Grapes (Red or Green, Euro-type such as Thompson Seedless) – Raw
Grapes, whether red or green, including varieties like Thompson Seedless, are a refreshing and nutritious fruit enjoyed by many around the world. These grapes are typically eaten raw and offer a natural sweetness, making them an ideal snack or a delightful addition to salads, desserts, and other culinary creations. Thompson Seedless grapes, in particular, are known for their small, crisp, and juicy texture, perfect for those who appreciate a burst of flavor with every bite.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 69 kcal |
| Protein | 0.72 g |
| Total Fat | 0.16 g |
| Saturated Fat | 0.054 g |
| Carbohydrates | 18.1 g |
| Fiber | 0.9 g |
| Sugars | 15.48 g |
| Calcium | 10 mg |
| Iron | 0.36 mg |
| Magnesium | 7 mg |
| Phosphorus | 20 mg |
| Potassium | 191 mg |
| Sodium | 2 mg |
| Zinc | 0.07 mg |
| Copper | 0.127 mcg |
| Manganese | 0.071 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 3.2 mg |
| Thiamin (Vitamin B1) | 0.069 mg |
| Riboflavin (Vitamin B2) | 0.07 mg |
| Niacin (Vitamin B3) | 0.188 mg |
| Vitamin B6 | 0.086 mg |
| Folate (Vitamin B9) | 2 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3 mcg |
| Vitamin E | 0.19 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Grapes, including Thompson Seedless and other varieties, are not commonly associated with allergens. However, individuals with specific sensitivities to fruits or those with a history of food allergies should consult with a healthcare professional to ensure safety.
Dietary Preferences
- Vegan: Grapes are plant-based and suitable for those following a vegan diet.
- Gluten-Free: Naturally gluten-free, making them an excellent choice for those with gluten sensitivities or celiac disease.
- Low-Calorie: At only 69 kcal per 100 grams, grapes are a light, guilt-free snack.
- Low in Fat: With just 0.16g of total fat, grapes fit well into low-fat or heart-healthy diets.
- Diabetic-Friendly: While grapes contain sugar, they have a relatively low glycemic index compared to other fruits, making them a reasonable choice in moderation for people with diabetes.
Health Benefits
Grapes are rich in vitamins and minerals, offering a combination of antioxidants such as Vitamin C and manganese, which are essential for immune support and healthy skin. The potassium content in grapes helps maintain heart health by regulating blood pressure, while the fiber content supports digestive health. Additionally, the small amounts of calcium, magnesium, and phosphorus contribute to bone health.
Conclusion
Grapes are not only delicious but also a nutrient-packed snack that provides a good source of energy, vitamins, and minerals. Whether you enjoy them on their own, add them to salads, or use them in desserts, grapes are a versatile and healthy fruit to include in your diet. Their natural sweetness and low-fat profile make them a great option for anyone looking to maintain a balanced, nutritious diet.
