Grapes

Resveratrol, heart health, antioxidants.

Category: Fruits
Plate rating: 82/100
Glycemic index: ≈59 · Medium GI
Pesticide residue: Higher

What grapes offers

Resveratrol for heart
Hydrating antioxidants
Supports brain health
Quick natural energy

When to eat it

Snack or pre-workout.

Tip

Freeze for a healthy treat

Pairs well with

Cheese · Nuts · Dark Chocolate

Blood sugar

Medium GI — a moderate effect on blood sugar; portion size matters. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Higher — a rough guide, not a lab measurement. Cannot be peeled - buy organic or wash very thoroughly Rinse produce under running water before eating.

More fruits

BlueberriesAnthocyanin antioxidants, vitamin C & K, fiberFruits

AvocadoMonounsaturated fats, fiber, potassium; helps absorb fat-soluble vitaminsFruitsMedicine note

PomegranatePolyphenol antioxidants, vitamin C, fiber (seeds)Fruits

AppleRich in fiber, Vitamin C, antioxidantsFruits

KiwiVitamin C (more per serving than an orange), fiber, vitamin KFruits

GuavaVery high in vitamin C, fiber, potassiumFruits

Sources

Nutrient data: USDA FoodData Central (search “Grapes”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.