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Grapes and Weight Loss

Are grapes a good snack for weight loss?


Grapes and Weight Loss

When you’re striving for weight loss, eating low-energy foods like grapes can be a great way to control what you eat without feeling hungrier. Studies have found that weight loss can be up to three times greater in people who eat low-energy foods compared to those who eat low-fat foods.

The amount of energy (or calories) in a specific weight of food is known as ‘energy density’. Foods with lower energy density have fewer calories per serving than those with higher energy density. Meaning, you can eat more of these foods for the same number of calories. Luckily, there are numerous foods that are low in energy density, including grapes! Most types of fruit fit into a healthy diet, making grapes a good snack for weight loss. Be sure to choose fresh or frozen fruits when possible, which have a lower energy density than fruit juices and dried fruits.

Grapes are also packed with flavonoids, a nutrient group famous for its antioxidant health benefits. New research reveals that fruit and vegetables packed with flavonoids – like grapes – have the greatest effect in reducing weight and can even lead to weight loss. This is just one of the many vitamins and nutrients in grapes.

There are about two calories in one fresh grape, so you’d have to eat approximately 91 grapes to get the same number of calories in a grab-size bag of potato chips! Frozen grapes are also a refreshing, nutritious and sweet treat during those warm summer months – the perfect Popsicle substitution!

Grapes and Diet Plans

Did you know that grapes are friendly to most diet plans? Here’s how they fit into many popular plans:

  • Weight Watchers®: All fruit including grapes, are 0 PointsPlus® values when they’re fresh, frozen unsweetened, canned in their juice and drained, or with artificial sweeteners.
  • South Beach Diet®: Grapes and other fruits like apples, bananas, berries and citrus can be enjoyed on Phase 2 of this diet.
  • The Zone Diet: A half-cup of grapes is considered one carbohydrate block according to this diet’s guidelines, which state, “Most women should choose three selections of protein, carbohydrates and fats for each meal. Most men should choose four selections of protein, carbohydrates and fat for each meal. Then choose one of each for mid-afternoon and pre-bedtime snacks.”
  • The Paleo Diet: Grapes are included on the Paleo Diet fruit list.


The material on this website is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment. Before making a change in your diet or starting a weight-loss program, you should speak to your doctor.