Grapes: Calories, Nutrition & Healthier Swaps
69 kcal per 100 g · Nutri-Score A
sugar: medium saturated fat: low salt: low fiber: low
Grapes are juicy and sweet: lots of water and natural sugars, a little fiber, and polyphenols in the skins of dark varieties.
Grapes nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 100 g |
|---|---|---|
| Calories | 69 kcal | 69 kcal |
| Protein | 0.7 g | 0.7 g |
| Fat | 0.2 g | 0.2 g |
| incl. saturated | 0.1 g | 0.1 g |
| Carbohydrates | 16 g | 16 g |
| incl. sugars | 16 g | 16 g |
| Fiber | 0.9 g | 0.9 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Grapes: nutrition highlights
Its calories come almost entirely from sugar: 16 g per serving, with no protein or fiber to keep you full.
On the open Nutri-Score algorithm, grapes gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
One serving (handful, 100 g) is 69 kcal — roughly 23 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Grapes
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Guava — 110 g, 66 kcal: −6.2 g sugar, +5 g fibre.
- Feijoa — 140 g, 69 kcal: +8.1 g fibre.
- Blackberries — 190 g, 68 kcal: −6.7 g sugar, +9.2 g fibre.
- Blackcurrants — 160 g, 70 kcal: +6.8 g fibre.
More in fruit & berries
AppleBananaOrangePearKiwiWatermelonPineappleMangoPomegranateStrawberries