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Are frozen grapes good for you?

Grapes are a tasty and nutritious snack, but can freezing them change their nutritional value or health benefits? Frozen grapes have recently become a popular alternative to fresh grapes. Some people find they are more convenient and can help cool you down on a hot day. But are frozen grapes as healthy as fresh ones? Here’s a detailed look at the nutrition, benefits, and downsides of frozen grapes compared to fresh.

Nutritional Value of Frozen Grapes

The nutritional value of grapes is due to their high content of vitamins, minerals, antioxidants, and other beneficial plant compounds. Freezing grapes does not significantly change their nutritional content. Both fresh and frozen grapes have a similar number of calories and amount of vitamin C, vitamin K, copper, manganese, potassium, and beneficial antioxidants like resveratrol.

For example, one cup of green grapes contains:

Nutrient Frozen Grapes Fresh Grapes
Calories 100 104
Vitamin C 3.2 mg 3.2 mg
Vitamin K 11.6 mcg 14.6 mcg
Copper 0.17 mg 0.18 mg
Manganese 0.07 mg 0.07 mg
Potassium 170 mg 176 mg

As you can see, frozen grapes retain most of the vitamins, minerals, and antioxidants as fresh grapes. Freezing does not destroy these beneficial plant nutrients.

Benefits of Frozen Grapes

Eating frozen grapes provides many of the same health benefits as fresh grapes. Here are some of the top benefits you can get from adding frozen grapes to your diet:

  • Antioxidants – Grapes are loaded with antioxidants like resveratrol, anthocyanins, flavonols, and quercetin. These antioxidants protect your cells from free radical damage and reduce inflammation.
  • Hydration – The high water content in grapes can help you stay hydrated. Frozen grapes may provide even more hydration than fresh ones when they thaw.
  • Fiber – One serving of grapes contains 1-2 grams of fiber. The fiber fills you up, boosts digestion, and feeds the healthy bacteria in your gut.
  • Vitamins and minerals – Grapes provide a number of important micronutrients like vitamin K, copper, vitamin C, manganese, and potassium.
  • Blood pressure – With a good amount of potassium, grapes may help lower blood pressure by balancing sodium levels.
  • Blood sugar – Despite their sweetness, grapes have a low glycemic index, meaning they do not spike blood sugar levels.
  • Vision health – The antioxidants in grapes support eye health by reducing oxidative damage and inflammation.
  • Cognition – Resveratrol in grapes may delay cognitive decline and reduce risk of neurodegenerative disease.
  • Cancer prevention – The polyphenols and resveratrol in grapes exhibit anticancer properties and may lower cancer risk.

Frozen grapes provide all these great benefits. And freezing them makes grapes more convenient and snack-friendly. The frozen popsicle-like grapes can provide a cooling, refreshing, and healthy treat on a hot day.

Downsides of Frozen Grapes

There are a few potential downsides to frozen grapes compared to fresh grapes to keep in mind:

  • Texture changes – Freezing alters the texture of grapes, making them softer and less crisp than fresh grapes.
  • Loss of flavor – Some subtle flavor notes get muted when grapes are frozen.
  • Lower antioxidant levels – There is some loss of polyphenol antioxidants when grapes are blanched before freezing.
  • Added sugar – Many frozen grapes have added sugar or syrups to prevent freezing-induced damage.
  • Higher cost – Frozen grapes can cost around double the price of fresh grapes per pound.

The texture and flavor changes are usually fairly minimal. But for the best texture and strongest grape flavor, fresh grapes may be preferable. Rinsing fresh grapes and storing in the freezer yourself allows you to avoid added sugars found in some frozen grape brands.

Best Practices for Freezing Grapes

Follow these tips for successfully freezing fresh grapes at home:

  1. Wash grapes thoroughly and pat dry.
  2. De-stem the grapes.
  3. Lay grapes out in a single layer on a parchment paper-lined baking sheet.
  4. Place the baking sheet in the freezer for 1-2 hours until frozen solid.
  5. Transfer frozen grapes to an airtight container or freezer bag.
  6. Press out excess air and seal the container.
  7. Label container with contents and freeze for up to 10-12 months.

If you want to maintain the best texture, avoid rinsing grapes until ready to eat. Washing grapes right before freezing can damage the natural waxy bloom coating.

You can also freeze grapes on skewers or toothpicks for a fun frozen treat. Metal skewers conduct cold better than wood.

Selecting the Best Grapes for Freezing

Nearly all grape varieties freeze well. But some types hold up better than others. The best grapes for freezing include:

  • Concord
  • Thompson seedless
  • Flame seedless
  • Crimson seedless
  • Moon Drop
  • Cotton Candy

Grapes with thicker, sturdier skins like Concord and Muscadine freeze the best. The skins resist leaking interior fluids during the thawing process. Seedless varieties also maintain a nicer texture when frozen.

More delicate grapes like Riesling and Niagara tend to get mushy when frozen and thawed. But all grapes are still edible and safe to eat even if the texture declines.

Tips for Serving Frozen Grapes

Here are some creative ways to serve frozen grapes as snacks, desserts, or in meals:

  • Add frozen grapes to smoothies for a thick, icy texture.
  • Mash frozen grapes up to make grape ice pops.
  • Mix frozen grapes into yogurt parfaits or oatmeal.
  • Blend frozen grapes into homemade sorbet.
  • Freeze grapes on a stick for a cool summer treat.
  • Add frozen grapes to sangria or mocktails.
  • Roast frozen grapes coated in honey or spices for a tasty side.
  • Toss frozen grapes into green salads for a sweet crunch.

The uses for frozen grapes are endless! They make great snacks as-is straight from the freezer, but also mix nicely into many recipes.


Frozen grapes provide nearly the same nutritional benefits as fresh grapes. Although they undergo some textural changes, freezing does not significantly reduce the vitamin, mineral, and antioxidant content of grapes. Frozen grapes make for a convenient, tasty, and healthy snack. Selecting the right grape varieties and properly preparing the grapes for freezing helps maintain their quality and texture. Overall, when fresh grapes are not in season or readily available, frozen grapes are a nutritious alternative with plenty of health perks.