Sun World

Grapes & Kids

Why are seedless grapes a great fruit choice for kids?

Kids love seedless grapes for their sweetness, texture, juiciness and flavour. Kids enjoy red, black and green seedless grapes for their colour contrasts, and frozen grapes make a great snack on a hot day. Add some to a jug of water for extra crunch and interest.

A full serve (150g) of seedless grapes provide a good source (25 percent of the RDI) of vitamin K and a beneficial source (10 percent of the RDI) of dietary fibre, vitamin C and potassium [1]. The vitamins C and K, as well as the mineral potassium, in seedless grapes help with normal growth and development of kids’ bodies. Grapes also provide dietary fibre, which along with the water in grapes (80 percent of seedless grapes’ weight is water), helps with keeping kids’ digestive systems moving regularly. Kids love being active and the potassium in seedless grapes help their bodies to keep the natural salts in balance and keep muscles working normally.


What does a kids-size serving of grapes look like?

For adults, a serving size of fruit such as grapes is 150g, which is a very big handful – around 30 grapes. For kids, with smaller hands, the serving size of grapes is smaller. For infants aged 7-12 months, a serving size of grapes is 10-20g (just 2-4 grapes) [2], but cut them in half to avoid a choking hazard. For toddlers and kids up to 8 years old, a serving size of grapes is larger – see how many grapes they can fit in their hands, but still cut grapes in half for little kids!


How many serves of fruit should kids eat each day?

Recommendations in Australia are for infants to be served three to four serves of fruit a week. Toddlers up to two years can enjoy up to half a serve of fruit a day; up to four years they can have a full serve (150g of fruit) each day; and over four they can have one and a half serves of fruit a day [3].



The material on this website is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment.