The New Complete Book of Food

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r Grapes

See also Raisins, Wine.

Nutritional Profile

Energy value (calories per serving): Moderate

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Low

Sodium: Low

Major vitamin contribution: Vitamin A, vitamin C

Major mineral contribution: Phosphorus

About the Nutrients in This Food

Grapes are high in natural sugars, but even with the skin on they have less

than one gram dietary fiber per serving. The most important nutrient in

grapes is vitamin C. A serving of 10 green or red Thompson seedless grapes

has 5.3 mg vitamin C (7 percent of the RDA for a woman, 6 percent of the

RDA for a man).

The tart, almost sour flavor of unripened grapes comes from natu-

rally occurring malic acid. As grapes ripen, their malic acid content declines

while their sugar content rises. Ripe eating grapes are always sweet, but

they have no stored starches to convert to sugars so they won’t get sweeter

after they are picked.

The Most Nutritious Way to Serve This Food

Fresh and ripe.

Diets That May Restrict or Exclude This Food

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