Whether you prefer the red, purple or green variety, grapes provide the body with powerful antioxidants that boost your health and prevent disease.
Grapes are a versatile fruit, you can eat them on their own as a snack or add them to salads, like chicken salad or tuna salad.
The popular Waldorf salad is another great to incorporate a few grapes into your meal plan. I’ve included a super easy recipe later in this article and best of all, it’s Keto friendly!
Speaking of Keto, you may be wondering where grapes fit in on the Keto diet. Keep reading to find out everything you need to know about grapes.
Are Grapes Keto Friendly?
You may need to avoid certain types of fruit if you are trying to reach ketosis. Despite the many health benefits of grapes, they are one of the fruits that are higher in carbs and sugar. A single cup of grapes contains about 26 grams of carbs.
If you love adding grapes to your salads, keep it keto by using only 3 grapes and cutting them in half or in quarters. This way you’ll still get the flavor and sweetness of the grapes added to your salad, without many extra carbs.
Or you can always enjoy the lower carb fruits listed on the keto approved food list in moderation, like avocado, raspberries, strawberries and lemons.
How Many Carbs are in Grapes?
Fresh – A 100 gram serving of grapes (about a cup) contains 17 grams of carbs.
Dried – A 100 gram serving of raisins or currants contains a whopping 79 grams of carbs.
How Many Calories are in Grapes?
Fresh – A 100 gram serving of grapes contains 67 calories.
Dried – A 100 gram serving of raisins or currants contains 299 calories.
Types of Grapes
Red & Purple Grapes
- Pinot Noir
- Champagne grapes (Black Corinth)
White, Green and Golden Grapes
- Cotton Candy
- Fry Muscadine
- Moon Balls
- Golden Muscat
Grapes contain water and fiber to keep you hydrated and help you feel satiated. They are rich in potassium and vitamins C and K.
Red and purple grapes contain a potent antioxidant called resveratrol, which protects the brain, heart and the immune system.
Grapes also contain other antioxidants called lutein and zeaxanthin, as well as the flavonoids myricetin and quercetin – all of which help the body to counteract damage caused by free radicals.
Protects Against Disease
Key nutrients in grapes may help protect against diseases like cancer, vision problems and cardiovascular disease. The polyphenols are most potent in the skins of red grapes, as they contain the most resveratrol. Research suggests that resveratrol may be able to prevent cancerous tumors.
The flavonoid quercetin is a natural anti-inflammatory found in grapes that helps prevent cancer.
Promotes Heart health
Animal studies indicate that quercetin and resveratrol could lower the risk of atherosclerosis (hardening of the arteries) and reduce LDL cholesterol levels.
The polyphenols in grapes can also reduce blood pressure and irregular heart rhythms.
Grapes also contain fiber and potassium, both of which support heart health. The American Heart Association (AHA) recommends increasing potassium intake to improve blood pressure and cardiovascular health. Eating foods rich in potassium has been linked with a reduced risk of stroke.
Improves Blood pressure
Because grapes are high in potassium and fiber, they can help lower blood pressure. Increasing potassium and fiber intake is instrumental in maintaining healthy blood pressure.
Grapes contain water and fiber to keep bowels moving regularly and prevent constipation.
It is believed that the anti-inflammatory effects of quercetin may help to alleviate allergic reactions like sinus symptoms and hives.
Helps Prevent Diabetes
A 2018 study published in the British Medical Journal suggested that grapes may reduce the risk of type 2 diabetes in adults. The participants who ate raisins and grapes over the course of the study had a 7% lower risk of developing type 2 diabetes compared with those who did not consume the fruit.
The American Diabetes Association encourages people to consume grapes and other fruits, as long as the carbohydrate amount is counted as part of their meal plan. However, grape juice should be avoided because of its high sugar content and high GI score.
Supports Eye Health
The antioxidants lutein and zeaxanthin can improve your vision and prevent eye problems. These compounds relieve oxidative stress and damage to the retina, helping to prevent conditions like macular degeneration, cataracts and glaucoma.
Improves Skin Conditions
A study published in the Journal of Dermatology Studies and Therapy determined that resveratrol could help in the treatment of acne. So, if you suffer from this skin condition, you may wish to try applying a mask of mashed grapes topically to the skin.
The Environmental Working Group (EWG) listed grapes as one of the foods with high levels of pesticide contamination; therefore buying organic grapes is recommended to reduce the risk of pesticide exposure.
People who use beta blockers should not consume foods that are high in potassium. Consuming too much potassium can also be harmful or fatal to individuals with kidney disorders.
People who use blood-thinning medications should avoid eating too many grapes as resveratrol may increase the anticoagulant effects of these drugs.
When drinking wine, women are advised to drink no more than one 5 ounce glass per day, and men no more than two glasses daily.
Is Grape Nuts Cereal High in Carbs?
A 100 gram serving of Grape Nuts cereal contains a whopping 82 grams of carbs. This cereal should be avoided while following a low carb diet, like Keto. Eating Grape Nuts cereal will throw your body out of ketosis.
Are Stuffed Grape Leaves Keto?
Grape leaves are typically stuffed with rice (along with meat) which is a high carb ingredient. A serving of 5 stuffed grape leaves contains 19 grams of carbs, which is too high for a strict low carb diet like Keto.
Keep it Keto, by making your own homemade grape leaves stuffed with meat filling instead of rice or substitue cauliflower rice instead.
Is Grape Vinegar Keto?
Grape vinegar, also known as red wine vinegar or balsamic vinegar, may be low in calories but contains a fair amount of carbs at 6 grams per tablespoon. You can choose to factor this amount in to your Keto meal plan, just make sure you measure out only a tablespoon instead of doing a free pour to keep carb counts in check.
Carbs in Grape Jam
Grape jam contains 13 grams of carbs in just a tablespoon.
Carbs in Grape Jello
Grape Jello is high in sugar, containing 19 grams of carbs per 22 gram serving.
Carbs in Grape Juice
One cup of grape juice contains 37 grams of carbs and 152 calories and 36 grams of sugar!
Carbs in Grapeseed Oil
Grapeseed oil is a healthy fat containing zero carbs, so feel free to use this oil when cooking, it’s great for both stir frying at high heats and sautéing.
Easy Keto Waldorf Salad Recipe
- 2 cups of baby field greens
- 1/4 cup of mayonnaise
- 1/3 Granny Smith apple (or other green apple), thinly sliced
- 2 stalks of celery, thinly sliced diagonally
- 6 grapes, quartered
- 1 ounce chopped walnuts
- Pink Himalayan sea salt and fresh cracked black pepper, to taste
- Simply chop all the ingredients and toss together in a large salad bowl.
- Divide into 2 servings and enjoy with a friend.
How to Pick and Store Grapes
When buying grapes, select bunches of grapes that are tight to the touch without wrinkled skin.
Grapes should be stored in the refrigerator until they are ready to be washed and eaten.