Calories in grapes.
69 kcal per 100 g.
Grapes are the sweetest common berry-sized fruit at about 16 g of sugar per 100 g, which puts them near 70 kcal per 100 g — about double strawberries. A cup of grapes is roughly 100 kcal.
Grapes, red or green (European type, such as Thompson seedless), raw · SR Legacy (2018-04) · USDA FDC 174683
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 69 kcal | 69 kcal |
| Protein | 0.72 g | 0.72 g |
| Carbohydrates | 18.1 g | 18.1 g |
| Fat | 0.16 g | 0.16 g |
| Fibre | 0.9 g | 0.9 g |
| Sugars | 15.5 g | 15.5 g |
| Saturated fat | 0.05 g | 0.05 g |
| Sodium | 2 mg | 2 mg |
| Salt (calculated from sodium) | 0.005 g | 0.005 g |
| Vitamin A (RAE) | 3 ug | 3 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg | 0.19 mg |
| Vitamin K (phylloquinone) | 14.6 ug | 14.6 ug |
| Vitamin C | 3.2 mg | 3.2 mg |
| Thiamin | 0.07 mg | 0.07 mg |
| Riboflavin | 0.07 mg | 0.07 mg |
| Niacin | 0.19 mg | 0.19 mg |
| Vitamin B6 | 0.09 mg | 0.09 mg |
| Folate, total | 2 ug | 2 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 191 mg | 191 mg |
| Calcium | 10 mg | 10 mg |
| Phosphorus | 20 mg | 20 mg |
| Magnesium | 7 mg | 7 mg |
| Iron | 0.36 mg | 0.36 mg |
| Zinc | 0.07 mg | 0.07 mg |
| Selenium | 0.1 ug | 0.1 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.13 mg | 0.13 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Grapes are 69 kcal per 100 g, the densest fruit in this family, and eaten raw. Drying is what transforms them: a raisin is a grape with the water gone, which multiplies the figure roughly fourfold per gram. That is the single most useful thing to know about grapes — nothing was added to make raisins dense, something was taken away.
Logging this food
Ten grapes are 49 g and 34 kcal; a cup is 151 g and 104. Grapes are eaten absent-mindedly from a bowl more than almost any other fruit, which makes the ten-grape unit the practical one: three casual handfuls over an evening is around 100 kcal, and nobody counts them. Weigh the bunch before and after if you want the truth.
Swaps and alternatives
Strawberries at 32 kcal per 100 g are less than half. Watermelon is 30. If grapes are the evening habit, freezing them makes them slower to eat, which does more than any substitution. Raisins are the swap to avoid making by accident: the same handful weighs the same and carries several times the calories.