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Juicy, sweet grapes with antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (whole) of Green grapes (151 g) has 104 calories. That works out to 69 calories per 100 g. It contains 27.3 g of carbs, 1.1 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 53 (low), so it raises blood sugar slowly.
Selected: 1 cup (whole) · 151 g
104
KCAL / 151G
Carbs
27.3g
· 10% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 4% · Fat 1%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.02 mg | 0% |
| Total carbohydrate | 27.3 g | 10% |
| Fiber | 1.4 g | 5% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 151 g | 104 kcal |
| 1 piece (whole) | 5 g | 3 kcal |
| 10 piece (small) | 50 g | 35 kcal |
| 1 serving (small) | 75 g | 52 kcal |
| 100 g | 100 g | 69 kcal |
| 20 piece (medium) | 100 g | 69 kcal |
| 1 serving (medium) | 125 g | 86 kcal |
| 30 piece (large) | 150 g | 104 kcal |
| 1 serving (large) | 200 g | 138 kcal |
Calculated from 69 calories per 100 g.
Koruk is the Turkish name for unripe grapes picked before they mature. Unlike sweet, ripe green grapes, koruk tastes sharply tart and is commonly pressed for its juice or used to add acidity to food.
Koruk tastes distinctly sour and tart, rather than sweet like ripe green grapes. Its sharp, fruity acidity is why cooks often use its juice in dressings and dishes instead of eating large amounts of the berries plain.
No, koruk will not ripen into sweet grapes after picking. Leaving the berries on a counter does not recreate the changes that happen on the vine, so use them while tart or keep them chilled until needed.
Koruk juice is made by crushing unripe grapes and straining out the skins and pulp. Wash the grapes, remove the stems, crush the berries, then press the mixture through a fine strainer; use the juice to add acidity to food.
Koruk is used to give dishes a sour, fruity note. Its strained juice works in salad dressings and can brighten stuffed vegetables and other savory dishes; add a little at a time and taste as you go.
Koruk is available before grapes finish ripening, usually during summer and ahead of the main grape harvest. The timing varies with the region and grape variety, so local markets or growers are the best guide to its brief season.
Yes, koruk can be eaten raw, but its unripe berries are much more tart than ordinary grapes. Many people prefer to press them for juice or use them in cooking rather than eat a full handful plain.
Yes, koruk juice can replace lemon juice when a recipe needs acidity, though its flavor is more fruity and less citrusy. Start with a small amount in dressings or savory dishes, then adjust to taste.
Store koruk unwashed and dry in the refrigerator, and wash only the portion you are ready to use. Remove crushed or moldy berries, since damaged fruit can spoil more quickly and affect the rest of the bunch.
Yes, rinse koruk under clean running water before eating or crushing it for juice. Remove the berries from their stems and discard any damaged ones; washing just before use helps avoid leaving the fruit damp in storage.
Vitamins
Vitamin K
22.05µg · 18% DV
B1
0.1mg · 8% DV
B2
0.11mg · 8% DV
B6
0.13mg · 8% DV
Minerals
Copper
0.19mg · 21% DV
Potassium ⭐
288mg · 8% DV
Manganese
0.11mg · 5% DV
Phosphorus
30mg · 4% DV
Sodium
3.02mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 104 calories in 1 cup (whole) (151 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Green grapes here refers to koruk: green grapes picked before they ripen, while they are still sharply tart. Rather than being eaten as a sweet table fruit, koruk is valued in Turkish and other eastern Mediterranean cooking for its sour juice, often used much like lemon juice or vinegar to brighten a dish.
The grapes are juicy, with thin skins and a firm, tangy bite. Their juice is stirred into salad dressings and used to add acidity to vegetable, bean and meat dishes; in Turkish cooking, it is also a familiar flavour in home-style recipes. They are mostly a source of carbohydrate, with very little fat. If you are trying koruk juice in a dressing or stew, add it gradually and adjust to taste.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.08g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.