In Season Now. The Grape Edition.

Grapes are the highlighted fruit of the week. They are perfectly ripe and in season here in Greece. 

According to Harvard Health, grapes of all colours are full of antioxidants.  This tasty fruit is loved by all and so easy to carry with you on the go and have as a snack.  Resveratrol is the key nutrient in grapes that may offer health benefits. They may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. I am a huge fan of adding fruit with each of my meals so try to add some fresh grapes in your next Buddha bowl or salad! They sweet freshness will bring your plate to a whole new level!

One cup of red or green grapes weighing around 151 grams contains: 

  • 104 kilocalories
  • 1.09 g of protein
  • 0.24 g of fat
  • 27.33 g of carbohydrates of which 23.37 g is sugars
  • 1.4 g of fiber
  • 288 mg of potassium
  • 15 mg of calcium
  • 0.54 mg of iron
  • 11 mg of magnesium
  • 30 mg of phosphorus
  • 3 mg of sodium
  • 0.11 mg of zinc
  • 4.8 mg of vitamin C
  • 22 mcg of vitamin K
  • 3 mcg of folate

Vitamin C is an essential nutrient and powerful antioxidant necessary for connective tissue health

Vitamin K is a fat-soluble vitamin that is essential for blood clotting and healthy bones. 

A cup of grapes contains over 121 g of water. Grapes are full of Vitamins B and A as they are high in water content. 

Grapes are suitable for people with diabetes, if they are accounted for in the diet plan. Moderation is key. 

As Grapes contain 23 grams of natural sugar per cup (151 grams), be careful of the quantity you consume as too many grapes in one sitting could well increase your weight, not to mention your risk of type 2 diabetes and heart disease.


They are best stored in the refrigerator and should be washed before eaten. The best way to eat grapes is as a fresh fruit. Put some in the freezer and is a cool treat! 

For the little ones in your family, be sure to cut the grapes in half to avoid suffocation. One grape may easily get lodged in their little airways.  

Here is a fun and easy recipe that will highlight the amazing fresh grapes that are in season right now. 

Grape and Quinoa Salad


• 1/2 cup feta cheese crumbled  (optional if non vegan)

• 2 teaspoons olive oil 

• 1 cup cooked and chilled quinoa

• 2 teaspoons honey 

• 1 cup green seedless grapes 

• 1 cup red seedless grapes 

• 1 pear or apple, chopped 


  1. (Optional) Place feta in a small bowl and drizzle with oil and honey.
  2. Add fresh pepper and toss gently.
  3. Add quinoa, grapes and pear or apple.
  4. Gently toss everything together and enjoy!

Voula at Margarita Fruit and Vegetable Store helps me shop for the freshest and healthiest fruits and vegetables. Knowing your fruit and vegetable vendors makes a huge difference! 
Margarita: Πριγκιπος Πετρου 34, Voúla

Katy Taveira, MSc

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