One of the things we try to do at The Produce Moms is make learning about produce fun. You care about what goes on your family’s plates, but it’s not always easy to figure out what to feed your family. 

Our goal is to make it as easy as possible for you to select, store, and serve produce. That’s why we partnered with Sun World on a deep, in-depth study on grape nutrition.

As a parent, getting the scoop on the nutrition side of things is one of your top priorities. You just might be surprised at how much of a nutritious punch a grape can pack. 

Executive summary of grapes is sponsored by Sun World.

After you read this, you’ll know all about grape nutrition facts and health benefits. You’ll want them sitting in your fridge for an easy grab-and-go, kid-friendly, mom-approved snack.

Let’s dive deep into why grapes are such an awesome little fruit.

Nutrition and Health Benefits of Grapes

Studies show that grapes are packed with tons of vitamins and minerals that have a variety of health benefits, including:

• heart, brain, and gut health
• weight management
• reducing the risk of cancer

One to two cups of grapes are all you need to completely benefit from these little berries.

Still not convinced they can taste so great and be good for you? Here are a few more surprising nutritional benefits of grapes:

• Vitamin C—to boost your immune system during cold and flu season
• Natural antioxidants—to help prevent aging and reduce stress and inflammation
• Copper—for extra energy during your afternoon slump 

Grapes are perfect for kids and parents alike! 

But how do you get all of those vitamins and minerals from such a small fruit?

Let’s Break Down Grape Nutrition 

Perhaps you enjoy a glass of wine or serve your kids grape juice daily. That’s great! But did you know the best way to benefit from a grape’s nutrition is by eating it whole? The seeds, flesh, and skin of the grapes all have proteins, fiber, water, and antioxidants — when eaten all together. (Plus, it’s a bit tricky to peel or deseed a grape.) Simply rinse and serve for an easy, nutritious afternoon grape snack. 

Whole grapes are an easy snack to incorporate into your snack rotation with nutrients that you and your kids all benefit from. 

Did You Know …

Diabetics can eat grapes? Grapes have natural sugars, so everyone can eat them — kids, adults, and even diabetics! Studies show that eating foods with natural sugars is linked with a lower risk of type 2 diabetes, heart disease, and cancer. The sugar in grapes is absorbed into the body slowly so blood sugar doesn’t spike — the opposite of how candy affects your body.  

If your children are young, it may be best to hold off serving grapes until they are older because of the small, round size of grapes. But when your child is able to chew, you can cut the grapes into smaller, bite-size pieces. Grapes are a great way to introduce a love of produce early on with a nutrient-dense, naturally sweet snack.

But which grape should you try?

3 Varieties of Table Grapes

There are three types of grapes: purple, red, and green. Each color grape has a different amount of antioxidants that are spread out into the flesh and skin. 

Darker-colored red and purple grapes have anthocyanins — a group of antioxidants that make grapes a nutrient powerhouse — that are found in the natural coloring. While green grapes have flavanols that help to spread antioxidants, anti-viral, and anti-inflammatory properties throughout the grape. 

More research is needed to understand how the nutrients are spread and how much, so we like to eat a variety of purple, red, and green grapes. 

Ready to eat more grapes? 

Feel Better, Eat More Grapes

Grape nutrition may not have been high on your interest list before. But now that you know all about it, here are some of our favorite grape recipes so you can discover the nutritional benefits of grapes for yourself.

• Burrata Board — served with roasted grapes for a creamy, sweet tang
• Grape Salad — a grape twist on ambrosia salad
• Oven Roasted Grapes — juicy pops of sweetness
• Grape Trail Mix — the perfect blend of crunchy, nutty, sweet, and creamy

Looking for even more reasons to add grapes to your grocery list? Check out 7 Reasons to Eat More Grapes for a more in-depth look at the health benefits of grape nutrition for your family!