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.
Wash and eat raw with the skin on, since most of the polyphenols sit in the skin.
Where Grapes, raw 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 | 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% | |
| Vitamin B6 | 0.050 mg | 4% | |
| Pantothenic Acid (B5) | 0.050 mg | 1% | |
| Copper | 0.030 mg | 3% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Manganese | 0.020 mg | 1% | |
| Thiamin (B1) | 0.020 mg | 2% | |
| Betaine | 0.000 mg | — | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Molybdenum | 0.000 µg | 0% | |
| Choline | 0.000 mg | — | |
| Chromium | N/A | No data | |
| Iodine | 4.00 µg | 3% | |
| Monounsaturated fat | 0.000 g | — | |
| Polyunsaturated fat (PUFA) | 0.000 g | — | |
| Trans 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 | — | |
| Valine | 0.010 g | — | |
| Lysine | 0.010 g | — | |
| Arginine | 0.010 g | — | |
| Phenylalanine | 0.008 g | — | |
| Alanine | 0.008 g | — | |
| Serine | 0.008 g | — | |
| Isoleucine | 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 | — | |
| 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 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.