All About Grapes

Whether you enjoy grapes raw, cooked, dried or in juice (or wine), there’s a lot to love about this fruit. Grapes have been a popular choice for a long time, with the first grape varieties dating back to around 6000 BC.

Throughout history, grapes have traditionally symbolized prosperity, abundance and fertility in different cultures. For example, a Spanish tradition called “the twelve grapes of luck” dates back to 1895 and consists of eating a grape with each bell strike at midnight on January 1. Many believe this leads to a year of prosperity.

Nutritionally Speaking

At just over 100 calories, a 1-cup serving of seedless grapes is an excellent source of copper and a good source of vitamin K. Composed of more than 80% water, grapes also can help with hydration.

Studies have shown table grapes and grape products such as juice and wine may offer health benefits, in large part due to the polyphenol content. Grapes contain more than 1,600 health-promoting compounds with beneficial properties. Resveratrol, for example, is a polyphenol that has been studied for its antioxidant properties and potential benefits to heart health, brain health and diabetes risk reduction. The anthocyanins that give red and black grapes their color also have antioxidant properties.

Growing

A member of the Vitaceae family, grapes are cultivated in temperate climates including Southern Europe, North America, South America, Australia and Africa. Most grapes grown in the United States are from California and are primarily red, green and black, though there are other varieties.

Botanically a berry, grapes grow in clusters on vines and may be seedless or have seeds. The terms table, juice, wine, raisin or rootstock indicate the best use for particular grapes. For example, table grapes are grown to be visually appealing, while wine grapes are grown to be sweet, soft and juicy but may have thicker skin or more seeds. The most common types of grapes are red and green, but black, pink and yellow grapes are available in a range of shapes and flavors. Within these categories, there are hundreds of varieties: Concord, Chardonnay, Cabernet Sauvignon and so on. Different varieties thrive in different climates. For example, thinner-skinned European varieties are better suited to warmer climates. The skin of the grape is where tannins that influence flavor and most polyphenol are found.

Availability

U.S.-grown grapes are in season May through January, while grapes grown in South America are available during the remaining months.

Purchasing

When purchasing, look for bunches of plump grapes firmly attached to green, pliable stems. Avoid grapes that are bruised or mushy. If you see a powdery-white coating on grapes, it’s a good thing — that bloom protects the fruit from decay and moisture loss.

Storing

As with all fresh produce, grapes must be properly washed and handled. Store fresh grapes unwashed in the refrigerator, ideally at 30 to 32 degrees Fahrenheit with 90% to 95% relative humidity to prolong shelf life. Store grapes in an area where air can circulate around them rather than blowing directly on them. Grapes can absorb odors, so avoid storage next to onions or leeks.

Preparing

Rinse grapes just before eating or adding to a recipe. Any grapes that fall from the stem (sometimes called “shatter”) should be eaten as soon as possible.

Using

Grapes can be used in many ways, from eating as a snack on their own or paired with nuts and cheese to incorporating into recipes. Freeze grapes after washing to have on hand for a refreshing snack or add fresh grapes to fruit skewers for a nutritious dessert.

The natural sweetness of grapes makes them great for jams or jellies. They also can be juiced or fermented and made into wine, which then can be made into vinegar.

Cooked grapes have a place in sweet and savory recipes. Roast grapes and pair with savory flavors such as cheese, meat, fish or poultry. Use grapes instead of or in addition to other fruits for a yogurt parfait. Dry grapes to make raisins for a flavorful garnish or on-the-go snack.

This information originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.