Are Grapes Good for Weight Loss?

Are Grapes Good for Weight Loss?

Staff Writer
5 minute read

Are Grapes Good for Weight Loss?

Grapes are a very popular fruit for good reason. In addition to their juicy delicious taste, they are also very nutritious packing a wide range of nutrients. 

Grapes come in a variety of colors all of which are equally nutritious and tasty. The most common colors include black, red, green, and purple. Keep reading as we explore the nutrition of grapes and discuss whether they are a good option for those on their weight loss journeys. 

Are Grapes Good for Weight Loss? 

Yes, grapes are wonderful for weight loss for a number of reasons. First, grapes are very low in calories coming in at about 104 calories per cup. This makes them a great addition to your meals or snack times that doesn’t leave you worried about your calorie intake. 

Secondly, grapes are very nutritious fruits. Eating grapes regularly can boost your health, whether you are on a weight loss journey or not. 

How to Eat Grapes for Weight Loss

The best thing about fruits is that they're ready to eat in their natural state. However, if you’re bored by plain grapes, here are few ideas for what to do with them:

  • Juice your grapes. For a healthy and refreshing drink, juice your grapes alone or with other fruits to make a fruit mocktail. 

  • Add them to smoothies. You can add your grapes to a smoothie recipe for some extra hydration and sweetness. 

  • Add them to a fruit salad. Chop up a variety of fruits such as watermelon, berries, and oranges and add them to whole or halved grapes. Fruit salads are a great way of ensuring you eat a variety of produce in one go. 

  • Add them to savory salads. Despite being a very sweet food, grapes pair very well with certain savory dishes, particularly chicken salads. You can add the grapes raw or roast them slightly for a more charred flavor. 

While these are all great options for enjoying grapes, you must know that eating them plain is just as nourishing. However, due to the high water content of grapes, they may not be as satisfying on their own. For a more filling snack, try pairing your grapes with a high fat or high protein snack like cheese, seeds, or nuts.  

Health Benefits of Grapes 

  • Source of vitamins and minerals. Grapes have a fairly rich nutrition profile with a variety of micronutrients. The delicious fruits are particularly rich in copper, vitamin K, and B complex vitamins, specifically B1, B2, and B6. Vitamin K is essential in the clotting of blood in case of an injury while B complex vitamins play a large role in regulating metabolism and maintaining the health of red blood cells. 

  • Source of healthy phytochemicals. On top of all the healthy nutrients, grapes are loaded with a variety of phytochemicals, particularly resveratrol which is found in the skin of red grapes. Phytochemicals are non-nutrient chemicals found in plants that have been shown to have a protective effect against many of the common chronic diseases. The majority of phytochemicals have anti-inflammatory and antioxidant potential which helps to protect the body from diseases such as type 2 diabetes, heart disease, Alzheimer’s disease, and stroke. 

  • Hydration. The juiciness of grapes comes from their high water content. This makes grapes one of the most hydrating fruits especially for people that don’t enjoy water. While grapes can’t replace drinking water, they can help reduce the risk of dehydration for those who don7t meet their daily fluid needs. 


How many grapes should you eat a day to lose weight?

A cup of grapes is considered one serving and it can be anywhere from 10 to 30 grapes depending on the size and shape. This amount of grapes contains only 104 calories so it is more than alright to consume even if you are on a weight loss journey. While it is possible to overindulge on grapes, it is highly unlikely that they will hinder your weight loss efforts in the long run. 

Can you eat grapes on a weight-loss diet?

Yes, you can eat grapes on a weight-loss diet. In fact, grapes can support your weight loss journey since they are fairly low in calories compared to processed foods and even other fruits. Furthermore, grapes are a filling snack especially if paired with another food rich in fat, protein, or both. 

What fruit is best for weight loss?

Even though some fruits are more supportive of weight loss, all fruits, unless restricted by a doctor, are good for weight loss. This is because fruits, unlike processed foods, are usually rich in fiber which makes them more filling. The fiber in the fruit makes them slow digesting hence delaying the feeling of hunger after eating. 

What fruits burn belly fat fast?

There is no fruit that will target your belly fat. To lose belly fat, you must lose fat all over your body. Adding any fruits to your diet is one of the best ways to lose weight especially if you want to keep it off forever. 

Rapid weight loss may work in the short term but in many cases, the body regains all the weight and sometimes even more.

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