Calories in Grapes: Per Cup and Per 100g

One cup of grapes (151g) contains about 104 calories, making them a naturally sweet, relatively low-energy fruit — a figure confirmed by USDA FoodData Central (FDC ID 174682).

Calories in Grapes by Portion

Grapes are almost always eaten by the handful, so knowing the numbers at several common serving sizes helps you track accurately without weighing every berry.

Serving	Weight	Calories	Carbs	Sugar	Fiber	Protein	Fat
10 grapes	~50g	34 kcal	9g	8g	0.5g	0.4g	0.1g
100g	100g	69 kcal	18g	16g	0.9g	0.7g	0.2g
1 cup (seedless)	151g	104 kcal	27g	23g	1.4g	1.1g	0.2g
1 small bunch (~170g)	170g	117 kcal	30g	26g	1.6g	1.2g	0.2g

Source: USDA FoodData Central, red or green seedless grapes.

Macros Breakdown

Grapes are almost entirely carbohydrate — roughly 18g per 100g — with the majority coming from fructose and glucose. Fat and protein are negligible at 0.2g and 0.7g per 100g respectively. Fiber sits around 0.9g per 100g, which is modest but still contributes to satiety. Grapes also supply small amounts of vitamin C, vitamin K, and potassium, so they bring micronutrient value alongside their natural sweetness.

The net carb content works out to about 17g per 100g. If you track net carbs, you can calculate your exact number using our net carbs calculator.

Does It Fit Your Goals?

For weight loss: Grapes are filling relative to their calorie density — 104 calories for a full cup is a reasonable snack. The key is portion discipline. A single cup satisfies a sweet craving without derailing a moderate calorie deficit. Our TDEE calculator can help you see exactly how grapes slot into your daily budget. For a deeper look at how tracking fruit portions supports fat loss, see our guide on counting calories to lose weight.

For blood sugar management: Grapes sit in the moderate glycemic-index range (roughly 46-59 depending on variety and ripeness). That means they raise blood glucose more slowly than candy or white bread, but faster than non-starchy vegetables. Eating grapes alongside a protein source — Greek yogurt, cheese, or nuts — flattens the blood sugar response further. People managing prediabetes or type 2 diabetes should be mindful of portion size; a standard serving of around 15-17 small grapes (about 85g, or half a cup) is often cited as a reasonable target.

Red vs. green grapes: The calorie difference between varieties is small — within a few calories per 100g. Red and purple grapes contain more anthocyanins, the antioxidant pigments linked to cardiovascular health. Green grapes tend to taste slightly more tart. For tracking purposes, use the same numbers unless your food database distinguishes the variety.

Practical Tips for Tracking Grapes

• Weigh grapes in a cluster, then deduct the stem weight if needed (stems are negligible).
• Frozen grapes clock in at the same calories as fresh; the freezing process does not change macros.
• Raisins are concentrated grapes — roughly 300 calories per 100g, nearly 4 times the calorie density of fresh. Do not substitute the two when logging.

Snap a photo of your grape bowl in CalEye and the app logs the portion in seconds — no weighing required.