Eating healthy is much easier when the foods you enjoy are also good for you. Grapes, which are the third most popular fruit in the U.S., offer this combination of taste and health benefits.

On a global scale, grapes are a top-selling fruit, with over 77.8 million tons consumed annually, according to the International Organization of Vine. Whether eaten fresh, dried into raisins, or enjoyed in the form of juice, grapes have a variety of health perks.

Health Benefits of Grapes

Grapes are nutrient-rich, offering a wide array of health benefits. They are often included in processed foods like jams, juices, but are just as valuable in their natural form. In the U.S., red and green seedless grapes are the most commonly consumed varieties, although there are thousands of different types worldwide.

One of the standout features of red grapes is their skin, which is rich in resveratrol—a powerful compound known to promote heart health and improve cognitive function. But all grapes are high in antioxidants, which contribute to their anti-inflammatory and anti-cancer properties. These benefits make grapes a great choice for maintaining a healthy heart.

As Dr. Josh Redd, NMD, founder of RedRiver Health and Wellness, notes, “Grapes are also an excellent source of vitamin K and fiber,” which are essential for skeletal health and digestion, respectively.

Dr. Lisa Young, PhD, adjunct professor of nutrition at NYU and author of Finally Full, Finally Slim, emphasizes the role of antioxidants in grapes, which help reduce the risk of cancer by fighting free radicals. Additionally, grapes are rich in vitamin C, which strengthens the immune system, and are low in sodium but high in potassium—nutrients that help lower blood pressure by relaxing blood vessels.

Grapes and Weight Loss

Eating fruit regularly is linked to a reduced risk of weight gain, and grapes, in particular, may support weight loss efforts. They are high in water content, which helps you feel fuller for longer. The fiber in grapes also contributes to satiety, while their low-calorie density means you can enjoy a satisfying portion without consuming too many calories. According to the Centers for Disease Control and Prevention (CDC), one cup of grapes contains the same number of calories as a small box of raisins, their dried counterpart.

Audra Wilson, MS, a bariatric dietitian at Northwestern Medicine Delnor Hospital, agrees that grapes can be a filling food. She recommends pairing them with lean protein sources, like low-fat cheese or yogurt, for a balanced snack. This combination of fiber and protein helps curb hunger and keeps you satisfied between meals.

How Many Grapes Should You Eat?

The ideal amount of grapes to eat varies depending on age, gender, and overall dietary needs. However, recent studies suggest that consuming two cups of grapes a day might be the optimal amount, potentially even supporting longevity.

Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, recommends enjoying grapes in moderation as part of a balanced diet. While grapes are healthy, it's important not to overconsume them, especially if you're watching your weight.

Dr. Redd also advises caution due to grapes' high sugar content, which has increased in modern varieties. “Grapes today are much sweeter than they were originally bred to be,” he explains. “Because of their higher fructose content, grapes are best enjoyed in moderation.”

Grapes are a delicious and nutritious addition to a balanced diet, offering a variety of health benefits, from heart protection to cancer prevention. They can also be a helpful part of a weight management plan, thanks to their high water content and fiber. Just remember to enjoy them in moderation, as their natural sugars can add up.