The Benefits of Grapes—Plus How to Enjoy This Small-but-Mighty Fruit

Whether you prefer purple, red, or green varieties, grapes are a classic (and delicious) fruit. They're also a popular snack, thanks to their small size and portability. But eating grapes isn't just convenient—it's good for the body, too. To learn more, we asked nutrition experts to share the top health benefits of grapes. We also spoke to a chef to find out the best ways to eat them beyond snacking.

Nutrition and Health Benefits

Grapes might be small, but they pack a nutritional punch. Here's how they can benefit the body.

Reduce Disease Risk

Grapes are teeming with antioxidants, or compounds that protect the body from free radicals, says Beth Goodridge, RD, a registered dietitian at Kaiser Permanente in Northern California. Free radicals are molecules that damage healthy cells, increasing the risk of chronic disease (like heart disease or cancer) over time. Examples of antioxidants in grapes include vitamin C, resveratrol, lycopene, and anthocyanins, according to Siera Holley, MS, RDN, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center.

Help Digestion

"Grapes provide both soluble and insoluble fiber, which help bulk stool to make [it] easier to pass, prevent constipation, and promote more regular bowel movements," shares Holley. Fiber also feeds good bacteria in the large intestine, notes Goodridge. In turn, these bacteria release compounds that protect the lining of the digestive system, says Goodridge. It's also worth noting that most of us don't get enough fiber; the daily recommended intake is 25 to 38 grams, but the average American adult only eats 10 to 15 grams per day, says Goodridge. Depending on the type, grapes have up to 3.9 grams of fiber per 100 grams (3.5 ounces).

Protect the Heart

As a source of soluble fiber, grapes are excellent for the heart. Soluble fiber binds to LDL ("bad") cholesterol and removes it from the body, helping lower LDL cholesterol levels in the blood, per Holley. This is crucial for heart health, as high LDL cholesterol is linked to heart disease. But take note: "The fiber content of grapes primarily comes from the skin, so eating whole grapes vs. drinking grape juice is key," says Holley. What's more, grapes contain potassium, a mineral that relaxes blood vessels. This effect reduces high blood pressure, another risk factor for heart disease. Even the antioxidants in grapes lend a hand, as they fight free radicals that can lead to cell damage, inflammation, high blood pressure, and heart disease, according to Holley.

Boost Hydration

If you're looking to increase your water intake via food, add grapes to your rotation. "Grapes are 80 percent water, [which] contributes to our overall fluid intake," shares Goodridge. Plus, the potassium in grapes also helps balance fluids in the body, which is important for overall health.

Support Brain Function

Purple and red grapes offer resveratrol, a powerful antioxidant that benefits brain health, per Goodridge. As mentioned, it fights free radicals that can damage cells—including those in the brain. This is essential for brain health, as free radicals can accumulate over time and lead to cognitive decline. "Resveratrol also helps dilate blood vessels, which improves blood, oxygen, and nutrient supply to the brain," adds Goodridge.

Shopping for Grapes

Look for grapes that are plump, firm, and free of blemishes. Their color—whether purple, red, or green—should be consistent and vibrant. Skip any grapes that are wrinkled or mushy, as these are signs that they're on the way out.

How to Eat Grapes

The easiest way to eat grapes is to pick them off the stem, rinse, and enjoy. But if you're looking for more unique ways to consume the fruit, consider these chef-approved options:

Complementary Ingredients

"Grapes are sweet, tart, juicy, and small enough to add a delightful pop of flavor to many dishes," says Ann Ziata, chef at the Institute of Culinary Education in New York City. Traditionally, grapes go well with cheese, nuts, salad greens, grains, and honey, along with seasonings like rosemary, parsley, and basil, she says. Floral spices (such as ginger and cardamom), sea salt, olive oil, and balsamic vinegar are also wonderful partners for the ingredient. "Grapes can pair with other fruits, especially citrus like orange and lemon, to highlight their sweet and sour flavors," says Ziata.

Smoothies

When it comes to smoothie ingredients, grapes might not be the first fruit that comes to mind—but they're a tasty and healthy option. In smoothies, grapes provide sweetness and body, especially when used frozen. In general, grapes will "support stronger flavors like acai, blueberries, and nut butters without stealing the spotlight," says Ziata. Try combining grapes and nut butter in a smoothie for a peanut butter and jelly-inspired drink.

Roasted

Roasted fruits make a succulent addition to any meal, and grapes are no exception. You can roast grapes at a high temperature for a short amount of time or go low and slow says Ziata. Baking reduces the grapes, intensifying their flavor and turning them rich and caramelized. They are fantastic as a garnish or enjoyed right from the pan as a snack, says Ziata. You can also serve them with chicken and pork, as they become a lovely compote that can be enjoyed similar to a sauce. Or add them to a grain salad like our roasted grape salad with farro, mixed greens, and goat cheese. They also make a wonderful addition to your morning oatmeal, simply top it with a spoonful of roasted grapes plus some honey and orange zest, suggests Ziata.

Frozen As a Snack

Frozen grapes make a satisfying and refreshing snack. Simply pick the grapes off the stem, then freeze them overnight. "They're a fun frozen treat to enjoy in the summer and much easier than making sorbet," says Ziata.

Pickled

Take a tip from Ziata and make quick-pickled grapes with vinegar, peppercorns, and fennel seeds. "It's a delicious garnish to enjoy with grilled or smoked meats or as part of a cheese plate," she says. They also work well with roasted portobello mushrooms.