Weight Loss

Are Grapes Good for Weight Loss? Find Out.

Mehak Shah

September 19, 2022

Fresh fruit is an excellent addition to a diet for weight loss, and who doesn’t enjoy biting into delicious, juicy grapes? Grapes truly have greatness in them!

They are also known to provide a dose of minerals and antioxidants that may help you stay healthy, in addition to their juicy, sweet flavour. Furthermore, since they are practically fat-free and low in calories, including them smartly in your diet may help your weight loss journey.

However, it is vital to understand that a calorie deficit diet is essential for weight loss. If you have plenty of fruits and the rest of your foods are not healthy, you may not lose any weight at all.  Therefore, one must keep track of how many calories one consumes. 

There are several types of grapes, and each is wonderful in its unique manner. It has a delicious taste that may assist in curbing sweet cravings and provide a feeling of fullness. However, grapes are a high glycemic index fruit. It implies that your body can quickly convert grapes into simple sugars.

The crucial thing to keep in mind is that moderation is essential. Overeating and insufficient exercise can contribute to weight gain and health issues like any other food.

Can Eating Grapes Help You Lose Weight?

Grapes are not a miracle food for weight loss, but you can incorporate them into a diet that includes other nutritious foods. In addition, it provides a modest source of calories, like other fruits. Thus, they can be included in a diet to lose weight. 

This fruit help people maintain their weight for the following reasons:

It Contains Fewer Calories

If you’re trying to lose weight, grapes, in general, are some of the finest items to include in your diet. They don’t have any sodium, cholesterol, or fat. It implies that you are free to eat more than one dish without worrying about weight. 


Grapes have a good amount of water that may help you manage weight in many ways. Water makes you feel full, encourages you to eat less food, and aids in the body’s usage of stored fat for energy.

Additionally, water removes toxins from the kidneys and bladder that can cause your metabolism to slow down. Grapes can improve your feeling of fullness and help you avoid overeating when eaten along with a meal.

Rich in Fibre

Those attempting to reduce or manage weight should eat more fibre. Fibre can aid in regulating digestion and prolong feelings of fullness, preventing frequent snacking and reducing calories. Eating grapes also reduce cravings for sweet foods and a general sense of satiety throughout the day, which can help people avoid overeating. 

Contain Resveratrol

A chemical substance called resveratrol is present in foods like red wine, peanuts, other berries, grapes, etc. According to studies, it aids in weight loss in various ways. It may also assist in the body’s fatty acid metabolisation process, increasing fat burning and speeding up weight loss.

The HealthifyMe Note

Eating a nutritious diet is the most efficient strategy to lose those extra pounds. Eating more fruit, especially grapes, is one of the best methods to start a healthy lifestyle. However, you must keep in mind that grapes are high in sugar. Thus, overindulging is undoubtedly wrong for your waistline. Instead, consume grapes in moderation to enjoy their many health advantages, including weight loss.

Ways to Use Grapes for Weight Loss

Grapes are a fruit that can get used in a variety of recipes. Here are some suggestions for using it in your diet to help you lose weight:

Consume Them Whole

Consume whole grapes, which are appropriate for proper digestion because they contain soluble and insoluble fibre.

Numerous health advantages of fibre include:

  • Enhancing satiety without consuming excessive calories.
  • Assisting you in eating less throughout the day.
  • Boosting energy.
  • Reducing hunger. 

Blend Them into Salads

Making a salad with grapes and other low-calorie, high-fibre veggies like lettuce, broccoli, carrots, etc., is a fantastic method to use grapes for weight loss. With no additional work, you can enhance your intake of vitamins and minerals by adding some grapes to a green salad.

Mix Them into Smoothies

Smoothies are a terrific method to increase your intake of fibre and antioxidants without feeling like you’re consuming excessive calories or carbs. You may combine grapes with fruits like bananas, pineapple, blueberries, cranberries, strawberries, etc.

Grapes Recipes to Try

Green Grape Smoothie

Serving: 1

Preparation time: 15 mins


  • Spinach leaves: 1 cup (250 ml)
  • Kale: 1 cup
  • Grapes, green seedless: 1 cup
  • Orange, peeled, pith removed, quartered: 1 cup
  • Banana: 1
  • Chia seeds: 1 tsp
  • Water: ½ cup (125 ml)


  • Add all ingredients to a blender
  • A process on low speed for 15 seconds
  • Increase to medium speed, then high speed
  • Process until well blended

Cucumber Grape Salad

Serving: 4 

Preparation time: 10 mins 


  • Celery, chopped: ¾ cup (250 g) 
  • Cucumber, cubes: 1 cup
  • Grapes, seedless: 2 cup

Ingredients (For Dressing)

  • Curd: ½ cup (125 ml)
  • Mustard paste: 1 tsp
  • Black pepper as per taste


  • Put all the salad ingredients in the bowl and put it in the refrigerator.
  • Mix all the given ingredients for the dressing.
  • Pour the dressing over the salad right before serving and enjoy.

Grape Sorbet

Servings: 2

Preparation time: 5 minutes


  • Green grapes: 3 cups
  • 100% pure honey: 1-2 tbsp (optional)
  • Lemon zest: 1 tsp
  • Lemon juice: 1 tsp


  • Freeze the grapes until solids, for 5-6 hours.
  • In a food processor, blend the frozen grapes into a puree. Make sure it gets properly blended without any lumps remaining. 
  • Add lemon zest, honey, and lemon juice to the puree and blend to mix. 
  • Scoop and serve chilled with chopped grapes on the top.

The HealthifyMe Note

All varieties of grapes are rich in nutrients, especially minerals and vitamins. However, black grapes are considered the most nutritional in terms of health. Grapes are dense in nutrients; it contains high amounts of calcium, magnesium, potassium, phosphorus, vitamin K, vitamin A, and folate. These help prevent eye issues and cardiovascular diseases and protect against cancer and other health conditions. 


Grapes can work in various ways to assist you in losing weight while also enhancing your general wellness. In addition, while on your weight loss journey, every time you feel those sugar cravings troubling you, get rid of them by popping a few grapes.

Moreover, although they are tasty and simple to eat, pay attention to your serving size. The calories and carbohydrates will quickly add up if you consume too much. 

About the Author

Mehak holds masters in foods and nutrition from Amity university, Noida. She has a keen interest in public health and nutrition and has been in charge of various projects with milestone NGO. She has worked with people over the globe to bring out the changes in their lives and has always been working towards lifestyle modifications via good dietary practices. According to her a healthy lifestyle is not about the destination but all about the journey.

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