How Many Calories in Grapes? Nutrition Facts & Macros
One cup of grapes (151g) has 104 calories
Protein 1.1g · Carbs 27.3g · Fat 0.2g
Grapes are one of the most widely enjoyed fruits — naturally sweet, convenient to eat, and available in dozens of varieties. Whether you're tracking calories for weight loss, wondering about sugar content, or comparing snack options, knowing the exact nutrition facts matters. Here's everything you need to know about grape calories and macros, based on USDA data. Grapes are about 81% water by weight, making them a refreshing and hydrating snack.
289 kJ · per 100g · Water: 80.54 g
Calorie Calculator: Grapes
151 g Grapes contains 104 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (151g) | 104 kcal | 1.1g | 27.3g | 0.2g |
| 10 grapes (~49g) | 34 kcal | 0.4g | 8.9g | 0.1g |
| 100 grams | 69 kcal | 0.7g | 18.1g | 0.2g |
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| Grapes | per 100g |
|---|---|
| Calories | 69 kcal |
| Protein | 0.72 g |
| Fat | 0.16 g |
| Carbs | 18.1 g |
| Fiber | 0.9 g |
| Sugar | 15.48 g |
| Sodium | 2 mg |
| Potassium | 191 mg |
| Magnesium | 7 mg |
| Phosphorus | 20 mg |
| Vitamin C | 3.2 mg |
| Vitamin B6 | 0.086 mg |
| Folate | 2 mcg |
| Manganese | 0.071 mg |
| Water | 80.54 g |
Source: USDA FoodData Central (FDC ID: 174683) · Data verified April 2026
Variations
Red grapes
Same calories as green grapes (69 kcal/100g). Contain anthocyanins and higher resveratrol content than green varieties. Slightly sweeter taste. The red/purple color indicates higher antioxidant content.
Green grapes
Same calories as red grapes (69 kcal/100g). Slightly more tart flavor. Lower in anthocyanins but still contain quercetin and other flavonoids. Thompson seedless is the most common green variety.
Raisins (dried grapes)
About 299 calories per 100g — over 4x more calorie-dense than fresh grapes due to water removal. Sugar content rises to ~59g per 100g. Concentrated source of potassium (749mg) and iron (1.88mg). Very easy to overconsume — a small box (43g) has 129 calories.
Frequently Asked Questions
How many calories are in grapes?
One cup of grapes (151g) contains approximately 104 calories. Per 100g, raw grapes have 69 calories. Ten grapes (~49g) have about 34 calories. Grapes are moderate in calories — higher than strawberries (32 kcal) and oranges (47 kcal) per 100g, but similar to bananas when comparing typical serving sizes.
How much sugar is in grapes?
One cup of grapes (151g) contains about 23.4g of sugar. Per 100g, grapes have 15.48g of sugar — one of the highest sugar contents among common fruits. For comparison, bananas have 12.23g, oranges have 9.35g, and strawberries have 4.89g per 100g. The sugar in grapes is natural fructose and glucose.
How do grapes compare to apples?
Grapes (69 kcal/100g) have more calories than apples (52 kcal/100g). Grapes have significantly more sugar (15.48g vs 10.39g per 100g) and less fiber (0.9g vs 2.4g). Apples provide more vitamin C (4.6mg vs 3.2mg). Both are convenient grab-and-go fruits, but apples are the better choice for weight management due to lower sugar and higher fiber.
Are grapes keto-friendly?
Grapes are not ideal for a keto diet. Per 100g, they have 18.1g total carbs minus only 0.9g fiber = 17.2g net carbs. Even 10 grapes (~49g) have about 8.4g net carbs, which takes up a large portion of a 20-50g daily carb limit. For keto, choose raspberries (5.4g net carbs) or strawberries (5.7g net carbs) instead.
What are the health benefits of grapes?
Grapes contain resveratrol, a polyphenol with antioxidant properties, found mainly in the skin of red and purple varieties. They provide 191mg of potassium and 14.6mcg of vitamin K per 100g. Grapes also contain quercetin and other flavonoids. Red grapes generally have higher antioxidant content than green varieties due to anthocyanins in their skin.
How many calories are in 10 grapes?
Ten grapes weigh approximately 49g and contain about 34 calories, with 8.9g of carbs, 7.6g of sugar, 0.35g of protein, and 0.08g of fat. This makes grapes an easy fruit to portion-control by counting individual pieces rather than weighing.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grapes | 69 | 0.72g | 18.1g | 0.16g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Apple | 52 | 0.26g | 13.81g | 0.17g |
| Orange | 47 | 0.94g | 11.75g | 0.12g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
per 100g
Per 100g, grapes have 69 kcal — moderate among fruits, between oranges (47 kcal) and bananas (89 kcal). Their notable feature is their high sugar content at 15.48g per 100g, combined with very low fiber (0.9g).
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