Are Grapes Good for Weight Loss? To Include a Bunch or Exclude!

Grapes are small, colourful pockets of deliciousness that are popular around the world. But are grapes good for weight loss? Keep reading to find out!

Grapes are juicy, grapes are tasty but are they good for weight loss? Isn’t it heartbreaking to ignore this bunch of sweetness that appears in most of the desserts, salads, and other yummy dishes throughout the year? Grapes are no less touted for their health benefits too!! But are grapes good for weight loss? Let us find out!


Nutritional Profile of Grapes

Grapes contain a bunch of nutrients, vitamins and minerals. They are rich in vitamins K, C and B-complex, dense in carbohydrates with negligible amounts of fat and protein. They are also filled to the brim with antioxidants like flavonoids, resveratrol, catechins, anthocyanins, caffeic acid, quercetin, etc. which have numerous health benefits. The following is the nutritional profile for 100 g of grapes, according to the United States Department of Agriculture (USDA).

Nutrients Green grapes, seedless, raw Red grapes, seedless, raw
Water 79.9 g 78.2 g
Calories 80 kcal 86 kcal
Total Carbohydrates 18.6 g 20.2 g
Sugar 16.1 g 17.3 g
Total Fat 0.23 g 0.16 g
Fibre 0.9 g 0.9 g
Protein 0.9 g 0.91 g
Potassium 218 mg 229 mg
Sodium 3 mg 7 mg
Magnesium 7.1 mg 8.6 mg
Calcium 10 mg 10 mg
Phosphorus 22 mg 25 mg

Grapes come in several colours like green, red, white and purple. The nutritional profiles for all these varieties vary slightly, as seen in the table above.  The amount of carbohydrates, sugar and calories in green grapes is slightly lower when compared to red grapes. However, red grapes have a higher antioxidant content than green grapes.

How Do Grapes Benefit Weight Loss?

Grapes can help you lose weight in the following ways.

They make you feel full

The thumb rule of every weight loss food is that it should contain high fibre. The insoluble fibre in grapes absorbs water and tends to swell up in your stomach and intestine. This delays digestion and keeps you full for a longer time. This prevents frequent snacking and overeating, which in turn helps control your calorie intake and promotes weight loss.

The fibre also supports the growth of healthy gut bacteria, which improves digestion, and metabolism and produces necessary vitamins.

Grapes also contain high amounts of water, which makes you feel full and prevents overeating. It helps keep your body hydrated and improves your metabolism.

Burns fat

Grapes are chock-full of antioxidants like resveratrol. It helps lower the insulin resistance in the cells of your muscles, which means more glucose (calories) goes into muscle cells and less into fat cells.

Studies suggest that the antioxidants, especially ellagic acid which is found in grapes, may have positive fat-burning effects. It helps boost the metabolism of fatty acids in your liver, slow down the growth of fat (adipose) cells and prevent the formation of new fat cells, all of which can help in weight management.

How Many Grapes Should You Eat in a Day to Lose Weight?

Grapes are high in sugar but have a low glycaemic index. A 100 g of grapes contain 18 to 20 g of carbohydrates. Hence, if you are trying to lose weight, you should have grapes in moderation. 

Wondering how many grapes in a day is good for weight loss? Most doctors recommend eating 1.5 to 2 cups of fruits a day, which amounts to 200 to 300 g. So, limit your consumption of grapes to 150 g (1 cup) per day, and add more fruits to your diet to get a wide range of nutrients.

What is the Best Time to Eat Grapes for Weight Loss?

At morning

Eating grapes as a morning snack can provide you with an energy boost. It also improves your overall metabolism and can help your body make the most out of the nutrients in this bountiful fruit.

At evening

Having a cup of grapes as a snack in the evening or between meals can help you avoid junk or processed food. The water and fibre content in grapes can keep you full until your next meal.

At night

Eating a cup of grapes at night can keep you full for a longer period and prevent midnight craving for food.

What is the Best Way to Eat Grapes for Weight Loss?

