Red, blue, white, fresh from the bunch, dried as raisin or incorporated in your favorite bottle of wine: we are a massive fan of the grape. But are grapes so healthy? Are they mainly sugar bombs or do you get even more out of it?
Quest spoke about it with Renate Akkerman, assistant professor at Maastricht University Campus Venlo and member of the Sustainable Food and Immunity research group.
Also interesting: Sweet cherry or sour cherry? One is healthier than the other
The secret of the grape
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According to Akkerman, the secret power of the grape is not only in that juicy inside, but rather in the skin. In it, substances with tongue -breaking names such as resveratrol and quercetin, which reduce oxidative stress and slow down inflammatory processes. “Together they seem to contribute to a lower risk of cardiovascular disease,” explains Akkerman.
And does the color still matter? Red and blue grapes get their deep tint of extra pigments, but in terms of health, according to Akkerman they do not necessarily do better than their green brothers.
What’s in grapes?
That peel, that’s what we have to talk about. But what exactly is in the grape itself that makes it so tasty and healthy? “A grape consists of about 80 percent water and is therefore mainly hydrating,” says Akkerman. But there is more behind that juicy bite. For 100 grams, grapes provide around 69 calories, 16 grams of carbohydrates (of which 15 grams of sugars), 1.5 grams of fiber, vitamin K (20 percent of your daily need), potassium and a little vitamin C.
In terms of vitamins, grapes are not as pronounced as a kiwi or orange, but they distinguish themselves by their mix of fiber, potassium and vitamin K.
What about grapes and sugar?
Grapes are relatively sweet: about 15 grams of sugar per 100 grams, more than an apple or pear. Yet that does not make them unhealthy. ‘You get those sugars in combination with fiber, water and micronutrients. As a result, they are absorbed slower than the free sugars in soft drinks or candy, “says Akkerman. A hand of grapes (around 150 grams) fits well within a healthy diet.
Good news for your heart
Research (2025) of the American Western New England University Show that grapes have subtle but positive effects on heart and blood vessels. Akkerman agrees: ‘The substances in grapes keep blood vessels flexible and protect against the oxidation of LDL cholesterol. This lowers the risk of cardiovascular disease such as high blood pressure, heart attack or stroke. ‘ In addition, potassium helps to keep your blood pressure in balance by counteracting the effect of salt.
The final verdict
Grapes are not a panacea, but they are a valuable addition to a healthy diet. Whether you opt for red, blue or green: it’s always about the variation. Akkerman: “The effect is not in one bunch of grapes, but in the mix of vegetables, fruit and whole -grain products that you eat every day.”
