Grapes contain moderate amounts of fiber. A typical 1-cup serving provides about 3% of the recommended daily intake. Grape juice contains no fiber.
How much fiber do we need a day?
It’s crucial to consume adequate amounts of fiber. High fiber intakes have been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function![1]
We should consume at least 14g of fiber per 1,000 calories. Hence, people who follow a typical 2,000-calorie diet should consume at least 28g of fiber a day. More is better, though.
Getting too much fiber from food is rather unlikely. Actually, 90% of Americans fail to meet the recommended daily fiber intakes!
What’s the fiber content of grapes?
Grapes contain moderate amounts of dietary fiber. They contain about 0.9 g of fiber per 100g. A typical 1-cup serving contains approximately 0.83 g of fiber, or 3% of the recommended daily intake.[2]
Raisins have a much higher fiber content, though. Seeded raisins contain up to 7 times more fiber than grapes!
How much fiber is in grape juice?
As a rule of thumb, you should consume whole fruits than fruit juices. Fruit juices are high in sugars, but contain no fiber. Grape juice is no exception.
Better avoid it, or consume it in moderation. Although, grape juice is packed with vitamins, it’s particularly high in calories and sugars.
Common foods high in fiber
Whole-food, plant-based foods are the only foods high in fiber. Animal-based foods contain no fiber. Furthermore, refined products contain negligible amounts.
Vegetables, fruits, legumes, beans, whole-grains, seeds, and nuts are the only good dietary sources of fiber.
In fact, legumes and beans are the richest dietary sources of fiber. For instance, a serving of lentils provides more than 50% of the recommended daily intake!
Should I eat grapes regularly?
Grapes are good for our health. Above all, grapes are high in antioxidants, like phenolic acids, stilbenes, anthocyanins, and proanthocyanidins. These compounds fight free radicals, which may lead to oxidative stress and many dangerous chronic diseases.
Also, the skin of grapes is particularly rich in resveratrol, which is a powerful antioxidant. Resveratrol is naturally present only in grapes, berries, peanuts and red wine!
In fact, the regular consumption of grapes may reduce the risk of certain types of cancer and cardiovascular disease.[3]
As grapes and grape juice are high in sugars, the best time to drink them is at breakfast or before/after exercise.
