Grapes Nutrition Facts: Calories, Vitamins & Minerals
Grapes nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 100 g |
|---|---|---|
| Calories | 69 kcal | 69 kcal |
| Energy (kilojoules) | 289 kJ | 289 kJ |
| Protein | 0.7 g | 0.7 g |
| Fat | 0.2 g | 0.2 g |
| incl. saturated | 0.1 g | 0.1 g |
| Total carbohydrates | 17 g | 17 g |
| incl. sugars | 16 g | 16 g |
| incl. fiber | 0.9 g | 0.9 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
69 kcal (289 kJ) per 100 g · P/F/C 0.7/0.2/17 g
Serving (handful, 100 g) — 69 kcal (289 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Are grapes healthy?
Yes. On their nutrient profile, grapes are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Counts toward your fruit and vegetables: a 100 g serving is 25% of the 400 g a day the WHO advises.
A typical serving (handful, 100 g) has 69 kcal, 0.7 g protein, 0.2 g fat and 17 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Grapes are juicy and sweet: lots of water and natural sugars, a little fiber, and polyphenols in the skins of dark varieties.
protein 4%fat 3%carbs 93%
Vitamins and minerals in grapes
Per 100 g, the standouts are copper — 0.13 mg, 14% of the Daily Value; vitamin K — 15 mcg, 12% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 100 g | % DV |
|---|---|---|---|
| Vitamin C | 3.2 mg | 3.2 mg | 4% |
| Vitamin K | 15 mcg | 15 mcg | 12% |
| Thiamin (B1) | 0.07 mg | 0.07 mg | 6% |
| Riboflavin (B2) | 0.07 mg | 0.07 mg | 5% |
| Vitamin B6 | 0.09 mg | 0.09 mg | 5% |
| Potassium | 191 mg | 191 mg | 4% |
| Iron | 0.36 mg | 0.36 mg | 2% |
| Copper | 0.13 mg | 0.13 mg | 14% |
| Manganese | 0.07 mg | 0.07 mg | 3% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Grapes, red or green (European type, such as Thompson seedless), raw” (FDC ID 174683, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Grapes calories by weight, 50–300 g
150 g of grapes has 104 calories and 200 g has 138. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 35 | 0.4 / 0.1 / 8.5 | 0.5 |
| 100 g — typical serving | 69 | 0.7 / 0.2 / 17 | 0.9 |
| 150 g | 104 | 1 / 0.3 / 25 | 1.4 |
| 200 g | 138 | 1.4 / 0.4 / 34 | 1.8 |
| 250 g | 173 | 1.8 / 0.5 / 42 | 2.3 |
| 300 g | 207 | 2.1 / 0.6 / 51 | 2.7 |
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Grapes: more nutrition highlights
Their calories come almost entirely from sugar: 16 g per serving, with no protein or fiber to keep you full.
How much movement is one serving?
A 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.
Grapes: swaps and alternatives
No need to swap: grapes already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 16 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 100 g, a typical serving of grapes.
Grapes vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pear | 57 | 0.4 / 0.1 / 15 |
| Mango | 60 | 0.8 / 0.4 / 16 |
| Kiwi | 61 | 1.1 / 0.5 / 15 |
| Fruit Salad | 62 | 0.8 / 0.3 / 16 |
| Cherries | 63 | 1.1 / 0.2 / 16 |
| Grapes | 69 | 0.7 / 0.2 / 17 |
| Passion Fruit | 80 | 2.2 / 0.7 / 24 |
FAQ
How many calories are in 100 g of grapes?
100 g of grapes has 69 calories, with 0.7 g protein, 0.2 g fat and 17 g carbohydrates (0.9 g fiber).
How many calories are in a serving of grapes?
A serving (handful, 100 g) has 69 calories: 0.7 g protein, 0.2 g fat and 17 g carbs.
What are the macros of grapes?
Per 100 g: 0.7 g protein, 17 g carbs and 0.2 g fat. By calories that's about 4% protein, 93% carbs and 3% fat.
How long do you have to walk to burn a serving of grapes?
About 23 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person — that's the 69 calories in a serving (handful, 100 g).
What vitamins and minerals are in grapes?
Per 100 g, grapes are richest in copper (0.13 mg, 14% DV), vitamin K (15 mcg, 12% DV) — from USDA FoodData Central record 174683.
How much fiber is in grapes?
100 g of grapes has 0.9 g of fiber — 4% of the 25 g a day the WHO recommends.
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