Want to include this tasty fruit in your diet? Here are a few ways you can do that:

  • The best way to eat grapes is as a whole fruit. This helps you get the maximum amount of fibre and antioxidants present in grapes.
  • You can blend them with other fruits like bananas, along with oats, flax seeds or chia seeds to make a smoothie that is more filling.
  • Add them to a green salad and improve its nutritional value and weight loss benefits.
  • You can replace the high-calorie desserts with fruit salad made with grapes, and other fruits such as kiwis, pomegranate, berries, applespapaya, etc.
  • Eating frozen grapes in summer can be a great way to beat the heat.

What are the Risks of Overconsumption of Grapes for Weight Loss?

No doubt, grapes are good for your health, but having too many grapes can lead to an increased intake of sugar, carbohydrates and calories. This can nullify the health benefits of grapes and lead to weight gain. So exercising portion control can help you keep your weight in check while also enjoying this delicious fruit.

What are the Other Health Benefits of Grapes?

  • The potassium in grapes helps lower blood pressure by eliminating excess sodium from your body.
  • Grapes promote heart health by reducing your cholesterol levels and lowering your risk of developing cardiovascular diseases.
  • They improve insulin sensitivity and help stabilise blood sugar levels.
  • They are rich in antioxidants and can prevent the free radicals from damaging the cells in your body. This results in anti-ageing effects on your skin, improved memory, and protection against chronic health conditions such as heart disease, diabetes, cancer and Alzheimer’s disease.
  • They contain several compounds such as resveratrol, lutein, and zeaxanthin that may help improve your vision and prevent common eye diseases.
  • Grapes contain resveratrol and anthocyanins, which have antibacterial properties. They may help protect your body from microbial infections.
  • They contain vitamin C, which can boost your immune system and keep you healthy.
  • They are good sources of fibre and can relieve constipation.

Don’t Have Time To Read?

  • Grapes are chock-full of nutrients, antioxidants and fibre, which makes them an ideal choice for weight loss. 
  • Grapes are rich in fibre that suppresses appetite by helping you feel full. The antioxidant resveratrol prevents glucose from entering fat cells and prevents weight gain. Resveratrol also improves metabolism and helps burn fat in your body.
  • You can have grapes in moderation, around 150 g per day. Eating more grapes can lead to weight gain and a spike in your blood sugar levels.
  • Grapes can be eaten at any point of the day. They improve your metabolism, give you energy, keep you full and prevent overeating.
  • You can eat them as whole fruit, as a mid-meal snack, as a juice, as a smoothie, or as an addition to a green salad and fruit salads.
  • Other than weight loss, eating grapes can help improve your immunity and protect you against infections, and lower your risk of developing chronic health conditions such as diabetes, high blood pressure, cancer, Alzheimer’s disease, etc.
  • Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable. 

Friendly Asked Questions

Are dry grapes good for weight loss?

Yes, some studies suggest that raisins or dry grapes are good for weight loss. However, as they contain a lot of calories, consume dry grapes for weight loss in moderation.

How do dry black grapes benefits for weight loss?

Dry black grapes or black raisins are rich in antioxidants and can help you burn fat. They are a good source of glucose and will provide your body with energy. However, as they are high in sugar and calories, take care to not eat more than 10 to 15 raisins in a day if you are trying to lose weight.

Are green grapes good for weight loss?

Yes, green grapes are high in water and fibre content, relatively low in calories and are free of fat. The antioxidant resveratrol present in green grapes burns fat and helps to lose weight.

Is it ok to eat grapes every day?

Yes, it is good to eat grapes every day. Having them in moderation will provide your body with essential nutrients and the antioxidants present in them will help burn fat and manage your weight. However, make sure to include other types of fruits into your daily diet in order to supply your body with a wide range of nutrients.

Who should not eat grapes?

Grapes are good for weight loss but individuals allergic to grapes, who have cough, sore throat, and dry mouth should not eat grapes.

Are grapes good for weight loss?

Yes, the high water content, insoluble fibre and a low number of calories in grapes make them a good weight loss fruit when eaten in moderation.