1 serving (150 grams) contains 104 calories, 1.1 grams of protein, 0.2 grams of fat, and 27.2 grams of carbohydrates.
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Nutrition Information
Calories |
103.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3 mg | 0% | |
| Total Carbohydrates | 27.1 g | 9% | |
| Dietary Fiber | 1.4 g | 5% | |
| Sugars | 23.2 g | ||
| protein | 1.1 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15 mg | 1% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 286.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grapes
Grapes are small, sweet fruits that grow in clusters on vines, historically originating from the Mediterranean region and Southwestern Asia. These fruits are widely consumed fresh, dried (as raisins), or in beverages such as juice and wine. Grapes are nutrient-dense and low-calorie, with 69 calories per 100 grams. They are composed mainly of carbohydrates, including simple sugars, with minimal protein and fat. Grapes contain notable amounts of vitamin C, which supports the immune system, and polyphenols like resveratrol, known for their antioxidant properties. They also provide small quantities of fiber, calcium, and iron, making them a healthy snack option for various dietary lifestyles.
Health Benefits
- Rich in antioxidants like resveratrol, which may reduce inflammation and lower the risk of chronic diseases.
- Good source of vitamin C (3.2 mg per 100 g), supporting immune function and skin health.
- Contains dietary fiber (0.9 g per 100 g), promoting healthy digestion and reducing constipation.
Dietary Considerations
Selection and Storage
Store grapes in a perforated plastic bag in the refrigerator to maintain freshness for up to a week. Rinse thoroughly before consuming to remove any pesticides or residues.
Common Questions About Grapes Nutrition
Are grapes high in calories and sugar?
Grapes are relatively low in calories, providing 69 calories per 100-gram serving, but they are high in natural sugars with 15.5 grams per serving. This makes them a sweet option for energy but they should be eaten in moderation if limiting sugar intake.
Can I eat grapes on a keto diet?
Grapes are not ideal for a keto diet because they contain 18.1 grams of carbohydrates per 100 grams, with little fiber to offset their high natural sugar content. Keto dieters typically avoid fruits like grapes due to their carbohydrate density.
What are the health benefits of eating grapes?
Grapes are rich in antioxidants, such as resveratrol, which may support heart health and reduce inflammation. They also provide vitamin C and vitamin K, which are important for immune function and bone health respectively.
How many grapes should I eat as a serving?
A typical serving of grapes is about 1 cup (approximately 151 grams), which contains around 104 calories, 1.1 grams of protein, and 27.3 grams of carbs. Adjust serving size based on dietary needs and goals, especially if watching sugar intake.
How do grapes compare to other fruits like apples or bananas?
Compared to bananas, grapes are lower in calories (69 vs 89 per 100 grams) but higher in natural sugars (15.5 grams vs 12 grams). Grapes contain less fiber than apples (0.9 grams vs 2.4 grams per 100 grams), so they may be less filling but are a convenient and refreshing treat.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Grapes DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025: FruitsU.S. Department of Health and Human Services and U.S. Department of AgricultureHighlights the importance of including fruits like grapes in a healthy eating pattern outlined in the Dietary Guidelines.
- Flavonoids and Cardiovascular Health: A Review of Current EvidenceAmerican Journal of Clinical NutritionReviews the health benefits of flavonoids, including those found in grapes, focusing on cardiovascular health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
