Sun World

Vitamins and Nutrients in Grapes

How to Choose Grapes

Grapes provide several key vitamins and nutrients that are vital for the health and care of your body.

Dietary Fibre

Dietary fibre from fruit, as part of an overall healthy diet, is important for your digestive health. Insoluble fibre is the main fibre present in grape skins. It acts as a ‘bulking agent’ which helps to keep you regular. Keep in mind, whole or cut-up fruit are sources of dietary fibre while fruit juices contain little or no fibre [1].

Vitamin C

Vitamin C is a water-soluble vitamin. Unlike most mammals and other animals, humans do not have the ability to make our own vitamin C and it must be obtained through our diet. Vitamin C is an antioxidant and it promotes healthy teeth and gums. It also helps the body absorb to iron, maintain healthy tissue and promotes wound healing [2].

The best way to maximise vitamin C intake is to consume vitamin C-rich foods like grapes, while they’re still fresh and juicy.


Potassium is an essential dietary mineral and has an important role as an electrolyte. Electrolytes help electrical impulses be passed through the body, enabling your cells to send messages back and forth between themselves. Your body maintains a balance between sodium and potassium (less sodium, more potassium). This balance plays a vital role in regulating the fluid levels in your body. Potassium is also important for nerve and muscle function [3]. A large handful of grapes will provide your body with a significant amount of potassium, plus natural fruit sugars and water, and is thus a great way to cool-down and replenish your body after exercise, or as part of your breakfast.

Vitamin K

Grapes are an excellent source of vitamin K. Vitamin K is a fat-soluble vitamin, so your body stores it in fat tissue and the liver. It is best known for its role in helping blood clot properly, but is also essential to building strong bones and preventing heart disease [4].


Black Seedless

Red Seedless

White Seedless


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


[2] PDF downloadable version Pages 23 – 25

[3] PDF downloadable version Page 28

[4] PDF downloadable version Pages 23 – 25