Are seeded grapes better for you?

Grapes are a tasty and nutritious fruit that can be a healthy addition to your diet. Both seedless and seeded grape varieties provide important vitamins, minerals, and antioxidants. But is one type healthier than the other? Seeded grapes do contain slightly higher amounts of some nutrients, but seedless grapes are still a good source of nutrition.

Nutritional Differences

The main nutritional differences between seeded and seedless grapes are:

• Seeded grapes contain more fiber due to the seeds and skin.
• Seeded grapes contain higher levels of vitamins C and K.
• Seeded grapes contain more antioxidants including resveratrol, quercetin, and anthocyanins.
• Seedless grapes are higher in sugar.

This table compares the nutrition in one cup of red seeded grapes versus red seedless grapes:

Nutrient	Seeded Grapes	Seedless Grapes
Calories	100	104
Carbs	27g	28g
Fiber	2g	1g
Sugar	23g	26g
Vitamin C	27% DV	22% DV
Vitamin K	28% DV	25% DV

As you can see, seeded grapes contain more fiber, vitamins C and K, but less sugar compared to seedless varieties.

Antioxidants

In addition to vitamins and minerals, grapes are high in antioxidants that can help combat free radicals and inflammation. Some of the key antioxidants in grapes include:

• Resveratrol – Found mainly in grape skin and seeds, resveratrol has been shown to have anti-inflammatory, anti-cancer, blood sugar-lowering, and other beneficial effects.
• Quercetin – A flavonoid antioxidant that may help reduce heart disease risk factors like blood pressure and LDL cholesterol.
• Anthocyanins – Pigments that give red grapes their color, anthocyanins are powerful antioxidants linked to reduced risk of certain cancers.

Since seeded grape varieties contain the seeds and skin, they are higher in these protective plant compounds. Resveratrol, in particular, is concentrated in grape seeds. Some research shows seeded grape varieties can contain up to 4 times the amount of total antioxidants as seedless.

Fiber Content

Along with antioxidants, the fiber in seeded grapes makes them a slightly more nutritious choice. A 1 cup serving of seeded grapes contains around 2 grams of fiber, while seedless grapes have just over 1 gram.

Fiber is important for digestive health, cholesterol levels, weight management, blood sugar control, and more. The skin and seeds account for the higher fiber content in seeded grape varieties.

Pesticide Residue Differences

Organic farming practices aside, conventionally grown seedless grapes tend to have higher pesticide residues compared to organic or seeded grapes. There are a few reasons for this:

• Seedless grapes have thinner skin that may absorb more pesticides.
• Seedless grape varieties require more pesticide spraying to prevent fungal issues from moisture getting into the openings left by lack of seeds.
• Seeded grapes contain more protective antioxidants and compounds that act against pesticides.

In an analysis done by Consumer Reports, over 90% of sampled seedless grapes tested positive for at least one pesticide. So if your primary concern is avoiding pesticides, seeded or organic grapes are a safer bet.

Common Varieties

Some of the most popular seeded grape varieties include:

• Concord – A purple grape with seeds, cultivated extensively in North America.
• Scuppernong – A green, bronze, or purple seeded grape native to the southern U.S.
• Niagara – A pale green, seeded grape with a sweet labrusca flavor.
• Kyoho – An imported black-skinned seeded grape popular in Asia.
• Ribier – A blue-black seeded grape from France, often used for wine.

And some common seedless varieties:

• Thompson Seedless – The most widely planted seedless green grapes.
• Flame Seedless – Bright red seedless grapes with a sweet flavor.
• Crimson Seedless – Reddish purple, crunchy textured seedless grapes.
• Cotton Candy – Pale green, sweet seedless grapes that taste like cotton candy.

Health Benefits

Both seeded and seedless grapes provide important health benefits, including:

• Antioxidants – Grapes are high in antioxidants like resveratrol, catechins, anthocyanins, and quercetin that can help prevent cancer and heart disease.
• Blood pressure – Compounds in grapes may help reduce blood pressure levels by relaxing blood vessels.
• Blood sugar – Grape polyphenols help improve insulin sensitivity and glucose metabolism.
• Anti-inflammatory – Nutrients in grapes can reduce inflammation involved in arthritis, allergies, and neurological conditions.
• Gut health – The fiber and polyphenols in grapes promote good bacteria and intestinal barrier function.

While seeded varieties contain slightly more protective compounds, both types are healthy. Let’s compare some of the research…

Cancer

In a review of 17 studies, higher intake of grapes or grape products was associated with lower risk of breast, colon, and lung cancer. The anticancer benefits were linked to grapes’ ability to reduce oxidative stress and inflammation.

Other studies specifically on grape seed extract have found it can inhibit cancer cell growth. The seed extracts induced apoptosis (programmed cell death) in leukemia, colon, skin, and prostate cancer cells.

Heart Health

A 2011 study had subjects drink Concord grape juice for 2 weeks. Blood pressure dropped and arterial flexibility improved compared to the placebo juice drinkers. The benefits were thought to come from the flavonoids in grape juice.

A meta-analysis of 9 studies found that eating grapes or raisins significantly decreased LDL cholesterol, blood pressure, and other heart disease risk factors.

Blood Sugar

In a small study of 24 adults with metabolic syndrome, eating 2 cups of red seeded grapes for 8 weeks decreased oxidized LDL cholesterol by 15%, fasting blood sugar by 5%, and LDL particles by 13% compared to baseline levels.

Another study had patients with diabetes consume 2 ounces of grape seed extract daily for 4 weeks. It significantly reduced fasting blood sugar levels and decreased heart rate by over 10 beats per minute on average.

Downsides of Seeded Grapes

While seeded grapes have nutritional advantages, some downsides to consider are:

• Small seeds can be a choking hazard for kids.
• Seeds can get stuck in teeth.
• Some find seeded grapes less convenient to eat.
• Seedless grapes are often easier to find.
• Seeded grapes don’t keep as long once cut from the stem.

So if the seeds bother you or you’re feeding kids, seedless is fine since they still offer plenty of nutrition. But the extra fiber and antioxidants make seeded grapes one of the healthiest grape options.

The Bottom Line

Both seeded and seedless grapes provide important vitamins, minerals, fiber, and plant compounds like resveratrol that benefit your health. But seeded varieties contain slightly higher amounts of fiber, antioxidants, vitamins C and K compared to seedless.

This makes seeded grapes a little more nutritious overall. Though for convenience and cost reasons, seedless grapes are still a great healthy choice. The differences are minor, so just choose whichever type of grape you enjoy the most.

Grapes are a tasty fruit full of antioxidants, vitamins, and plant compounds that offer many potential health benefits. Eat a mix of green, red, and black seeded and seedless grapes as part of a balanced diet to take advantage of everything grapes have to offer.