Grapes
Nutrition Facts
One Cup Grapes (151 grams)
100 calories
Excellent source of vitamin C (25% DV)
Excellent source of vitamin K (30% DV)
Dole Recipe: Spinach Crostini with Apple and Grape Relish
(More recipes available at dole.com)
Nutrition Facts
Serving Size: (62g)
Servings Per Container
Amount Per Serving
Calories 80
Calories from Fat: 40
% Daily Value*
Serves: 16
Prep Time: 10 minutes
Prep Time: 10 minutes
Ingredients:
¾ cup apple cider
1 pkg. DOLE® Spinach Cherry Almond
Bleu Salad Kit
½ DOLE apple, peeled and diced
½ cup DOLE Grapes, quartered
1 tablespoon minced fresh parsley
1 tablespoon thinly sliced DOLE
Green Onions
Salt to taste
16 (½-inch thick) baguette slices
1 tablespoon olive oil
Total Fat 4.5g
7%
Saturated Fat 1g
5%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 65mg
3%
Total Carbohydrate 10g
3%
Dietary Fiber 1g
4%
Sugars 4g
Protein 3g
Vitamin A 20%
• Vitamin C 4%
Calcium 2%
• Iron 2%
Vitamin K 35%
Directions:
1. Simmer apple cider over medium heat until it reduces by half and slightly thickens.
Add dried cherries from the salad kit and remove from heat and set aside. Once the
cider comes to room temperature, stir in apples, grapes, parsley and green onions.
Season with salt and set aside.
2. Preheat broiler to high. Brush the baguette slices with olive oil and a sprinkle of salt.
Toast baguette slices under the broiler.
3. Sprinkle the bleu cheese from salad kit evenly between all the toasted baguette
slices. In small batches, slice spinach leaves from salad kit into thin strips. Transfer
spinach and carrot strips to a bowl and toss with the dressing from the salad kit.
4. Divide the dressed spinach between the baguette slices and top with a spoonful of
the apple and grape relish.
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories
Total Fat
Less than
Saturated Fat Less than
Cholesterol
Less than
Sodium
Less than
Total Coarbohydrate
Dietary Fiber
2,000
2,500
65g
20g
300mg
2,400mg
300g
25g
80g
25g
300mg
2,400mg
375g
30g
Calories per gram:
Fat 9 • Carbohydrate 4
•
Protein 4
Ten Delicious Ways to Eat Grapes
1. Substitute fresh grapes for jelly in a peanut butter sandwich.
6. Make your own grape sorbet.
2. Roast grapes and Brussels sprouts for a side dish.
7. Cook grapes in a skillet and season with rosemary.
3. Eat frozen grapes for dessert.
8. Bake whole wheat grape muffins.
4. Make roasted grape crostini with goat cheese.
9. Grill grape and chicken skewers.
5. Add grapes to chicken salad.
10. Add grapes to whole grain salads like farro or quinoa
Research
Institutions worldwide have studied grapes and their important nutrients. Here are a few relevant studies and
nutrition talking points:
Eating grapes may help lower blood pressure.
University of Michigan Health System. “Benefit of grapes may be more than skin deep: Lower blood
pressure, reduced heart damage.” ScienceDaily. ScienceDaily, 23 April 2009.
Grapes may be beneficial to those with Parkinson’s disease.
Grape extract protects mitochondria from oxidative damage and improves locomotor dysfunction and
extends lifespan in a Drosophila Parkinson’s disease model. Long J, Gao H, Sun L, Liu J, Zhao-Wilson X.
Rejuvenation Res. Volume 12, Issue 5, 321-31, October 2009.
Grapes may improve bone health.
A Grape-Enriched Diet Increases Bone Calcium Retention and Cortical Bone Properties in Ovariectomized
Rats. Emily E Hohman and Connie M Weaver. J. Nutr. Volume 145, Issue 2, 253-259, February 2015.
Compounds found in grape seeds may help with weight management.
Catechin-rich grape seed extract supplementation attenuates diet-induced obesity in C57BL/6J mice.
Ohyama K, Furuta C, Nogusa Y, Nomura K, Miwa T, Suzuki K. Ann Nutr Metab. Volume 58, Issue 3, 250258, August 2011.
Red grapes contain resveratrol, an antioxidant compound that may improve blood flow in patients with
coronary heart disease.
Polyphenolic compounds from red grapes acutely improve endothelial function in patients with coronary
heart disease. Lekakis J et al. Eur J Cardiovasc Prev Rehabil. Volume 12, Issue 6, 596-600, December
2005.
Tweets
#Grapes are an excellent source of vitamins C & K. Snack on grapes today!
Frozen #grapes make a refreshing and sweet snack or dessert
Usefrozen#grapestochillandnaturallyflavorstillorsparklingwater
Try this take on PB&J: enjoy plain Greek yogurt, peanut butter & #grapes for breakfast
Addsliced#grapestosaladsforasweetandjuicypunchofflavor
Observances
May 27:
dole.com
National Grape Popsicle Day
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