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Potassium In Grapes: All You Need To Know

Grapes, a berry, are eaten raw, and grape jams, juices, vinegar, and jellies are also in common use. The majority of people enjoy grapes because they are juicy and made up of 81 percent water. Besides being a rich source of vitamin A and vitamin C, grapes also offer minerals including potassium, iron, copper, and manganese.

Our main concern is: Are potassium in grapes?

The potassium content of grapes is not very high, but they are a healthy source of potassium. One cup of grapes provides about 176 mg of potassium. When the food contains 500 mg of potassium per cup, it is considered to be a potassium-rich food. To fulfill a person’s potassium requirement through grapes, he will need two cups.

Keep reading further.

Table of Content

Potassium in Grapes: How Much?

Are grapes low in potassium? Grapes are not very rich in potassium. One cup of grapes contains about 175 mg of potassium. There is a standard that decides whether fruit is potassium-rich or low in potassium. Fruits that contain more than 500 mg of potassium per cup are potassium-rich. Fruits with less than 300 mg of potassium per cup are potassium-poor.

As discussed earlier, potassium contains less than 300 mg of potassium per cup, so it is relatively low in potassium. Grapes cannot meet the daily requirement of potassium alone. About one cup of grapes can provide only 8% of your daily need for potassium. So, if somebody wants to fulfill his potassium requirements from grape intake, two cups of grapes must be taken.

Potassium In Red Grapes:

The potassium content of 100g of red grapes is 187 mg. This value of potassium in red grapes makes red grapes a medium potassium fruit.


Potassium In Green Grapes:

Among the kinds of grapes that we consume, the most common grapes are green grapes. So, what is the amount of potassium in green grapes? Approximately 175 milligrams of potassium are found in one cup of seedless green grapes. 

Potassium In Black Grapes

Black grapes are very popular due to their unique dark color and sweet flavor. The black color of the grapes is due to the presence of a pigment named anthocyanin in these grapes. The potassium content of black grapes is 191 mg per 100g, which is very similar to that of other types of grapes.

Is Grape Juice High In Potassium?

Among diverse options of grapes to be added to your diet, grape juice is a popular option. Many people confuse grape juice with wine. Both are different drinks. There is no fermentation involved in the production of grape juice. While wine processing includes fermentation. Is grape juice rich in potassium? A common grape juice that is commonly available on the market is not rich in potassium. 

Because sugar has been added to this juice, it masks the nutritional value of the grape juice. Therefore, one should drink juice that does not contain added sugar. Pure grape juice can increase your potassium intake. You can get about 250 mg of potassium from pure grape juice. Although this amount of potassium in grape juice is not enough to fulfill your daily value of potassium, at least you can maximize your potassium intake through grapes.

Is Grape Jam Rich In Potassium?

Those who enjoy jam will also enjoy grape jam also. As far as we are concerned, grape jam contains a very low level of potassium compared to other grape products. The jam, spread on your bread, will provide only 15 mg of potassium. This amount is negligible as compared to the amount of potassium needed by an adult daily.

Is Wine High In Potassium?

The potassium content of wine can be varied depending on the variety of grapes, being used for wine formation. Besides variation in the type of wine, let me clarify that no matter what type of wine we are talking about, it always contains less amount of potassium as compared to grape juice. 

Red wine contains about 187 mg of potassium per 5 ounces of it. This amount is very less compared to the daily required value of potassium.

White wine contains about 104 mg of potassium per 5 ounces of it. White wine has much less potassium than red wine. Due to the fact that the skin of the grapes is not usually removed when making red wine, red wine has a higher potassium content than white wine.


Health Benefits Of Grapes

Amazing health benefits of grapes infographic

The grape’s health benefits are listed below:

Heart Health:

Heart functioning can be affected by increased blood pressure. Potassium, present in grapes, helps to maintain the blood pressure in the body. By relaxing the walls of arteries, potassium prevents the high flow of blood through them. Secondly, potassium has the ability to reduce the effect of sodium, which may cause an increase in blood pressure. Sodium prevents the kidneys from losing water during filtration, increasing blood pressure. Potassium intake normalizes the sodium value in the body, thus preventing the rise in blood pressure. Further, a high cholesterol level in the blood is also harmful to the heart. Grapes help to reduce the level of bad cholesterol in the blood, thus preventing heart disorders.

Act As Antioxidants:

Antioxidants are needed in the body to reduce the oxidation by free radicals in the body, which can lead to several chronic disorders. Grapes are rich in antioxidants including anthocyanins, resveratrol, and quercetin. These antioxidants reduce the risk of several heart and brain diseases. In addition to these antioxidants, grapes are also high in vitamin C, beta-carotene, and lutein, which also act as antioxidants.

Bone Health:

In addition to vitamin K, grapes contain minerals such as calcium, magnesium, and potassium that support bone health.

Improve Immunity:

Grapes contain vitamin C in them, which plays a vital role in maintaining the immunity of the person. Further, resveratrol present in grapes has antimicrobial properties, thus preventing risks of bacterial or viral infection. Anthocyanin acts as an antibacterial compound, killing bacteria by affecting their cell walls. All these components help to reduce the risk of any kind of infection in the body.

Brain Health:

Resveratrol present in grapes improves cognitive skills and mood. Resveratrol also protects against Alzheimer’s disease by reducing inflammation in the brain and preventing amyloid-beta peptide buildup, which may contribute to the disease.

Control Blood Sugar Level:

Grapes are relatively low in sugar. About 23 grams of sugar is present in one cup of grapes. Consuming grapes in moderate amounts will not affect blood sugar levels, even though this value is not negligible. Grapes can also reduce insulin resistance in the body. Resveratrol, a polyphenol compound present in grapes reduces insulin insensitivity in the body by increasing the number of glucose acceptors on cell membranes and increasing the production of insulin. Thus, grapes have the ability to control blood sugar levels.


Question: Do bananas have more potassium than grapes?

Answer: Yes, bananas contain more potassium than grapes. 100 grams of banana contain 358 mg of potassium, while 100 grams of grapes contain 191 mg of potassium in it. Thus, bananas are far richer in potassium, fulfilling some of your daily value (DV %)  of potassium.

Question: Do grapes have calcium in them?

Answer: Although grapes contain calcium in them. But this calcium is present in a much lesser amount as compared to other fruits. You will get only 14 mg of calcium from 100 grams of the grapes. This value is almost negligible as compared to that needed by the body daily.

Question: Are grapes low in potassium?

Answer: Grapes are not very rich in potassium. About 175 mg of potassium is present in one cup of the grapes, making it moderate in potassium level.

Final Thought:

Potassium in grapes is not very high. The value of potassium can be varied, depending on the variety of grapes you are eating.  On average, about 175 grams of potassium is present in one cup of grapes. This amount is relatively low, so one cannot fulfill his daily need for potassium through grapes.

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