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Grapes Nutrition Facts: Are Grapes Good for You?
Based on USDA data, raw red or green grapes can be part of a varied diet. They are a good source of Vitamin K, providing 12% of the Daily Value (DV) per 100 grams, and copper, with 14% of the DV. Grapes are naturally low in fat, saturated fat, and sodium. They contain 15.5 grams of sugar per 100 grams, so portion size is a consideration within an overall eating pattern.
Per 100 g · Grapes, red or green (European type, such as Thompson seedless), raw
What stands out in grapes
- Good source of two nutrients. A 100-gram serving of raw grapes is a good source of copper (14% of the Daily Value) and Vitamin K (12% of the Daily Value).
- Carbohydrate and sugar content. Grapes provide 18.1 grams of carbohydrates per 100 grams. Most of these carbohydrates are sugars, with 15.5 grams of total sugars.
- Low in fat and sodium. This fruit is very low in fat, with less than 1 gram per 100-gram serving. It is also very low in sodium, containing just 2 mg.
- Calories per portion. A portion of 10 grapes has about 34 calories. A one-cup serving, which is 151 grams, contains 104 calories.
What to keep in mind
- Grapes contain 15.5 grams of naturally occurring sugar per 100 grams.
- They are low in dietary fiber, with about 1 gram per 100-gram serving, which is 3% of the Daily Value.
Grapes nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 69 kcal | – |
| Protein | 0.72 g | 1% |
| Total fat | 0.16 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.05 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 18.1 g | 7% |
| Dietary fiber | 0.9 g | 3% |
| Total sugars | 15.5 g | – |
| Water | 80.5 g | – |
| Sodium | 2 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 191 mg | 4% |
| Calcium | 10 mg | 1% |
| Iron | 0.36 mg | 2% |
| Magnesium | 7 mg | 2% |
| Phosphorus | 20 mg | 2% |
| Zinc | 0.07 mg | 1% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.07 mg | 3% |
| Selenium | 0.1 mcg | 0% |
| Vitamin A (RAE) | 3 mcg | 0% |
| Vitamin C | 3.2 mg | 4% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.19 mg | 1% |
| Vitamin K | 14.6 mcg | 12% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 0.19 mg | 1% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate (DFE) | 2 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 5.6 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Grapes by portion
The nutrition facts for grapes change with the amount you eat. The FDA’s reference serving size (126 g) has 87 calories and 19.5 grams of sugar. A larger portion of one cup (151 g) provides 104 calories, 27.3 grams of carbohydrates, and 23.4 grams of sugar. A smaller amount, like 10 grapes (49 g), contains 34 calories and about 8 grams of carbs.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 151 g | 104 | 1.1 g | 27.3 g | 1.4 g | 0.2 g |
| 10 grapes | 49 g | 34 | 0.4 g | 8.9 g | 0.4 g | 0.1 g |
| 1 serving (FDA label reference amount) | 126 g | 87 | 0.9 g | 22.8 g | 1.1 g | 0.2 g |
How grapes compares with other fruits
Compared to 30 other fruits on this site, raw grapes rank 5th highest for total sugars and 8th for total carbohydrates. They rank lower for other nutrients, placing 27th for dietary fiber and 27th for Vitamin C. Per 100 grams, grapes have a similar calorie and carbohydrate profile to figs (74 kcal, 19.2 g carbs) and persimmons (70 kcal, 18.6 g carbs). They have slightly more carbohydrates and sugar than cherries (16 g carbs) and kiwi (14.7 g carbs), but provide less dietary fiber than those fruits.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Grapes | 69 | 0.72 g | 18.1 g | 0.9 g | 0.16 g |
| Persimmon | 70 | 0.58 g | 18.6 g | 3.6 g | 0.19 g |
| Figs | 74 | 0.75 g | 19.2 g | 2.9 g | 0.3 g |
| Cherries | 63 | 1.1 g | 16 g | 2.1 g | 0.2 g |
| Kiwi | 61 | 1.1 g | 14.7 g | 3 g | 0.52 g |
Quick answers
How many calories are in a cup of grapes?
One cup of raw red or green grapes (151 grams) contains 104 calories, according to USDA data.
How much sugar is in 10 grapes?
A portion of 10 grapes (49 grams) has 7.6 grams of total sugars.
Are grapes high in carbohydrates?
A 100-gram serving of grapes has 18.1 grams of carbohydrates, which is 7% of the Daily Value. A one-cup portion contains 27.3 grams of carbohydrates.
When to talk to a doctor or dietitian
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how grapes fits your situation.
Last updated October 21, 2026