Grapes are the perfect bite-sized snack when you need just a little bit of sweetness. They can be easily added to just about every buzzed-about eating plan—from the Mediterranean diet to the MIND diet. But which should you choose: green vs. red grapes—which type is better for you?
Meet the experts: Kathleen Garcia-Benson, R.D.N., C.S.S.D., L.D., a registered dietitian with Top Nutrition Coaching specializing in women’s health; Diane Han, M.P.H., R.D.N., L.D., a registered dietitian nutritionist based in San Francisco and the founder of Woking Balance Wellness.
We spoke to dietitians to get their input on which type of grape is healthier: green vs. red. Plus, whether or not nutrients and minerals differ by variety.
Green grapes vs. red grapes: Nutrition
From a nutritional perspective, green grapes and red grapes are incredibly similar—there are other ways that they differ slightly (more on those below).
Green grapes nutrition
According to the U.S. Department of Agriculture (USDA), 100 grams (or roughly one cup) of green seedless grapes contains:
- 80 calories
- 1 gram (g) of protein
- 0 g of fat
- 19 g of carbohydrates (16 g from sugar)
Red grapes nutrition
Per the USDA, the same amount of red seedless grapes contains:
- 86 calories
- 1 g of protein
- 0 g of fat
- 20 g of carbohydrates (17 g from sugar)
Benefits and potential negatives of green grapes
“Green and red grapes are very similar in calories, carbohydrates, fiber, and vitamins. The main difference lies in their antioxidant content,” says Kathleen Garcia-Benson, R.D.N., C.S.S.D., L.D., a registered dietitian with Top Nutrition Coaching specializing in women’s health. Green grapes, she says, are rich in flavonoids, particularly a type called flavanols. According to the Cleveland Clinic, these are plant compounds that are broken down by the gut bacteria (as opposed to being digested like other nutrients) and help provide anti-inflammatory benefits.
A 2023 review found that flavanols are particularly powerful in the way they can strengthen and support the immune system, serving to potentially help reduce your risk of developing cancer and coronary diseases, plus prevent tumor growth, and reduce damage from free radicals. “Green grapes provide hydration and antioxidants that help reduce oxidative stress and support healthy blood vessel function,” Garcia-Benson adds.
One potential downside to snacking on green grapes, though, is their high sugar content (for comparison, the same amount of blueberries contains 9 g of sugar, compared to 16 g in green grapes). “Having too many grapes may raise blood sugar levels in people with diabetes,” says Diane Han, M.P.H., R.D.N., L.D., a registered dietitian nutritionist based in San Francisco and the founder of Woking Balance Wellness. Even if you don’t have a type of diabetes and are just trying to limit sugar, this is something to be aware of when you’re choosing a fruit to snack on.
Benefits and potential negatives of red grapes
While green grapes deliver flavanols, red grapes contain resveratrol and anthocyanins, “which give them their deeper color and are often considered stronger antioxidants compared to those found in green grapes,” Garcia-Benson says. “These compounds are linked to heart health, vascular support, and reduced inflammation.”
A review published in Biomedicine & Pharmacotherapy supports the idea that resveratrol may help combat obesity, improve heart and brain health, and maintain blood sugar levels, among other perks (though it’s important to note that grapes may actually raise blood sugars in the short term). Meanwhile, a 2025 review in Frontiers in Nutrition found that anthocyanins have significant potential for combating age-related illnesses like neurodegenerative disorders, osteoporosis, cancer, and cardiovascular diseases.
Like green grapes, red grapes are naturally high in sugar (and fructose), so moderation is key.
Green grapes vs. red grapes: Which is better for weight loss?
“Neither green grapes nor red grapes are inherently better for weight loss, since they have nearly the same calorie and nutrient profile. Portion size is the bigger factor,” says Garcia-Benson. She also recommends pairing grapes with a healthy source of protein or fat, such as cheese or nuts, to help slow down digestion and prevent the blood sugar spike that can come from eating them alone. That is, unless you’re munching on grapes before hitting the gym. “That same natural sugar also makes grapes an excellent pre-workout snack, since they provide fast-digesting carbohydrates for energy,” Garcia-Benson says.
Bottom line
Ultimately, the differences are nearly negligible. What’s more important is consuming fresh, whole fruits and vegetables. “Incorporate both green and red grapes into your diet if you’re aiming to be healthy, as they offer different types of antioxidants that support an anti-inflammatory environment,” says Han. Doing so can get you one step closer to optimal health and wellness.
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