Grape expectations: Sweet flavor with healthy twist

Sweet, juicy and incredibly versatile, grapes are one of California’s most beloved crops—and they offer much more than great flavor. Whether enjoyed fresh, frozen or tossed into recipes, grapes are packed with nutrients that make them a delicious addition to a healthy eating pattern.

Tiny fruit, big nutrition

Grapes are made of about 80% water, making them a naturally hydrating snack. They’re also a source of vitamin K, which supports bone health, and provide antioxidants called polyphenols that help protect cells from oxidative stress.

One of the most well-known antioxidants found in grapes is resveratrol, a plant compound that has been studied for its potential role in supporting heart health and healthy aging.

A naturally sweet snack

With no added sugar and plenty of juicy flavor, grapes are an easy way to satisfy a sweet tooth. Their portability makes them perfect for lunchboxes, road trips or an afternoon snack.

For an extra refreshing treat, try freezing grapes. They become a naturally sweet, bite-sized snack that feels almost like sorbet.

Choosing and storing grapes

Look for grapes that are firm, plump and attached to green stems. Grapes should be refrigerated and rinsed just before eating to help maintain freshness.

Simple ways to enjoy grapes:

• Add halved grapes to chicken salad or tuna salad for a touch of sweetness.
• Toss grapes into leafy-green salads with nuts and cheese.
• Blend frozen grapes into smoothies.
• Pair grapes with cheese and whole-grain crackers for an easy snack board.
• Roast grapes with olive oil and herbs to create a sweet and savory topping for chicken, pork or crostini.

Good for you—and good for California

California grows the vast majority of fresh table grapes in the United States, with harvest season typically running from late spring through fall. Thanks to the state’s sunny climate and dedicated farming families, consumers can enjoy fresh California grapes for much of the year.

From their refreshing crunch to their impressive nutritional benefits, grapes prove that good things really do come in small packages.

Ashley Hawk is a registered dietitian with a master’s degree in nutritional science. To learn more tips and tricks to help you feel your best, follow her at @ashleyhawkrd. 

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• Advocacy in Action: Grazing, wild horses and the Endangered Species Act
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• Bountiful Finds: A curated collection of goods made by Farm Bureau members
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• The scenic route: Pit stops at California farms and ranches
• Grape expectations: Sweet flavor with healthy twist
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• AI in agriculture: Balancing innovation and new risk
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