Calories in Grapes: Per Cup, Per Grape and 100 g
How many calories are in grapes – per cup, per grape, per handful and per 100 g – plus sugar, green vs red grapes, raisins, grape juice and weight loss.
Grapes are the perfect snack to eat without thinking – in front of the TV, at your desk or on a cheese board. And that’s exactly why people who count calories wonder how many calories grapes really have, and whether they’re too sugary.
The short answer: a cup of grapes (151 g) has about 104 calories, and one grape has about 3–4 calories. 100 g has about 69 calories. Grapes have more sugar than most berries, but also lots of water and some potassium and vitamin K.
Calories in grapes by portion
Values are for fresh green or red seedless grapes, from the US Department of Agriculture (USDA FoodData Central):
| Portion | Weight | Calories |
|---|---|---|
| 1 grape | 5 g | 3–4 kcal |
| 10 grapes | 49 g | 34 kcal |
| 1 small handful | 80 g | 55 kcal |
| 100 g | 100 g | 69 kcal |
| 1 cup (about 30 grapes) | 151 g | 104 kcal |
| 1 pound | 454 g | 313 kcal |
| 1 bag (2 lb) | 907 g | 626 kcal |
Tip: put one cup of grapes in a bowl instead of eating straight from the bag. A whole 2-pound bag has as many calories as a full meal.
Grape nutrition facts
| Nutrient | Per 100 g | Per cup (151 g) |
|---|---|---|
| Calories | 69 kcal | 104 kcal |
| Carbohydrates | 18.1 g | 27.3 g |
| – of which sugars | 15.5 g | 23.4 g |
| Fiber | 0.9 g | 1.4 g |
| Protein | 0.7 g | 1.1 g |
| Fat | 0.2 g | 0.2 g |
| Water | 80.5 g | 122 g |
| Vitamin K | 14.6 µg | 22 µg |
| Potassium | 191 mg | 288 mg |
Grapes have quite a lot of sugar for a fruit – about three times as much as strawberries. They also have water, vitamin K and potassium. Red and black grapes contain polyphenols like resveratrol in their skin, which work as antioxidants.
Calories in raisins, grape juice and more
| Food | Portion | Calories |
|---|---|---|
| Raisins | 1 small box (1 oz, 28 g) | about 85 kcal |
| Raisins | ¼ cup (40 g) | about 120 kcal |
| Grape juice, 100% | 1 cup (8 fl oz) | about 150 kcal |
| Frozen grapes | 1 cup | about 104 kcal |
| Grapes + cheddar (1 oz) | 1 cup + cheese | about 220 kcal |
| Red wine | 5 fl oz | about 125 kcal |
| Grape jelly | 1 tbsp (20 g) | about 55 kcal |
Raisins are dried grapes, so their calories are concentrated: a small 1 oz box has as many calories as almost a cup of fresh grapes. Grape juice has no fiber and isn’t filling – one cup has more calories than a cup of grapes. Frozen grapes are a great trick: they taste like little sorbet bites and you eat them slowly.
Are grapes good for weight loss?
In measured portions, yes. Grapes are sweet enough to replace candy or dessert. A cup has about 104 calories – far less than a slice of cake or a candy bar.
What to keep in mind:
- Measure a portion – grapes are easy to eat without counting.
- Pair them with protein: Greek yogurt, cottage cheese or a little cheese keep you full longer.
- Choose fresh grapes over juice or raisins – they have far fewer calories per portion.
- Freeze them so you eat them more slowly.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.
Grapes and blood sugar
Grapes have a medium glycemic index of about 50–60. A normal portion raises blood sugar moderately. If you have diabetes, half a cup to a cup is fine, ideally with protein or after a meal. For fruits with less sugar, see our list of low glycemic fruits. On a keto diet, grapes don’t fit well: one cup has about 26 g of net carbs.
Count the calories in your grapes without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. In the food library, you can also see the glycemic index of each food.Get the app free
You can also read how many calories are in blueberries and in a banana.
The bottom line
A cup of grapes has about 104 calories, one grape 3–4 calories and 100 g about 69. Grapes have more sugar than berries, but also water, potassium and a medium glycemic index. They fit well into a weight loss diet – just measure a portion and choose fresh grapes over juice and raisins.
FAQ
How many calories are in a cup of grapes?
A cup of grapes (151 g, about 30 grapes) has about 104 calories, 27 g of carbs and 23 g of sugar.
How many calories are in one grape?
About 3–4 calories. 10 grapes (49 g) have about 34 calories.
How many calories are in 100 g of grapes?
About 69 calories. 100 g of grapes has 18 g of carbs, 15.5 g of sugar, 0.9 g of fiber and 0.7 g of protein.
Do green or red grapes have fewer calories?
The difference is tiny – both have about 69 calories per 100 g. Red and black grapes have more colorful pigments in the skin, which work as antioxidants.
Are grapes good for weight loss?
In measured portions, yes. They're sweet enough to replace candy or dessert. But they have more sugar than berries and are easy to overeat, so put a portion in a bowl instead of eating from the bag.
Do grapes have a lot of sugar?
For a fruit, yes: about 15.5 g per 100 g – three times more than strawberries. Their glycemic index is medium, about 50–60.
