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Grape nutrition, glycemic index, calories, and serving size

Grapes, american type (slip skin), raw
*all the values are displayed for the amount of 100 grams

Grape Glycemic index (GI)

49

Grapes are sweet fruits, botanically classified as berries, often associated with warm weathers.

According to The International Tables of Glycemic Index, the glycemic index of raw grapes from Canada is 43, whereas grapes from Italy have a little higher glycemic index of 49. The average value of 46 of these two is selected as our value. Black grapes from Australia have an even higher glycemic index equalling 59. However another older study puts the GI of fresh Australian black grapes around 50 (3).

The GI of the refreshing drink grape nectar has been calculated to fall in the range of 52±5.

Dried grapes or raisins tend to have a higher glycemic index due to concentrated sugars. The GI of raisins from Israel is estimated to be around 66±6. Canadian raisins have a glycemic index ranging around 64±11.

Grapes are classified as having a low glycemic index (4).

Healthy individuals and people with diabetes mellitus type 2 respond similarly to grapes based on glycemic indices (5).

Experiments with grapes have shown positive health benefits for reducing some metabolic disturbances that occur during type 2 diabetes mellitus, such as hyperglycemia and hyperinsulinemia. Grapes, especially darker coloured ones, have many antioxidants with abilities to regulate glucose and insulin (6).

Other studies have also concluded that the phytochemicals found in grapes, such as polyphenols, can have an ameliorative effect on mechanisms that cause hyperglycemia (7).

The low GI combined with the positive effects of grapes on diabetic metabolic profiles, make this fruit, especially darker grapes, a desirable part of a diet for people with diabetes.

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  3. https://academic.oup.com/ajcn/article/93/5/984/4597984
  4. https://www.health.qld.gov.au/__data/assets/pdf_file/0026/143567/paeds_gi.pdf
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208016/
  6. https://academic.oup.com/jn/article/139/9/1794S/4670548
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481737/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: December 04, 2020

Important nutritional characteristics for Grape

Grape
Glycemic index ⓘ Source:
49 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (92 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3.6 (alkaline)
Calories
67
69% Vitamin C
66% Manganese
66% Sugar
62% Carbs
58% Vitamin A
Explanation: The given food contains more Vitamin C than 69% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Manganese, Sugar, Carbs, and Vitamin A.

Check out similar food or compare with current

Macronutrients chart

18% 82%
Protein:
Daily Value: 1%
0.63 g of 50 g
1%
Fats:
Daily Value: 1%
0.35 g of 65 g
1%
Carbs:
Daily Value: 6%
17.15 g of 300 g
6%
Water:
Daily Value: 4%
81.3 g of 2,000 g
4%
Other:
0.57 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 67
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
6%
Total Carbohydrate 17g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 14mg 1%

Iron 0mg 0%

Potassium 191mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Grape nutrition infographic

Grape nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 11% 4% 5% 17% 1% 2% 14% 94% 1% 4%
Calcium: 14 mg of 1,000 mg 1%
Iron: 0.29 mg of 8 mg 4%
Magnesium: 5 mg of 420 mg 1%
Phosphorus: 10 mg of 700 mg 1%
Potassium: 191 mg of 3,400 mg 6%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.04 mg of 11 mg 0%
Copper: 0.04 mg of 1 mg 4%
Manganese: 0.718 mg of 2 mg 31%
Selenium: 0.1 µg of 55 µg 0%
Choline: 5.6 mg of 550 mg 1%

Mineral chart - relative view

Manganese
0.718 mg
TOP 34%
Potassium
191 mg
TOP 61%
Calcium
14 mg
TOP 66%
Copper
0.04 mg
TOP 85%
Iron
0.29 mg
TOP 85%
Choline
5.6 mg
TOP 91%
Magnesium
5 mg
TOP 92%
Phosphorus
10 mg
TOP 93%
Zinc
0.04 mg
TOP 95%
Selenium
0.1 µg
TOP 96%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Vitamin A: 100 IU of 5,000 IU 2%
Vitamin E : 0.19 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4 mg of 90 mg 4%
Vitamin B1: 0.092 mg of 1 mg 8%
Vitamin B2: 0.057 mg of 1 mg 4%
Vitamin B3: 0.3 mg of 16 mg 2%
Vitamin B5: 0.024 mg of 5 mg 0%
Vitamin B6: 0.11 mg of 1 mg 8%
Folate: 4 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 14.6 µg of 120 µg 12%

