Are Grapes Actually a Superfood? Here’s What the Science Shows

Grapes contain over 1,600 compounds that benefit the heart, gut, brain, and more. New research suggests they may even qualify as a “superfood.”

What the Research Says

A new study in the Journal of Agricultural and Food Chemistry highlights why adding grapes to your diet can be beneficial.

“Grape contains a large variety of compounds, some of which are well-known to the general public, such as resveratrol and quercetin, and many of which are less well-known but fall into a limited number of structural classes—flavonoids, catechins, stilbenes, etc,” said John Pezzuto, PhD, DSc, dean of the College of Pharmacy and Health Sciences at Western New England University and author of the new report.

Part of what makes grapes so healthy is that their many compounds “can work together in an additive or synergistic manner,” Pezzuto said.

One reason grapes may be so beneficial is how they alter the gut microbiome.

“The 1,600 compounds are metabolized to even a greater number of compounds by the microbiome, and all of this leads to alteration of gene expression throughout the body in a positive way, such as antioxidant and anti-inflammatory mechanisms,” Pezzuto said.

How Can Grapes Improve Your Health?

1. Protect Your Cells

“Grapes are rich in antioxidants, which protect our cells from damage and oxidative stress. These powerful substances protect our brain, heart, and cells,” Julia Zumpano, RD, a dietitian at the Cleveland Clinic, told Verywell.

Additionally, Zumpano said grapes contain resveratrol, an antioxidant linked to cancer and heart disease prevention.

2. Help Control Blood Sugar and Weight

“They are also rich in fiber that helps control blood sugars, appetite, and weight. Fiber also feeds the gut microbiome,” Zumpano added.

3. Lower Blood Pressure

“Grapes are also a good source of potassium, which helps control blood pressure, and they are naturally low in sodium, which also supports healthy blood pressure readings,” Zumpano added.

4. Aid in Sleep, Immunity, and Bone Health

“They provide melatonin, which aids in restful sleep, and they are a source of vitamin C, which helps boost your immune system,” said Zumpano.

Lastly, Zumpano said, vitamin K, calcium, magnesium, and potassium may help maintain strong bones.

Are Grapes a Superfood?

People often think of Mediterranean diet staples when they hear the term “superfood,” but Pezzuto said the label should come from research, not trends.

“Foods that have been investigated in clinical trials and found to promote health benefits should be given the highest priority,” Pezzuto said.

Grapes fall into this category.“Grapes have been tested in human clinical trials and found to promote a variety of health benefits,” he explained. “They are a proven entity, not something that is simply based on hope or conjecture.”

How Many Grapes Do You Need to Eat?

It’s tricky to know exactly how many grapes you should eat to reap the benefits, Pezzuto said, but research gives some guidelines.

“All the experimental work and clinical trials performed with grapes are designed to use the equivalent of one to three servings of fresh grapes per day, most often two servings.”

He added that one serving of grapes is 126 grams, which is about three-fourths of a cup.

If you’re trying to eat grapes to optimize your diet, Pezzuto said, it’s safe to assume that eating about two servings each day helps your body reap the many benefits, he added.