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Home arrow Nutrition arrow Weight Management arrow Are Grapes Good for Weight Loss? The Truth About This Fruit

Are Grapes Good for Weight Loss? The Truth About This Fruit

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
4 min read 1527 Views 0 Comments
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Eating fruit is one way to cut down on your calories. Grapes are a popular option when it comes to healthy products, but what are the benefits? Does this fruit help you drop a few pounds? We detail the advantages of eating grapes and if they progress weight loss.

are grapes good for weight loss

Grapes may be easy to snack on, but are they healthy for your diet?

You can choose from red or green grapes, both packed with juicy nutrients like fiber, protein, potassium, vitamin C, and vitamin K. Many people eat low-calorie fruits when losing weight, as they help restrict the consumption of junk or processed foods.

You might think – but how do grapes encourage weight loss? Do they have a secret ingredient for burning fat? We explain how this fruit is good for you along with its benefits.

Are Grapes Good for Weight Loss?

Yes, grapes can progress weight loss due to their resveratrol – a chemical compound that helps your body metabolize fatty acids. This may strengthen your metabolism and digestive system, leading to more lost calories throughout the day.

Resveratrol is a powerful antioxidant that has many weight loss benefits. It can improve the metabolic rate of burning existing fat cells, preventing future weight gain. This chemical also regulates your blood sugar levels and stops intense hunger cravings.

If you want to see more physical results, you should eat other low-calorie foods and exercise regularly to burn some calories. Consuming grapes alone won’t make you lose weight quickly.

Grapes are virtually fat-free and contain minimal calories. This is great for a weight loss diet that focuses on the health benefits of fruits. You can snack on grapes throughout the day for energy, as you won’t feel tempted to binge eat or consume junk food that leads to weight gain.

Are Grapes High in Calories?

No, grapes are very low in calories, making them a great choice for your diet. There are only 69 calories per 100g serving of green and red grapes. Snacking on just 10 grapes means you’re consuming 33 calories – the perfect amount to lose weight.

You should always consume 500 fewer calories than your maintenance level to see physical weight loss. This means your body will start burning fat for energy instead of glucose and carbohydrates. Any type of grape can form a strong part of your calorie deficit.

Grapes don’t threaten to exceed your daily calorie intake. They only contain healthy minerals like potassium, manganese, fiber, and vitamins like B, C, and K. These are essential nutrients you need for strengthening your overall metabolism and immune system.

Do Grapes Have Fat?

Grapes have around 0.16g of fat per 100g serving. This is a very low amount that makes it perfect for losing weight. However, just be aware that one serving of grapes has 15.5g of natural sugars, so try to consume small portions during your weight loss diet.

Foods that contain fat will most likely contribute to weight gain around your face, arms, stomach, and thighs. Therefore, stay away from fatty products that don’t provide many nutrients. Grapes are basically fat-free and contain polyphenols that support eye, brain, and heart health.

You can eat grapes in your diet, but don’t go crazy with how many grapes you consume. Too much of anything will cause side effects. Grapes have lots of natural sugars that might raise blood sugar levels if not eaten in moderation, so stick to eating smaller amounts each day.

Is There a Difference Between Green and Red Grapes for Weight Loss?

Green and red grapes are basically the same in terms of calories, fat content, and nutrients. You can switch between each color when you feel like eating something different. Eating red grapes is still incredibly beneficial for your weight loss journey.

The only difference between these two grapes is the flavors. Red grapes typically taste sweeter and green grapes have a sour taste that derives from a particular grape plant it was grown on. Black grapes are another popular option that is packed with juicy flavors.

You can eat any grape to experience the positive fat-burning effects. Even blending this fruit to make grape juice can help progress your weight loss results. Green and red grapes won’t hinder physical changes or contribute to stubborn fat storage in your body.

Benefits of Grapes for Weight Loss

Grapes have many physical and mental benefits that help you lose weight. They contain minerals that feed your body healthy nutrients, leading to an efficient fat-burning process.

Let’s take a look at the 3 other health benefits of grapes for weight loss:

#1 Low in calories

Eating grapes is a great way to fuel your body and stick to a low-calorie diet. This organic fruit has fewer calories that prevent you from exceeding your daily food intake. You can mix grape slices with a green salad or a chicken salad for that sweet-and-savory taste.

#2 Contain resveratrol

Grapes contain resveratrol – a strong antioxidant that can promote weight loss. It’s known to reduce weight, blood sugar, fat mass, body mass index, and increase lean muscle. This antioxidant is also great for protecting you against diseases like diabetes and cancer.

#3 High in fiber

A portion of grapes has plenty of insoluble fiber that can regulate bowel movements and prevent constipation. This type of fiber encourages your body to process water efficiently, reducing the risk of hemorrhoids, diverticulitis, kidney disease, diabetes, and colorectal cancer.

A Word From Our Dietitian

You should incorporate grapes into your diet if you want to lose weight. This fruit has many benefits that contribute to weight loss. Organic grapes have plenty of dietary fiber that strengthens your metabolism and lowers high blood pressure to a safe level.

Consider going on a weight loss program that contains other fruits and low-calorie foods. Eating grapes alone may starve your body of the right nutrients. Grapes count toward a healthy snack, especially if you’re feeling peckish and need something healthy between meals.

Remember that grape consumption only encourages you to lose weight. Cutting down on your sugar intake from junk food will prevent bad fat in your body. Add grapes to your diet and enjoy the sweet or sour flavor that derives from them.


Do frozen grapes have fewer calories?

No, frozen grapes have the same amount of calories as fresh grapes. Freezing this fruit ensures the nutrients are well-preserved. If you don’t want your grapes to expire, simply put them in the freezer for a few days and then blend them with unsweetened almond milk in a smoothie.

Do grapes cause belly fat?

Grapes are a low-glycemic fruit due to their fiber and vitamins. This means they won’t contribute to weight gain, including fat storage around the stomach. Eating grapes can satisfy your hunger cravings without costing you too many calories in your weight loss diet.

How many grapes should you eat a day?

You can eat 100g of grapes a day for snacking purposes or even as a treat for breakfast and dessert. Grapes are only 69 calories, making them great for weight loss. To maintain a healthy body weight, consume other delicious fruits like strawberries, apples, peaches, and blueberries.


Grapes are a natural source of antioxidants that can make a great addition to your diet program as they are full of nutrients that benefit your overall health. You can blend them with smoothies or mix them in salads and sweet treats.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
4 min read 1527 Views 0 Comments

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