Vitamin chart - relative view

Vitamin C
4 mg
TOP 31%
Vitamin A
100 IU
TOP 42%
Vitamin K
14.6 µg
TOP 48%
Vitamin B1
0.092 mg
TOP 51%
Vitamin B6
0.11 mg
TOP 62%
Vitamin E
0.19 mg
TOP 77%
Vitamin B2
0.057 mg
TOP 79%
Folate
4 µg
TOP 83%
Vitamin B3
0.3 mg
TOP 84%
Vitamin B5
0.024 mg
TOP 95%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 4% 5% 2% 2% 2% 6% 3% 3% 10%
Tryptophan: 3 mg of 280 mg 1%
Threonine: 17 mg of 1,050 mg 2%
Isoleucine: 5 mg of 1,400 mg 0%
Leucine: 13 mg of 2,730 mg 0%
Lysine: 14 mg of 2,100 mg 1%
Methionine: 21 mg of 1,050 mg 2%
Phenylalanine: 13 mg of 1,750 mg 1%
Valine: 17 mg of 1,820 mg 1%
Histidine: 23 mg of 700 mg 3%

Fat type information

0.114% 0.014% 0.102%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g

Fiber content ratio for Grape

16.25% 0.9%
Sugar: 16.25 g
Fiber: 0.9 g
Other: 0 g

All nutrients for Grape per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 2% 89% 0.63g 4.5 times less than Broccoli
Fats 1% 83% 0.35g 95.2 times less than Cheese
Carbs 6% 38% 17.15g 1.6 times less than Rice
Calories 3% 81% 67kcal 1.4 times more than Orange
Sugar 0% 34% 16.25g 1.8 times more than Coca-Cola
Fiber 4% 51% 0.9g 2.7 times less than Orange
Calcium 1% 66% 14mg 8.9 times less than Milk
Iron 4% 85% 0.29mg 9 times less than Beef
Magnesium 1% 92% 5mg 28 times less than Almond
Phosphorus 1% 93% 10mg 18.2 times less than Chicken meat
Potassium 6% 61% 191mg 1.3 times more than Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread
Zinc 0% 95% 0.04mg 157.8 times less than Beef
Copper 4% 85% 0.04mg 3.6 times less than Shiitake
Vitamin E 1% 77% 0.19mg 7.7 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 4% 31% 4mg 13.3 times less than Lemon
Vitamin B1 8% 51% 0.09mg 2.9 times less than Pea
Vitamin B2 4% 79% 0.06mg 2.3 times less than Avocado
Vitamin B3 2% 84% 0.3mg 31.9 times less than Turkey meat
Vitamin B5 0% 95% 0.02mg 47.1 times less than Sunflower seed
Vitamin B6 8% 62% 0.11mg 1.1 times less than Oat
Folate 1% 83% 4µg 15.3 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 12% 48% 14.6µg 7 times less than Broccoli
Tryptophan 0% 98% 0mg 101.7 times less than Chicken meat
Threonine 0% 97% 0.02mg 42.4 times less than Beef
Isoleucine 0% 99% 0.01mg 182.8 times less than Salmon
Leucine 0% 98% 0.01mg 187 times less than Tuna
Lysine 0% 98% 0.01mg 32.3 times less than Tofu
Methionine 0% 93% 0.02mg 4.6 times less than Quinoa
Phenylalanine 0% 98% 0.01mg 51.4 times less than Egg
Valine 0% 98% 0.02mg 119.4 times less than Soybean
Histidine 0% 94% 0.02mg 32.6 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 81% 0.11g 51.7 times less than Beef
Monounsaturated Fat 0% 91% 0.01g 699.9 times less than Avocado
Polyunsaturated fat 0% 85% 0.1g 462.5 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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