Black Grapes vs. Red Grapes: Which to Eat for Health

As the “fruit of the gods” in ancient Greece, the main ingredient in wine, and a picnic staple, grapes have long been — and remain — widely popular.

Some people prefer black grapes over red grapes, but all types of this fruit provide health benefits, ranging from antioxidant effects to potentially protecting against cancer.

Nutrients in Red and Black Grapes

The U.S. Department of Agriculture (USDA) recommends adults consume at least 2 cups of fruit per day, preferably whole fruits. That means eating fruits with edible skin intact, like grapes.

Adding grapes to your diet can serve as a colorful, tasty way to reach the daily fruit consumption recommendation. As an added bonus, grapes are one of the easiest fruits to eat as they require no preparation, aside from a thorough washing.

When it comes to red versus black grapes, they’re very similar nutritionally.

According to the USDA, each 1-cup serving of seedless red grapes provides:

• 104 calories
• 0.2 grams (g) total fat
• 27.3 g total carbohydrates
  • 1.4 g dietary fiber
  • 23.4 g total sugars
• 1.1 g protein
• 15.1 milligrams (mg) calcium
• 0.5 mg iron
• 4.5 micrograms (mcg) vitamin A
• 4.8 mg vitamin C

According to the USDA, each 1-cup serving of seedless black grapes provides:

• 98 calories
• 1.1 g total fat
• 26.3 g total carbohydrates
  • 1.1 g dietary fiber
  • 25.2 g total sugars
• 1.1 g protein
• 21.1 mg calcium
• 0.4 mg iron
• 108.7 mcg vitamin A
• 16.5 mg vitamin C

Additionally, both red and black grapes contain vitamin K, potassium, and magnesium, UCLA Health says.

Health Benefits of Grapes

According to a research review published in 2024, dark-skinned grapes naturally contain anthocyanins, chemical compounds that have been connected to a variety of health benefits. They also give grapes pigment.

Anthocyanins can disrupt the signaling pathways that cancer cells use to grow, spread, and communicate. The review notes their potential cancer-fighting effects have been observed to work against several cancers, including lung and liver cancers, as well as leukemia.

Reservatrol, a compound found in grape skins, exhibits antioxidant, anti-inflammatory, and anti-tumor effects. And proanthocyanidins, a class of chemical compounds found in grape seeds, have been shown to aid in cancer cell death, reduce the spread of cancer cells, and reduce inflammation.

A research review published in 2022 also suggests that both proanthocyanidins and anthocyanins have numerous other potential health benefits, including a reduction in the risk of cardiovascular diseases, high blood pressure, high cholesterol, and diabetes. What’s more, they’ve also been shown to improve skin radiance.

Research with humans is ongoing to determine at what dosages we might see health benefits from the compounds in grapes.

One large study with people over 50 years old found that those who ate a variety of red and purple fruits and vegetables had a lower risk of death from any cause and a lower risk of death from cancer.

For now, including grapes as part of a balanced diet full of a wide variety of fruits and vegetables is known to be a good idea.