Calories in Grapes: Nutrition Facts by Type and Serving
One cup of grapes has about 104 calories. See the full nutrition breakdown by type and serving size with expert FAQ.
Grapes are a convenient, naturally sweet snack loaded with antioxidants, vitamin K, and potassium. However, their small size makes it easy to overeat them — a single cup contains more calories and sugar than most people expect. Here is the full nutrition breakdown.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Sugar | Fiber | Vitamin K |
|---|---|---|---|---|---|---|
| 10 grapes | ~49 g | 34 kcal | 9 g | 8 g | 0.4 g | 8% DV |
| 1/2 cup | ~76 g | 52 kcal | 14 g | 12 g | 0.7 g | 13% DV |
| 1 cup | ~151 g | 104 kcal | 27 g | 23 g | 1.4 g | 25% DV |
| 100 g | 100 g | 69 kcal | 18 g | 16 g | 0.9 g | 17% DV |
Red vs Green grapes (per cup):
| Type | Calories | Sugar | Key antioxidant |
|---|---|---|---|
| Red/purple | 104 kcal | 23 g | Resveratrol, anthocyanins |
| Green | 104 kcal | 23 g | Catechins, quercetin |
The calorie and sugar content is essentially the same between colors. The main difference is the antioxidant profile.
Frequently Asked Questions (FAQ)
How many calories are in a cup of grapes?
One cup of grapes (about 151 grams) contains approximately 104 calories. It provides 27 grams of carbohydrates, 23 grams of natural sugar, and 1.4 grams of fiber. Grapes also deliver 25% of your daily vitamin K and 6% of your daily potassium per cup.
Are grapes high in sugar?
Yes, grapes are among the higher-sugar fruits. They contain about 16 grams of sugar per 100 grams — more than apples (10g), oranges (9g), and strawberries (5g). Their small size makes it easy to consume large quantities quickly. For better portion control, pre-portion a half-cup serving rather than eating from the bag.
Are red or green grapes healthier?
Both are nutritionally similar in terms of calories, sugar, and vitamins. Red and purple grapes contain resveratrol and anthocyanins — antioxidants linked to heart health and longevity. Green grapes contain catechins and quercetin. If you are choosing for antioxidant content, red grapes have a slight edge, but both are healthy choices.
Are frozen grapes a healthy snack?
Frozen grapes are an excellent low-calorie snack. Freezing does not significantly alter their nutritional content, and the cold temperature slows down eating, naturally promoting portion control. They have a sorbet-like texture that satisfies sweet cravings. About 20 frozen grapes is roughly 70 calories.
Do grapes help with heart health?
Research consistently links grape consumption to improved cardiovascular health. The polyphenols in grapes — especially resveratrol in red grapes — help lower blood pressure, reduce LDL cholesterol oxidation, and improve blood vessel function. Studies show that consuming grapes or grape products daily can reduce systolic blood pressure by 4–6 mmHg.
How many calories are in a cup of grapes?
Are grapes high in sugar?
Are red or green grapes healthier?
Are frozen grapes a healthy snack?
Do grapes help with heart health?
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