Do Red Grapes Have Fiber?

Red grapes supply some fiber.

Red grapes supply some fiber.

Fiber is known for its role as roughage, but it also protects your long-term health by lowering the risk of weight gain, heart disease and diabetes. In spite of fiber's vital health benefits, at least 90 percent of adults don’t get their recommended daily intake of the nutrient. Red grapes contain dietary fiber, although they have less than other favorite fruits, such as apples, oranges, peaches and pears.

Fiber Basics

Fiber is an essential complex carbohydrate, yet most Americans consume half or less of their recommended daily intake, according to the October 2008 position paper of the Academy of Nutrition and Dietetics. Both types of fiber, soluble and insoluble, are made from long chains of sugar molecules connected together in complex structures. Your body doesn’t have the enzymes necessary to digest fiber, but as it travels through your system, it performs essential roles.

Fiber Content

Compared to most other fruits, grapes are low in fiber. It takes about 30 red grapes to equal the weight of one small apple. When an equal amount of the two fruits is compared, one apple has 3.6 grams of fiber, while 30 red grapes only have 1.3 grams. The Food and Nutrition Board of the Institute of Medicine recommends women consume 25 grams of fiber daily, while men need 38 grams. Based on those guidelines, 30 red grapes supply 3 percent of men’s and 5 percent of women’s recommended daily intake.

Insoluble Fiber

Insoluble fiber absorbs water as it passes through your digestive system, which makes stools larger and heavier. The increased weight of the digestive waste helps keep it moving through the intestines, while its larger size stimulates muscles that push stools through the colon. As a result, you have regular bowel movements and avoid constipation. Insoluble fiber also helps prevent some gastrointestinal problems, such as diverticulitis. About 0.8 gram of the total fiber in 30 red grapes consists of insoluble fiber.

Soluble Fiber

Soluble fiber forms a gel-like mass that slows down the rate at which digested food leaves your stomach. This makes you feel fuller, which may help you eat less and lose weight. It also slows down the absorption of carbohydrates, which prevents large spikes in blood sugar right after you eat. Eating soluble fiber helps lower cholesterol because the fiber carries cholesterol out of the body. Another benefit of some types of soluble fiber, including the pectin found in red grapes, is that it ferments in the large intestine, which supports healthy bacteria. You’ll get about 0.5 gram of soluble fiber from 30 red grapes.

Total Carbohydrates

Thirty red grapes contain 27 grams of total carbohydrates, which includes 2.7 grams of starch and 23 grams of sugar. Grapes have a glycemic index of 59. On the glycemic index, a score of 55 and below is low, indicating that the food doesn’t cause a large boost in blood sugar. Foods with a score 56 to 69 have a medium impact. Foods high on the glycemic index significantly raise your blood sugar. Over time, spikes in blood sugar can impair glucose metabolism, raise triglycerides and increase your risk of weight gain, heart disease and diabetes.

About the Author


Photo Credits

  • Stockbyte/Stockbyte/Getty Images
Suggest a Correction