✦ Source of polyphenols
✦ Provides vitamin K
✦ Contains some vitamin C
✦ Higher in sugar than many fruits
Grapes are small juicy berries grown on vines, eaten fresh or dried. They contain natural sugars and polyphenols including resveratrol, with red and purple varieties higher in anthocyanins.
🍳
Preparation note
Wash and eat raw with the skin on, since most of the polyphenols sit in the skin.
Sources:
CoFID 2021
Where Grapes, raw Stands Out
Micronutrient
Potassium
81.0 mg
per 100g · tap to explore →
Micronutrient
Chloride
73.0 mg
per 100g · tap to explore →
Micronutrient
Vitamin K
14.6 µg
per 100g · tap to explore →
Micronutrient
Vitamin C
11.0 mg
per 100g · tap to explore →
Flavonols
Quercetin
3.11 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99650 · tap to explore →
Flavonols
Myricetin
0.220 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99048 · tap to explore →
Flavonols
Kaempferol
0.090 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99048 · tap to explore →
Macronutrients per 100g
339
kJ
Energy
0.20
g
Protein
20.8
g
Carbs
1.40
g
Fibre
0.30
g
Fat
20.8
g
Sugars
0.16
g
Saturates
0.00
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 81.0 mg | 4% | |
| Chloride | 73.0 mg | 9% | |
| Vitamin K | 14.6 µg | 12% | |
| Vitamin C | 11.0 mg | 14% | |
| Phosphorus | 6.00 mg | 1% | |
| Magnesium | 3.00 mg | 1% | |
| Calcium | 3.00 mg | 0% | |
| Folate | 2.00 µg | 1% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Iron | 0.100 mg | 1% | |
| Vitamin E (alpha-TE) | 0.100 mg | 1% | |
| Selenium | 0.100 µg | 0% | |
| Zinc | 0.070 mg | 1% | |
| Pantothenic Acid (B5) | 0.050 mg | 1% | |
| Vitamin B6 | 0.050 mg | 4% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Copper | 0.030 mg | 3% | |
| Manganese | 0.020 mg | 1% | |
| Thiamin (B1) | 0.020 mg | 2% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Chromium | 0.000 µg | 0% | |
| Betaine | 0.000 mg | — | |
| Vitamin B12 | 0.000 µg | 0% | |
| Molybdenum | 0.000 µg | 0% | |
| Choline | 0.000 mg | — | |
| Iodine | 4.00 µg | 3% | |
| Polyunsaturated fat (PUFA) | 0.000 g | — | |
| Trans fat | 0.000 g | — | |
| Monounsaturated fat | 0.000 g | — | |
| Sucrose | 11.0 g | — | |
| Fructose | 6.70 g | — | |
| Glucose (dextrose) | 3.10 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 0.020 g | — | |
| Aspartic acid | 0.020 g | — | |
| Leucine | 0.012 g | — | |
| Lysine | 0.010 g | — | |
| Valine | 0.010 g | — | |
| Arginine | 0.010 g | — | |
| Isoleucine | 0.008 g | — | |
| Alanine | 0.008 g | — | |
| Phenylalanine | 0.008 g | — | |
| Serine | 0.008 g | — | |
| Threonine | 0.007 g | — | |
| Glycine | 0.006 g | — | |
| Proline | 0.006 g | — | |
| Tyrosine | 0.005 g | — | |
| Histidine | 0.004 g | — | |
| Methionine | 0.003 g | — | |
| Cysteine | 0.002 g | — | |
| Tryptophan | 0.002 g | — | |
| Campestanol | 0.000 mg | — | |
| Plant stanols (total) | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Plant sterols (total) | 0.000 mg | — | |
| Sitostanol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| β-Sitosterol | 0.000 mg | — | |
| Lycopene | 0.000 µg | — | |
| Beta-carotene | 0.000 µg | — | |
| Lutein + Zeaxanthin | 0.000 µg | — | |
| Omega-6 (Linoleic acid) | 0.079 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.024 g | — | |
| Omega-3 (SDA) | 0.000 g | — | |
| Omega-6 (GLA) | 0.000 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Flavonols
Quercetin
3.11 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99650
Flavonols
Myricetin
0.220 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99048
Flavonols
Kaempferol
0.090 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99048
Flavones
Apigenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99048
Flavones
Luteolin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99048
Flavanols (Flavan-3-ols)
Epicatechin (-)
2.14 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99650
Flavanols (Flavan-3-ols)
Catechin (+)
0.170 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99050
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99050
Anthocyanins
Delphinidin (total glycosides)
70.6 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99650
Anthocyanins
Cyanidin (total glycosides)
23.8 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99650
Anthocyanins
Malvidin (total glycosides)
6.01 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99650
Anthocyanins
Pelargonidin (total glycosides)
0.020 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 97074
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 99048
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 99048
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 99048
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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