Grapes and Weight Loss

Make grapes part of your successful diet plan.

Eating low-energy foods like grapes can be a great way to control your hunger. Studies have found that weight loss can be up to three times greater in people who eat low-energy foods compared to those who eat low-fat foods.

The amount of energy (or calories) in a specific weight of food is known as ‘energy density’. Foods with lower energy density have fewer calories per serving than high energy density foods. Meaning, you can eat more of these foods for the same number of calories. This is why grapes, like most fruit, are the perfect snack for weight loss.

Grapes are also packed with flavonoids, a nutrient group known for its antioxidant health benefits. New research reveals that flavonoid-packed fruits and vegetables have the greatest effect in reducing weight. This is another of the many vitamins and nutrients in grapes.

There are two calories in a single fresh grape. You’d have to eat approximately 91 grapes to get the same number of calories in a small bag of potato chips. Frozen grapes are also a refreshing, nutritious treat for the warm summer months — the perfect Popsicle substitution!

Grapes and Diet Plans

Make your diet a little sweeter with grapes. Here’s how they complement popular programs:

  • Weight Watchers®: Grapes are a zero Points® food which do not need to be weighed, measured, or tracked in the WW Freestyle program.
  • South Beach Diet®: Grapes and other fruits like apples, bananas, berries and citrus can be enjoyed on Phase 2 of this diet.
  • The Zone Diet: A half-cup of grapes is considered one carbohydrate block. According to the guidelines, “Most women should choose three selections of protein, carbohydrates and fats for each meal. Most men should choose four selections of protein, carbohydrates and fat for each meal. Then, choose one of each for afternoon and bedtime snacks.”
  • The Paleo Diet: Grapes are included on the Paleo Diet fruit list.


This material is provided for educational purposes only and is not to be used for medical advice, diagnosis or treatment. Before making a change in your diet or starting a weight-loss program, speak to your doctor.