The grape that’s better for you is the one you’re more likely to eat. Nutritionally, both red and white grapes are almost identical, and either makes a good choice if you’re trying to hit your daily five-a-day fruit and veggie goal. But, red grapes may slightly hedge out the white due to resveratrol, an antioxidant found in the skin of the red grape that may offer some extra health benefits.

Tip Both red and white grapes make a healthy addition to your diet. But as a source of resveratrol, you may get a few extra health benefits from the red.

Both Low in Calories

If you’re counting calories, you can easily switch between red and white grapes. One cup of either fruit has 100 calories. On a 2,000-calorie diet, that’s only 5 percent of your daily needs. And with a 1-cup serving, grapes fill you up without costing you too many calories. So, if you’re trying to lose or maintain your weight, grapes can help – red or white.

Excellent Source of Copper

Red and white grapes may be low in calories, but they’re not a significant source of any nutrients, with the exception of copper. One cup of red or white grapes meets more than 20 percent of your daily value. Copper, an essential trace mineral, plays an important role in the production of your red blood cells, and you need only a small amount. The mineral also supports blood vessel, nerve and bone health and assists in the absorption of iron, another important blood-building nutrient.

Closer to Your Daily Fiber

Grapes are the third most popular fruit in the United States, behind bananas and apples. With 1.5 grams of fiber per cup, grapes aren’t as high in fiber as other fruits, such as strawberries or raspberries, but if you enjoy grapes as much as most Americans, including them in your diet can help you get closer to your daily goal. Fiber in fruits like grapes fills you up, slows down digestion, improves bowel function and may help you get to a healthier weight. Adults need 21 to 38 grams of fiber a day.

Resveratrol in Red Grapes