Egyptian tombs.
  • All grapes, even seedless varieties, have seeds. (The seeds in seedless grapes usually don’t grow to be more than a trace.) Seedless grapes are bred using a variety of methods, but none of them involve direct manipulation of the plant’s genetic material.
100

Calories per 150g

27g

Carbohydrates per 150g

80%

Water

Nutrition

Grapes make a tasty contribution to a healthy diet. One cup (150g) of grapes contains about 100 calories. That’s just the right amount for a wholesome snack.

Most of the calories in grapes come from carbohydrates, in the form of natural sugars. A cup of grapes contains around 27 grams of carbohydrates, including about 1.5 grams of fibre. Carbohydrates are your body’s favourite source of energy, so grapes can be a nutritious way to get a quick boost.

Like most fruit, grapes have hardly any fat: less than a quarter of a gram per cup. What they do have plenty of is water. Grapes are more than 80 percent water, so they’re great to eat when you’re thirsty or need to rehydrate.

Grapes are rich in some important vitamins. One cup of grapes will give you more than a quarter of your daily vitamin C requirements. It also provides a quarter of your daily vitamin K dose. You probably already know that your body needs vitamin C to grow and repair itself. But did you know that you need vitamin K to build healthy bones and cartilage and for blood clot formation?

Some of the other important minerals in grapes include potassium, which maintains your body’s electrolyte balance; manganese, which develops strong bones and connective tissue; and copper, which helps your cells produce energy.

Grapes also contain several natural antioxidants. These have anti-inflammatory properties and may even help to prevent cardiovascular disease and cancer.

Grapes for healthy weight

Grapes are a great addition to your diet if you’re trying to lose weight or maintain a healthy weight. Because of their natural sweetness, grapes can satisfy your sweet tooth and sugar cravings.

Grapes have a GI of 46, making them a low-GI food.  Foods with a GI of less than 55 make you feel full for longer and help control appetite. They also prevent your blood sugar from spiking and then crashing.

Try substituting your usual sweet treats with grapes. Eat grapes fresh, or freeze them for a refreshing, low-calorie dessert. You can also make your own fresh grape by blending a cup of grapes with half a cup of water. This will give you a delicious drink that’s lower in calories than commercially produced grape juice.

Choosing grapes

We always harvest our table grapes when they’re fully ripe, and the berries are juicy and bursting with flavour. We make sure that this is how they reach you.

When you’re shopping for grapes, check for freshness by looking at the stem. The greener the stem, the fresher the grapes. Grapes should always be firmly attached to their stems. When grapes are overripe, they’ll be soft and sticky, and their skin will look dull or shriveled.