Heart & Circulation
Red Grapes
A fruit best known for resveratrol, concentrated in the skin, which has been widely studied for cardiovascular support.
Heart Health
Brain
Skin Health
Serving
1 cup (151g)
Calories Per Serving
104
Key nutrients
Resveratrol, vitamin K, vitamin C, fiber
Nutrient density
31
Why it’s worth eating
Red grapes are rich in resveratrol, vitamin C, and antioxidants. They support heart and brain health. Enjoy as a snack or add to salads and cheese platters.
What you may notice
Energy and mood
Skin appearance
Markers worth tracking
Lipid panel
Blood pressure
How to eat it
Eat the skin, resveratrol and most of the polyphenols are concentrated there, not in the flesh or juice.
Pairs well with
Healthy fats (cheese, nuts), a classic pairing that also helps absorb fat-soluble vitamin K
Other dark fruits (berries), broadens the polyphenol profile of the snack
Storage
Refrigerate unwashed; wash just before eating, and they'll keep for about a week.
The numbers, per 1 cup (151g)
18%
Vitamin K
1%
Vitamin A
5%
Vitamin C
1%
Calcium
3%
Iron
3%
Magnesium
6%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
1.4g
Grapes, red or green, raw (FDC 174683)
Evidence
D
MAJOR OVER-CLAIM to state plainly: the dose gap between grapes and clinical trials is enormous, human high-dose results have been largely disappointing, and the field carries a notable research-fraud history. Grapes are a fine fruit but not a resveratrol therapy.
Study dose vs. serving
DOSE GAP: human trials use roughly 0.5-5 g/day resveratrol. A 250 mL glass of red wine or about 1 kg of red grapes provides only about 5 mg. Reaching a 1 g trial dose from grapes would require on the order of 100-200 kg - impossible as a diet.
Weiskirchen S, Weiskirchen R. Adv Nutr. S2161-8313(22)00755-4. Field-reputation context: the Dipak Das research-misconduct case (University of Connecticut, 2012, about 145 counts of data fabrication or falsification).
Use caution if
You take warfarin or other blood thinners, modest vitamin K content; keep intake consistent
You're managing blood sugar closely, grapes are one of the higher-sugar common fruits
Details
Type
Fruits & Veg
Season
Late summer to autumn (Aug-Oct), imported off-season
Forms
Fresh, dried (raisins), juice, extract
Price
Budget
Bioactive
Trans-resveratrol (a stilbene), plus grape anthocyanins and flavan-3-ols
Heat stable
No - resveratrol degrades with heat and light
Reliability
3 / 5
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