Red seedless grapes are a fiber-rich, low-calorie pleasantly delicious snack you can enjoy without destroying your diet. As an additional bonus, these nutrition-packed grapes are loaded with antioxidants to keep your body in pristine shape. Enjoy your favorite fruit on the go or find new ways to incorporate red grapes into your meals. Your body will thank you.
Continue to enjoy your favorite fruit without feeling guilty about ruining your waistline. Red seedless grapes are ultra low in calories, providing about 100 calories in a 1-cup serving. This amounts to roughly 30 plump, juicy grapes. Because they're so easy to pop in your mouth, you'll want to portion out your serving before you sit down to snack. Otherwise, before you know it, you'll reach the bottom of the bag and wind up ingesting way more calories than you planned on, possibly ruining your appetite for dinner.
Red seedless grapes are also packed with fiber, keeping your bowels healthy and helping prevent any episodes of uncomfortable constipation. Packing yourself a bag of 30 grapes -- or 1 cup of grapes -- for an afternoon snack adds nearly 1.5 grams of fiber to your diet. You need 28 grams of daily fiber for a 2,000-calorie diet, notes the Dietary Guidelines for Americans. This healthy snack provides roughly 5 percent of your total needs for the day.
Seedless red grapes are a powerhouse of several key antioxidants such as vitamin C, lutein, zeaxanthin, beta-carotene, vitamin A and even a small amount of vitamin E. These compounds battle free radicals that scavenge through your body and destroy cells that are otherwise healthy. Having a diet rich in antioxidants lessens your risk of developing chronic diseases, including certain types of cancer.
Ways to Enjoy
If you love snacking on seedless red grapes, but are getting a little bored, don't worry -- they pair splendidly with many other foods. Slice the grapes in half and enjoy them with cottage cheese while responding to emails first thing in the morning. If you need a mid-morning pick-me-up, pack a small side of peanut butter with your bag of grapes and dip them. You'll have a fiber- and protein-rich snack to tide you over until your next meal. Seedless red grapes also blend perfectly with a tossed salad at lunch. Because you can sneak them into any meal, you'll be able to continue to enjoy your favorite fruit year-round.
- USDA National Nutrient Database for Standard Reference: Grapes, Red or Green (European Type, Such as Thompson Seedless), Raw
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- National Cancer Institute: Antioxidants and Cancer Prevention: Fact Sheet
Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.