Calories in Grapes
Grapes contain 69 kcal per 100g. A cup of grapes (~151g): 104 kcal with 1.4g fiber. Moderate calorie density for a fruit.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup grapes (~151g) | 104 | 27 | 1.1 | 0.2 | 1.4 |
| 20 grapes (~100g) | 69 | 18 | 0.7 | 0.2 | 0.9 |
| 1/2 cup grapes | 52 | 14 | 0.5 | 0.1 | 0.7 |
| 100g grapes | 69 | 18 | 0.7 | 0.2 | 0.9 |
| 1/4 cup raisins (~36g) | 108 | 28 | 1.1 | 0.2 | 1.3 |
Glycemic index
53
About these numbers
Grapes are moderately calorie-dense for a fruit (~69 kcal per 100g) with low fiber content (1g per cup). The portion-control challenge is real — grapes are easy to eat continuously without registering quantity. A cup is 104 kcal; mindless snacking on a full bunch can reach 300+ kcal. The polyphenol content (resveratrol, anthocyanins in red grapes) has accumulated some cardiovascular evidence, though daily-life intake is far below therapeutic levels.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in grapes?
- 1 cup (~151g, ~30 grapes): 104 kcal. Per 100g: 69 kcal. Raisins are dehydrated and concentrated: 1/4 cup raisins (~36g) is 108 kcal.
- Are grapes good for weight loss?
- Moderate. Calorie content is fine in measured portions (1 cup = 104 kcal) but easy to overeat — grapes are "popcorn-like" in continuous snacking. For weight loss: measure portions or pre-portion in small containers.
- Do grapes spike blood sugar?
- Moderately. GI ~53 (low-medium), GL per cup ~11 (moderate). The fiber-to-sugar ratio is less favorable than berries. For T2D, smaller portions (1/2 cup) work better; pair with protein source to blunt response.
- Red vs green grapes?
- Red grapes have more anthocyanins and resveratrol. Green grapes have similar calorie and sugar content. Nutritional differences are small. Both are fine; choose by preference.
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