Calories in Uva: Nutritional facts for Uva Types

One hundred grams (3.5 oz) of raw uva has 69 calories.

One kilogram (1,000 g) of raw uva provides 690 calories.

A large single grape weighing 7 g has 5 calories. A medium grape weighing 5 g has 3 calories. A small grape weighing 2.4 g has 2 calories.

Uva provides some health benefits like protecting the heart and reducing cell damage due to its high levels of resveratrol and antioxidants. This fruit, often called the "vine berry," is an important part of the Mediterranean diet. A list of the health benefits of uva is shown below.

• Helps Heart Health: Grapes have polyphenols that help blood vessels relax. Research by Dohadwala and Vita (2009), "Grapes and Cardiovascular Disease," shows that these compounds can lower blood pressure.
• Boosts Brain Function: The resveratrol in grape skins helps more blood flow to the brain. A study by Kennedy et al. (2010), "Effects of Resveratrol on Cerebral Blood Flow Variables and Cognitive Performance in Humans," found that it helps with mental tasks.
• Reduces Oxidative Stress: Grapes are full of antioxidants that fight free radicals. This helps keep cells safe from damage.
• Promotes Bone Strength: A 100 g (3.5 oz) serving has 12% of the DV for Vitamin K, which helps the body maintain healthy bones.
• Lowers Inflammation: Natural chemicals in the fruit reduce markers of inflammation in the body.
• Supports Vision: Regular grape intake can protect the eyes from light-related damage.

Uva has been known to cause some unwanted effects like choking risks and blood sugar spikes due to its round shape and high sugar levels. A list of the downsides of uva is shown below.

• Choking Hazard: Because they are round and firm, grapes can easily get stuck in the throats of young children if they are not cut into pieces.
• High Fructose Levels: Grapes have a lot of natural sugar, which can cause blood glucose levels to rise quickly for people with diabetes.
• Digestive Issues: The fiber and sugar in grapes can cause gas or bloating in people with sensitive stomachs.
• Pesticide Residue: Grapes are often treated with chemicals on farms, so they should be washed very well before eating.

Yes, uvas are good for you because they provide 12% of the DV for Vitamin K and many heart-healthy antioxidants in every 100 g (3.5 oz) serving. Healthy people should eat 150 g (1 cup) per day to get the full benefits for their circulation and heart. Research by Pezzuto (2008), "Grapes and human health: a perspective," confirms that these berries help prevent long-term diseases. They are a great low-fat snack that provides natural energy.

The calories in uva change based on how much natural sugar is in the specific variety. Most fresh grapes have between 69 and 72 calories per 100 g (3.5 oz). Branded "designer" grapes like Cotton Candy have 75 calories per 100 g (3.5 oz) because they were bred to have more sugar. The biggest change happens when grapes are dried into raisins; the energy level rises to 299 calories per 100 g (3.5 oz) because the water is gone and the nutrients are concentrated.

The origin of the grape (uva) is the Near East region, including modern-day Iran, Turkey, and Georgia. People began growing them over 6,000 years ago, mostly to make wine. As trade grew, grapes were brought to Egypt, Greece, and Rome, where they became a symbol of wealth. Modern table grapes were refined in California during the 1800s and 1900s to create larger, seedless varieties. Today, the world relies on massive production from China, Italy, and the United States to supply fresh fruit all year.