Are Grapes Good For Weight Loss? (Yes, but not why you think)

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a glass bowl filled with grapes and bananas ( Are grapes good for weight loss)

“Are grapes good for weight loss?” Yes, grapes are grapes good for weight loss because you can use them as a healthy low-calorie snack in place of an unhealthy high-calorie snack such as chips or a chocolate bar.

I gotta admit, grapes are my favorite fruit. But when it comes to weight loss grapes are more are less like any other fruit.

It all comes down to when you eat it and in replacement to what.

Let me explain the benefits and drawbacks of eating grapes for weight loss.

Nutritional Value of Grapes

As per the USDA, one cup of seedless green grapes contains the following nutrients:

Serving Size: 1 cup (151 g)

  • Calories: 61

  • Protein: 1 g

  • Carbs: 15 g

  • Sugar: 12 g

  • Fiber: 3 g

  • Fat: 0.1 g

Potential Benefits of Grapes for Weight Loss

Grapes come with a bunch of health benefits but that’s not what we’ll focus on.

Satisfying Your Sweet Tooth

Illustration of a symbolic representation where a large, shiny tooth stands in a meadow. It's wearing sunglasses and relaxing on a lounge chair, happily munching on a cluster of fresh, juicy grapes with a satisfied expression

If you are trying to lose weight, you’re likely aware of the need to limit or even avoid sugary treats such as desserts, chocolates, and sugary beverages.

But everyone gets those sweet cravings from time to time. This is where grapes can offer a solution.

When you feel the urge to stuff your face with something sweet, rather than reaching for high-calorie treats, you can opt for a bowl of grapes.

As you see above, even if you eat a cup of grapes, you’ll be getting away with 61 calories and 15 g of carbs.

Which is not bad in comparison to eating something processed.

Pre-Workout Boost

A gym with wooden floors, a ticking clock, and green grapes displayed on a glass table

If you are going to the gym or doing at least some form of home workout (which I hope you are).

You need to rely on food or a small meal to give you that energy burst during your workout session.

A lot of people opt for a chocolate bar or straight-up chocolate.

I say opt for fruits like grapes.

Eating them about 30 minutes before your exercise session can give you a quick energy surge.

The sugars in grapes provide a moderate boost that’s not overwhelming, supporting your body’s stamina while you are sweating it out in a cardio session.

This means that during your workout, you might find you can push yourself a bit more, optimizing your exercise session for better results in your weight loss journey.

Volume Eating

Grapes have water content, which adds volume without adding a lot of calories.

This concept, known as “volume eating“, suggests that foods with a lower calorie density (calories per gram of food) can help people feel fuller without consuming too many calories.

If you were to eat a handful of grapes versus a handful of candy, the grapes would take up more space in your stomach because of their water content, potentially leading to a feeling of fullness faster.

Also Read: Are Protein Bars Good For Weight Loss?

Paced Consumption

Photo of a woman with medium-length brown hair and fair skin, seated in a serene outdoor setting. She's holding a grape close to her eyes, observing its texture and color. With a gentle smile and closed eyes, she savors the grape, deeply immersed in the experience of mindful eating.

Picking up a grape, eating it, and repeating it can be a mindful eating practice.

Unlike consuming liquid calories or quickly eaten snacks, the process of eating grapes can be slower.

This pacing can give your body time to recognize satiety signals, which might reduce the overall amount consumed.

Habit Replacement

two colorful notes with words change your habit and change your life

Often, you might find yourself reaching for snacks not because of hunger, but out of habit or as an emotional response.

It’s a common experience—eating out of boredom, stress, or just out of routine.

Grapes can serve a dual purpose here.

They offer a healthier alternative to high-calorie, less nutritious snacks, and also give you the chance to replace a less favorable habit with a more beneficial one.

Over time, you might find that instead of reaching for chips or cookies during those moments of habitual or emotional eating, you’re naturally gravitating towards a bowl of nutritious grapes.

Not to say that you should be snacking on frozen grapes the whole day. Just that if you have a bad habit, it is better to replace that unhealthy snack with something better.

Downsides of Grapes for Weight Loss

Potential for Overconsumption

I say this for all fruits. It applies to grapes as well.

Since grapes are sweet and tasty, there is always a risk that you could just keep on eating them nonstop.

Especially if you are feeling a bit down or stressed.

So moderation plays an important role here.

Before you even have one grape, decide when and how much grapes you can eat in a day. For example, it can be 1 bowl of grapes (151 g) at breakfast or 30 minutes before you go to the gym.

Overeating, even healthy foods, can lead to a calorie surplus, hindering your weight loss goals.

Glycemic Impact and Insulin Response

Grapes are a natural source of sugars, mainly fructose.

When you consume them, especially in large quantities, they can cause a rise in your blood sugar levels.

While the response might not be as dramatic as sugary sodas or candies, it’s still something to be aware of, especially if you’re sensitive to sugar or have conditions like diabetes.

Frequent spikes in blood sugar can lead to a subsequent insulin surge, which can interfere with how your body metabolizes fatty acids and can potentially lead to weight gain.

Also Read: Is Marshmallow Good For Weight Loss?

It Can Create Portion Distortion

Because grapes are promoted as a healthy snack that is full of nutrients and stuff, you might develop a sense of complacency about portions.

It’s easy to think, “They’re just grapes; I can have as many as I want.” However, like all foods, it’s essential to consume grapes in moderation.

Every grape adds to your daily caloric intake, and it’s crucial to ensure you’re not inadvertently overconsuming, which can impede your weight loss journey.

