Nutrition for Grapes

Calories, Protein, Vitamins and More


image of grapes source

Grapes Nutrition Summary

One cup of grapes (151 grams or 0.3 lb) contains 104 calories and 1.1 grams of protein. Grapes consists of 81% water, 18% carbohydrates, and less than 1% of protein or fat.

Grapes are an excellent source of a few nutrients, including potassium. It also contains significant amounts of dietary fiber, Vitamin K and copper.

In one cup of grapes:

  • Calories: 104
  • Protein: 1.1 g
  • Sugar: 23.4 g
  • Dietary fiber: 1.4 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Sodium: 3 mg
There is no significant amounts of cholesterol in grapes.

See the Grapes Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Grapes, red or green , raw.

Calories in Grapes

Grapes have 104 calories per cup or 69 calories for every 100 grams. Most of its calories are from carbohydrates.

95 percent of calories in grapes are from carbohydrates, 4% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 95% of the calories in grapes are from carbohydrates. The carbs in grapes are mostly in the form of dietary fiber and sugar (6% and 94%). 1 cup of grapes has 5% of daily values or 1.4 grams of dietary fiber.

  • Dietary fiber: 1.4 g
  • Sugar: 23.4 g
There is no significant amounts of starch in grapes.

Calories from Fat

A small portion, or 2% the calories in grapes are from fat. Grapes are very low in total fat, with 0.2 grams per cup. It also is cholestrol free. Most of the fat in grapes are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in grapes.

Calories Similar to Grapes

Some other fruits or fruit juices with similar calories to grapes by weight:

Protein in Grapes

One cup of grapes has 1.1 grams of protein or about 2% of daily recommended intake. Grapes are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.09 g
  • Threonine: 0.03 g
  • Leucine: 0.03 g
  • Lysine: 0.04 g
  • Phenylalanine: 0.03 g
  • Valine: 0.03 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan, isoleucine or methionine in grapes.

Protein Similar to Grapes

Some other fruits or fruit juices with similar amounts of protein to grapes by weight:

Vitamins and Minerals in Grapes

An good source of nutrients, grapes contain abundant amounts of potassium. In fact, a single cup of grapes contains 13% of recommended daily values or 288.4 mg of potassium.

Vitamins in grapes (1 cup):
  • Vitamin a: 4.5 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 4.8 mg
  • Vitamin e: 0.3 mg
  • Folate: 3 ug
  • Vitamin k: 22 ug
Minerals in grapes (1 cup):
  • Calcium: 15.1 mg
  • Potassium: 288.4 mg
  • Iron: 0.5 mg
  • Magnesium: 10.6 mg
  • Zinc: 0.1 mg
  • Selenium: 0.2 ug
  • Phosphorus: 30.2 mg
  • Copper: 0.2 mg
  • Manganese: 0.1 mg
  • Choline: 8.5 mg
There is no significant amounts of pantothenic acid or vitamin b12 in grapes.

Similar to Grapes for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to grapes:

Flavonoids and Carotenoids in Grapes [3]

Grapes contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of grapes:

  • beta-carotene: 59 ug
  • lutein + zeaxanthin: 109 ug

Grapes Nutrition Chart

Grapes:

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sugar G
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iron
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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choline
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Water G
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Grapes in Cooking

Grapes are in the top 25% most popular ingredients for recipes. Grapes can be consumed raw and is often halved or sliced before cooking or serving. Most recipes call for one or two cups of grapes.

Friends and Relatives of Grapes

Other similar relatives:


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