Calories in Grapes

Grapes are a delicious fruit that is amazingly versatile: they can be turned into grape jam, grape juice, jelly or wine. They can be dried out to become raisins, or they can be eaten raw. Grapes come in many varieties, but are best known as being red grapes, green grapes, purple grapes, or seedless grapes. But do you how many calories in grapes? The table below will show you how many calories in grapes based on different serving sizes.

Grape Serving





Serving Weight

100g Grapes





(3.5 oz)

1 Cup Grapes






10 Grapes






Red and Green Grapes Calories

Calories in Green Grapes

As you can see from the table, the calories in red and green grapes is actually the same. There may be very slight differences in calories between species of red grapes or green grapes, but the difference is almost negligible. Much more relevant for those of us on calorie counting diets is the serving size that we select: having a handful of grapes (say 10 or so) will only work out to about 34 calories. Small snacks of fruit are an excellent way of tiding yourself over between meals, and are much more healthy than snacking on a chocolate bar or a doughnut.

Glycemic Index of Grapes: LOW GI

Like most fruit, grapes are low GI, with a glycemic index rating of just 43. From a nutritional point of view, what this means is that the calories in grapes are released into your system gradually, which not only helps you stay full for longer, but also stops your blood sugar levels from spiking and then plummeting, as they do when you consume highly processed snacks and drinks such as soda or candy. This gradual release of calories provides your body with longer lasting, slower burning energy, which is why Low GI foods are generally considered healthier than High GI foods.

Grapes, Calories, and Nutrition

If you are on a calorie restricted diet, it’s good to know how many calories are in grapes, but knowing the calories in the food you eat is not much help unless you know how many calories you should be eating. This nutritional calculator can help you find a rough figure for the daily calories you should be consuming. Just input your individual information such as age, gender and height, along with your level of activity on a daily basis, and the calorie calculator will show you the approximate number of calories you should be consuming based on your weight goal. Remember that these figures are only approximate however, and your personal nutritional requirements may be different.

Vitamins in Grapes

Along with the calories in grapes, there are a whole range of other vitamins, minerals, and nutrients. The skins of the grapes contain flavonoids, phenolic acids and resveratrol, all of which provide protection from some diseases, particularly heart disease. Here are the vitamins in 1 cup of grapes:

  • Vitamin A – 100 IU
  • Vitamin B1 (thiamine) – 0.104 mg
  • Vitamin B2 (riboflavin) – 0.106 mg
  • Pantothenic Acid – 0.076 mg
  • Vitamin B6 – 0.13 mg
  • Vitamin C – 16.3 mg
  • Niacin – 0.284 mg
  • Folate – 3 mcg
  • Vitamin E – 0.29 mg
  • Vitamin K – 22 mcg

How Many Minerals in Grapes

Grapes are also rich in many minerals. The list below shows the minerals that you can find in one cup of grapes:

  • Potassium – 288 mg
  • Phosphorus – 30 mg
  • Sodium – 3 mg
  • Iron – 0.54 mg
  • Manganese – 0.107 mg
  • Magnesium – 11 mg
  • Calcium – 15 mg
  • Selenium 0.2 mcg
  • Copper – 0.192 mg
  • Zinc – 0.11 mg

Grapes are a versatile, healthy, and delicious fruit. They are great by themselves, baked into a dessert, or even nibbled on with cheese and wine. They make an excellent between meals snack, and are particularly good at satisfying a child’s sweet tooth without filling them up with empty calories.

Grapes Calories