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.
Red grapes carry more anthocyanins and resveratrol than green; eat fresh with the skin on to keep the polyphenols.
Where Grapes, red Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 213 mg | 11% | |
| Chloride | 63.0 mg | 8% | |
| Phosphorus | 18.0 mg | 3% | |
| Calcium | 11.0 mg | 1% | |
| Magnesium | 7.00 mg | 2% | |
| Folate | 6.00 µg | 3% | |
| Vitamin C | 3.00 mg | 4% | |
| Vitamin A (RE) | 2.00 µg | 0% | |
| Niacin equivalents (NE) | 0.300 mg | 2% | |
| Iron | 0.240 mg | 2% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Vitamin E (alpha-TE) | 0.180 mg | 2% | |
| Pantothenic Acid (B5) | 0.120 mg | 2% | |
| Copper | 0.100 mg | 10% | |
| Thiamin (B1) | 0.090 mg | 8% | |
| Manganese | 0.060 mg | 3% | |
| Vitamin B6 | 0.040 mg | 3% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Zinc | 0.000 mg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Iodine | 1.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 0.040 g | — | |
| Monounsaturated fat | 0.010 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 9.30 g | — | |
| Glucose (dextrose) | 7.70 g | — | |
| Sucrose | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Aspartic acid | 0.020 g | — | |
| Glutamic acid | 0.020 g | — | |
| Leucine | 0.012 g | — | |
| Lysine | 0.010 g | — | |
| Arginine | 0.010 g | — | |
| Valine | 0.010 g | — | |
| Alanine | 0.008 g | — | |
| Serine | 0.008 g | — | |
| Isoleucine | 0.008 g | — | |
| Phenylalanine | 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 | — | |
| Tryptophan | 0.002 g | — | |
| Cysteine | 0.002 g | — | |
| Beta-carotene | 14.0 µg | — | |
| Biotin (Vitamin B7) | 0.200 µg | 0% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.