Nutrition Facts: Grapes are high in several important nutrients. Just 1 cup (151 grams) of red or green grapes provides: Calories: 104 Carbs: 27 grams Protein: 1 gram Fat: 0.2 grams Fiber: 1.4 grams Copper: 21% of the daily value (DV) Vitamin K: 18% of the DV Thiamine (vitamin B1): 9% of the DV Riboflavin (vitamin B2): 8% of the DV Vitamin B6: 8% of the DV Potassium: 6% of the DV Vitamin C: 5% of the DV Manganese: 5% of the DV Vitamin E: 2% of the DV As you can see, grapes are a rich source of copper and vitamin K. Copper is an essential mineral involved in energy production, while vitamin K is vital for blood clotting and healthy bones. Grapes also provide good amounts of B vitamins like thiamine, riboflavin, and B6. Both thiamine and riboflavin are needed for growth and development, while B6 is mainly required for protein metabolism. Benefits: 1.     May help lower blood pressure 2.     May help reduce cholesterol 3.     May have anticancer effects 4.     May protect against diabetes and lower blood sugar levels Grapes contain 23 grams of sugar per cup (151 grams), which may make you wonder if they’re a good choice for people with diabetes. 5.     May benefit eye health 6.     May support bone health 7.     May improve memory, attention, and mood 8.     May lower inflammation While low level inflammation is a typical bodily response, chronic inflammation plays a key role in the development of long-term health conditions like cancer, heart disease, diabetes, arthritis, and autoimmune disorders 9.     May benefit skin and hair health 10.  May relieve constipation 11.  May support sleep