Are Grapes Good for Weight Loss? Here’s What the Research Says

Grapes are sweet, hydrating, and easy to snack on. If you’re trying to lose weight, you might wonder whether grapes could be a helpful part of your plan. Let’s take a look at what the science says about grapes and weight loss.

Do grapes help you lose weight?

It’s possible that grapes can help you lose weight. 

Studies looking specifically at grapes and weight loss have shown mixed results. A review of 30 studies found that consuming grapes or grape products led to lower weight and lower body mass index (BMI) in people who were diagnosed with obesity. Researchers also found that grape seed extract (a dietary supplement made from the seeds of grapes) had an even greater effect on weight loss. 

But another review of studies found that grapes didn’t affect weight, BMI, or waist size. 

Still, there are many ways that grapes can be a helpful part of a weight-loss strategy. Here are some ways grapes may support your weight goals.

1. High water content

Grapes are more than 80% water. Foods high in water help you feel full. For example, eating a cup of grapes will be more filling than eating a handful of raisins (dried grapes), even if they have the same number of calories. By keeping you full, grapes may help you consume fewer calories overall.

There’s another reason high-water foods can be helpful. Sometimes people mistake thirst for hunger and reach for food when they actually need fluids. Foods with a high water content keep you more hydrated, so you’re less likely to make this mistake.

2. Low in calories

Grapes are a low-calorie snack, with about 62 calories per cup. To be clear, calories aren’t the only factor in weight management. But choosing lower-calorie foods can help.

3. Source of fiber

Grapes have less fiber than some other fruits. But they can still add to your daily intake — especially if you eat them with the skin on. A cup of grapes has about 1 g of fiber. The National Academy of Medicine recommends getting 14 g of fiber for every 1,000 calories you eat. That’s about 25 g per day for women and 38 g per day for men. 

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• Science-backed tips for weight loss: Changes that may help include eating more fiber, getting enough sleep, and keeping a food diary.

Fiber supports weight loss in many ways. It keeps you full longer after meals, increases the diversity of bacteria in your gut, and lowers the number of calories your body absorbs. 

4. High in antioxidants

Antioxidants are nutrients that protect your body’s cells from damage that can contribute to conditions like heart disease and cancer. And antioxidants indirectly support weight management, too. One way they do this is by helping insulin work better to manage blood sugar, lower inflammation, and support metabolism. 

One specific antioxidant in grapes, resveratrol, has been studied for its potential role in weight loss. Some studies suggest that resveratrol supplements can decrease belly fat in people with excess weight. But other studies have found no link. These inconsistent findings may be due to the dose, form of resveratrol used, study length, and which outcomes were measured.

5. May satisfy sugar cravings

If you’re craving something sweet, grapes may hit the spot. Their natural sweetness and juicy texture makes them a good alternative to ultra-processed snacks or desserts. Naturally occurring sugars are better for you than the added sugars or artificial sweeteners common in ultra-processed foods. Fruit sugar (fructose) from whole fruit is an important part of a balanced diet. It’s a great way to satisfy your sweet tooth. 

6. Convenience

Grapes are a convenient, portable food. They don’t need to be peeled or prepped, so they’re a practical choice when you’re short on time or need a grab-and-go snack. 

Nutritional benefits of grapes

Below are the nutrients in 1 cup of grapes (exact amounts will vary according to type):

Research suggests that the vitamins, minerals, and plant compounds in grapes may lead to:

• Better heart health

• A lower risk of diabetes

• A decreased risk of breast cancer

Are there any drawbacks to eating grapes for weight loss?

Grapes can be a nutritious part of a weight-loss diet, but keep in mind that they:

• Have a medium glycemic index (GI): The glycemic index is a measure of how a food impacts your blood sugar. Eating fruits with a medium GI is fine for most people. But if you have diabetes or are monitoring your sugar intake, you may want to choose fruits with a low glycemic index most of the time. 

• Can cause bloating for some people: The fructose in grapes can be difficult for some people to digest. If you notice bloating or gas after eating grapes, try smaller portions or eat them with other foods.

• Can be expensive compared to other types of produce: Grapes are more expensive when they’re out of season. 

Which type of grape is best for weight loss?

There isn’t a single “best” type of grape for weight loss. There are many different types of grapes, but all offer similar calories and hydration. That said, there are certain differences to be aware of, such as: 

• Red and purple grapes contain higher amounts of resveratrol.

• Green grapes tend to be slightly crispier and less sweet, which some people prefer for snacking.

• Frozen grapes of any color can make a great dessert-like snack that takes longer to eat.

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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