Sun World

Health Benefits of Grapes

The many health benefits of grapes make them an excellent choice for a more satisfying, healthier diet. Fruit is an important part of your daily diet supplying fibre and essential vitamins and minerals that contribute to overall good health. You can add them to your diet with a variety of grape recipes ranging from salads to guilt-free desserts.


What are the health benefits of grapes?

Seedless grapes have fabulous colour, sweetness and texture. Not to mention their flavour and juiciness. They are an excellent fruit choice for everyone – helping to keep you healthy and reduce the impact of our stressful lives. They’re also especially good for eating before and after exercise and sport.

The vitamins C and K, and potassium, in a serve [1] of seedless grapes have real health benefits related to normal growth and development of bones, muscles and the nervous system [2]

  • Vitamin C – the vitamin C in seedless grapes has many functions in our bodies. These include helping with iron absorption from food, protecting cells from free radical damage (i.e. stress) and reducing tiredness and fatigue. Vitamin C also helps to keep our immune systems running normally [3].
  • Vitamin K – the vitamin K in seedless grapes helps keep your bones healthy and helps your blood clot normally.
  • Potassium – this mineral is especially useful for keeping a normal balance of electrolytes and for keeping muscles working properly, which is especially important during and after sports [4].

Deceptively sweet and juicy, the fibre and water in grapes help keep you regular. Being low in fat and sodium, and only 400kJ per 150g serve [5], seedless grapes are a great addition to a healthy diet. Plus, they are gluten-free [6] and cholesterol free!


Serving guidelines – adults

A serve of seedless grapes for adults (150g) looks like a very big handful of seedless grapes – around 30 grapes in fact!


How many serves of fruit should an adult eat each day?

Recommendations in Australia are for adults to enjoy two serves of fruit and five x 75g serves of vegetables each day [7] . Enjoying a diet rich in fruit and vegetables contributes to a healthy heart and reduces the risk of coronary heart disease, which is one of the biggest causes of premature death for adults [8] .


Serving guidelines – kids

Click here for serving recommendations for kids.


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

[1] In Australia, the recommended serving size for fruit is 150g.
[2] PDF downloadable version Pages 23- 25
[3] PDF downloadable version Pages 23- 25
[4] PDF downloadable version Page 28
[5] See Nutritional Information Panel for Seedless Grapes in Grape Nutrients section
[8] PDF downloadable version Page 10