Replacement vs. Addition

The real benefit of grapes in a weight loss context comes when you replace less healthy snacks with grapes rather than being added to them (think grapes with ice cream).

If you’re using grapes as a healthier alternative to chips or cookies, that’s a step in the right direction.

However, if you’re adding grapes to your regular snack routine without making other changes, you’re merely adding more calories.

For grapes to be genuinely effective in your weight loss plan, they should replace unhealthy snacks, not simply be added to your usual dietary intake.

Tips to Incorporate Grapes in a Weight Loss Diet

Eat it 30 Minutes Before Your Main Meal

Consuming grapes about half an hour before your main meal can be a strategic move.

When you eat grapes in this manner, you’re giving your body a dose of dietary fiber, which can create a feeling of fullness.

This satiating effect might help you eat smaller portions during your main meal, as you’ll likely feel satisfied more quickly.

The natural sugars in grapes can also help to balance out your blood sugar levels, potentially reducing intense cravings during the meal.

Eat it as a Pre-Workout

As mentioned earlier, grapes can serve as a fantastic pre-workout snack.

Their natural sugars can offer you a moderate energy boost, making them an excellent choice before hitting the gym or going for a run.

This quick source of energy can enhance your workout performance, allowing you to push a little harder and possibly burn more calories during your exercise session.

However, remember to consume them around 30 minutes before your workout to give your body time to process the sugars and turn them into usable energy.

Eat it as a Snack

Instead of reaching for processed, high-calorie snacks when you’re feeling peckish, consider a bowl of grapes.

They’re not only delicious but also packed with vitamins and antioxidants. Eating grapes as a snack can satisfy your sweet cravings while providing beneficial nutrients.

Pairing them with a protein, like a handful of nuts, can further extend the feeling of fullness and ensure a balanced snack.

Have Grape Infused Water

Drinking plain water and unsweetened tea can get boring, especially on a weight-loss diet. Because you are supposed to limit or avoid juices, sodas, milkshakes (you get the point).

To counter this, you can make grape-infused water.

To make it, simply slice a handful of grapes in half and let them steep in your water for a few hours.

Not only does this give your water a pleasant, subtle flavor, but it can also make the act of drinking water more appealing.

Not Good for Weight Loss in Juice Form

Grapes in their whole form come with fiber, which slows down the absorption of their natural sugars and helps you feel full.

However, when you turn grapes into juice, you’re stripping away that beneficial fiber.

Drinking grape juice means you’re consuming a concentrated form of the grapes’ sugars without the mitigating effects of fiber.

This quick sugar intake causes a rapid spike in blood sugar levels.

In response, your body releases insulin, a hormone that helps cells absorb and use sugar.

When there’s too much sugar to be used immediately for energy, insulin promotes the storage of the excess as fat.

Simply put, drinking grape juice can lead to fast sugar absorption, prompting your body to store more of it as fat, which is definitely not good when losing weight.

Alternatives to Grapes for Weight Loss

Here are some alternatives to grapes that can also support your weight loss journey:


Strawberries are low in calories but high in nutrients, making them ok for weight loss. Like grapes, strawberries are rich in antioxidants and dietary fiber.

The fiber content can help you feel full and satisfied, reducing the chances of overeating.

Additionally, they have a low glycemic index, meaning they won’t spike your blood sugar levels dramatically.

Also Read: Are Strawberries Good For Weight Loss?


An apple a day might keep more than just the doctor away; it can also aid in weight management.

Apples are a great source of dietary fiber and come with a low-calorie count.

Eating an apple before a meal can make you feel fuller, thus leading you to consume fewer calories during the meal.

Plus, they’re portable and require no prep, making them a convenient snack.


These citrus fruits are not just packed with vitamin C but are also beneficial for those looking to shed some weight.

Oranges have a high water content, which can help you feel full.

However, opt for whole oranges over orange juice to benefit from the fiber and avoid consuming too much sugar in one go.

Also Read: Are Oranges Good for Weight Loss?


Another fruit high in water content, watermelon can be quite filling due to its volume, yet it’s low in calories.

This makes it a refreshing and weight-loss-friendly snack, especially during hot weather.

It also has other health benefits such as it is a good source of vitamins A and C.

Also Read: Is Watermelon Good For Weight Loss?


This green fruit is not only tasty but also packed with nutrients, including vitamin C, vitamin K, and dietary fiber. Kiwis can aid digestion, thanks to the enzyme actinidin.

A healthy digestive system can play a role in weight management by ensuring efficient nutrient absorption and waste elimination.


Grapes are different from other fruits because of how small they are.

This means you can easily moderate its consumption if all you need is a little bit of sweet taste without the added calories.

But as I always say, weight loss isn’t about eating a particular food, it takes a holistic approach of eating a balanced diet, exercising, and sleeping well.


Is it OK to eat grapes while trying to lose weight?

It is OK to eat grapes while trying to lose weight, as long as you eat them in moderation and balance them with other food groups that can provide you with a variety of nutrients.

How many grapes should you eat a day to lose weight?

There isn’t a specific number of grapes prescribed for weight loss. However, a typical serving size is about a handful (15-20 grapes) which equates to roughly 52 calories.

Which color grapes are best for weight loss?

The color of grapes does not make a significant difference in weight loss, as all grapes have similar nutritional values and benefits. However, some studies suggest that red and purple grapes may have more antioxidants than green grapes, due to the presence of anthocyanins, which are the pigments that give them their color.

Which fruit is best for weight loss?

There is no single fruit that is best for weight loss, as different fruits have different benefits and drawbacks.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

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