1 cup (medium) of 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, 0.3 g of fat and 1.4 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.

Grapes Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

18.1g

· 7% DV

Protein

0.7g

· 1% DV

Fat

0.2g

· 0% DV

Fiber

0.9g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 94% · Protein 4% · Fat 2%

Grapes Vitamins & Minerals

Vitamins

Vitamin C

10.8mg · 12% DV

Vitamin K

14.6µg · 12% DV

0.07mg · 6% DV

0.07mg · 5% DV

Minerals

Potassium ⭐

191mg · 6% DV

Phosphorus

20mg · 3% DV

Magnesium

7mg · 2% DV

Calcium

10mg · 1% DV

How Nutritious Is Grapes?

Nutrient density

High

60/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

39/ 100

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.

Grapes Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grapes

To burn the 69 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grapes Processed?

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.

Does Grapes Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Grapes Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Grapes Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Grapes

🍇vs🍓

Grapes vs Strawberry37 kcal more per 100 g

→🍇vs🥑

Grapes vs Avocado91 kcal fewer per 100 g

→🍇vs🍑

Grapes vs Peach30 kcal more per 100 g

→🍇vs🍇

Grapes vs Dried Raisins230 kcal fewer per 100 g

→

Foods Similar to Grapes

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Grapes

What is the best way to keep grapes fresh in the fridge?

Store grapes unwashed, still on their stems, in a ventilated container in the refrigerator. Wash them just before eating to avoid excess moisture that can encourage spoilage.

Can grapes be frozen?

Yes. Wash and dry them thoroughly, freeze the grapes in a single layer, then move them to a sealed freezer bag; they make a refreshing frozen snack.

Why do some grapes taste sour or tart?

Flavor varies by grape variety and ripeness at harvest. Less-ripe grapes can taste more acidic, and leaving them at room temperature may improve aroma but will not make them significantly sweeter.

Should grapes be washed before eating?

Yes, rinse them gently under running water to remove surface dirt. Avoid using soap, detergent, or cleaning products not intended for food.

How are fresh grapes different from raisins?

Raisins have most of their water removed, so their sweetness and energy are more concentrated and it is easier to eat a large amount quickly. Fresh grapes are more hydrating and often easier to portion.

Are grapes good before or after a workout?

Grapes can be a convenient pre-workout snack because they provide readily available carbohydrates. After exercise, pairing them with yogurt, kefir, or another protein-containing food makes a more balanced recovery snack.

Is it bad to eat grapes at night?

Eating grapes at night is not inherently harmful; overall eating habits and portion size matter more. If you experience reflux, having fruit well before lying down may be more comfortable.

What pairs well with grapes for a more filling snack?

Grapes pair well with plain yogurt, cheese, nuts, or seeds. Adding a protein- or fat-containing food can make the snack more satisfying than grapes alone.

Are grape seeds safe to eat?

Seeds in table grapes are generally edible, though their firm texture and slightly bitter taste are not for everyone. People with sensitive digestion may prefer seedless grapes or smaller amounts of seeded varieties.

Can I eat the rest of a bunch if one grape is moldy?

Discard moldy or crushed grapes and inspect nearby ones carefully. If mold or soft, leaking grapes are widespread, it is safer to discard the whole bunch because the fruit is tightly clustered.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026