How many calories are in one cup of grapes?

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

How much protein is in one cup of 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.

What vitamins and minerals are in grapes?

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

Does grapes contain antioxidants?

Grapes contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin.

What's similar to grapes in cooking?

Granny smith apple, orange, pears, nectarine and cantaloupe are similar to, or commonly paired with grapes in cooking and recipes.

Vegan Food with Nutrition Similar to Grapes

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Summary
Similar nuts
Similar plants
Similar fruits

Grapes source

Similar to Grapes

One cup of grapes contains about 104 calories.

Pine nut, pickles and cucumber are similar to grapes nutritionally. Other similar foods include bean sprouts, celery and cashews.

We compared the nutritional profile of grapes to hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Pine Nut, Cashews

plants and vegetables: Pickles, Cucumber, Carrots, Edamame, Asparagus, Pumpkin Puree, Green Bean, Bean Sprouts, Celery, Leeks, Iceberg Lettuce, Alfalfa Sprouts, Okra, Baby Carrots, Kimchi

fruits: Pomegranate Juice, Blueberry, Rhubarb

The details of the top vegan 20 foods most nutritionally similar to grapes are below.

nuts, grains and legumes

Pine Nut

Similarity: > 90%

More nutritionally dense than grapes, pine nut contains nutrients similar to grapes, but in smaller amounts overall. Also, pine nut contains more dietary fiber, protein and Vitamin E than grapes.

For 100 grams of grapes and pine nut:

Grapes (5/8 cup)		Pine Nut (3/4 cup)

69	calories (KCAL)	673
0.9	dietary fiber (G)	3.7
15	sugar (G)	3.6
0.72	protein (G)	14
0.05	saturated fat (G)	4.9
3.2	Vitamin C (MG)	0.8
3	Vitamin A (UG)	1
0.19	Vitamin E (MG)	9.3
10	calcium (MG)	16
0.36	iron (MG)	5.5
191	potassium (MG)	597
0.07	thiamin (MG)	0.36
0.07	riboflavin (MG)	0.23
0.19	niacin (MG)	4.4
0.05	pantothenic acid (MG)	0.31
0.09	Vitamin B6 (MG)	0.09
2	folate (UG)	34

0.922 | 0.922 | 8.15 Complete Comparison:
Pine Nut vs. Grapes

Cashews

Similarity: 89%

More nutritionally dense than grapes, cashews contain nutrients similar to grapes, but in smaller amounts overall. Also, cashews contains more dietary fiber, protein and calcium than grapes.

For 100 grams of grapes and cashews:

Grapes (5/8 cup)		Cashews (3.5 ounces)

69	calories (KCAL)	553
0.9	dietary fiber (G)	3.3
15	sugar (G)	5.9
0.72	protein (G)	18
0.05	saturated fat (G)	7.8
3.2	Vitamin C (MG)	0.5
3	Vitamin A (UG)	0
0.19	Vitamin E (MG)	0.9
10	calcium (MG)	37
0.36	iron (MG)	6.7
191	potassium (MG)	660
0.07	thiamin (MG)	0.42
0.07	riboflavin (MG)	0.06
0.19	niacin (MG)	1.1
0.05	pantothenic acid (MG)	0.86
0.09	Vitamin B6 (MG)	0.42
2	folate (UG)	25

0.89 | 0.89 | 7.58 Complete Comparison:
Cashews vs. Grapes

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to grapes. Pickles, cucumber, carrots, edamame and asparagus are all high in .

Pickles

Similarity: > 90%

Pickles contain nutrients similar to grapes, but in smaller amounts overall. Also, pickles contains more calcium than grapes.

For 100 grams of grapes and pickles:

Grapes (5/8 cup)		Pickles (2.75 spears)

69	calories (KCAL)	12
0.9	dietary fiber (G)	1
15	sugar (G)	1.1
0.72	protein (G)	0.5
0.05	saturated fat (G)	0.08
3.2	Vitamin C (MG)	2.3
3	Vitamin A (UG)	6
0.19	Vitamin E (MG)	0.03
10	calcium (MG)	57
0.36	iron (MG)	0.26
191	potassium (MG)	117
0.07	thiamin (MG)	0.05
0.07	riboflavin (MG)	0.06
0.19	niacin (MG)	0.11
0.05	pantothenic acid (MG)	0.2
0.09	Vitamin B6 (MG)	0.04
2	folate (UG)	8

0.921 | 0.921 | 0.72 Complete Comparison:
Pickles vs. Grapes

Cucumber

Similarity: > 90%

Cucumber contains nutrients similar to grapes, but in smaller amounts overall.

For 100 grams of grapes and cucumber:

Grapes (5/8 cup)		Cucumber (1 cup)

69	calories (KCAL)	15
0.9	dietary fiber (G)	0.5
15	sugar (G)	1.7
0.72	protein (G)	0.65
0.05	saturated fat (G)	0.04
3.2	Vitamin C (MG)	2.8
3	Vitamin A (UG)	5
0.19	Vitamin E (MG)	0.03
10	calcium (MG)	16
0.36	iron (MG)	0.28
191	potassium (MG)	147
0.07	thiamin (MG)	0.03
0.07	riboflavin (MG)	0.03
0.19	niacin (MG)	0.1
0.05	pantothenic acid (MG)	0.26
0.09	Vitamin B6 (MG)	0.04
2	folate (UG)	7

0.921 | 0.921 | 0.69 Complete Comparison:
Cucumber vs. Grapes

Carrots

Similarity: > 90%

More nutritionally dense than grapes, carrots contain nutrients similar to grapes, but in smaller amounts overall. Moreover, carrots contains more dietary fiber, Vitamin C, Vitamin A, calcium and potassium than grapes.

For 100 grams of grapes and carrots:

Grapes (5/8 cup)		Carrots (3/4 cup)

69	calories (KCAL)	41
0.9	dietary fiber (G)	2.8
15	sugar (G)	4.7
0.72	protein (G)	0.93
0.05	saturated fat (G)	0.03
3.2	Vitamin C (MG)	5.9
3	Vitamin A (UG)	835
0.19	Vitamin E (MG)	0.66
10	calcium (MG)	33
0.36	iron (MG)	0.3
191	potassium (MG)	320
0.07	thiamin (MG)	0.07
0.07	riboflavin (MG)	0.06
0.19	niacin (MG)	0.98
0.05	pantothenic acid (MG)	0.27
0.09	Vitamin B6 (MG)	0.14
2	folate (UG)	19

0.916 | 0.916 | 2.24 Complete Comparison:
Carrots vs. Grapes

Edamame

Similarity: > 90%

More nutritionally dense than grapes, edamame contains nutrients similar to grapes, but in smaller amounts overall. Moreover, edamame contains more dietary fiber, protein, Vitamin C and calcium than grapes.

For 100 grams of grapes and edamame:

Grapes (5/8 cup)		Edamame (5/8 cup)

69	calories (KCAL)	121
0.9	dietary fiber (G)	5.2
15	sugar (G)	2.2
0.72	protein (G)	12
0.05	saturated fat (G)	0.62
0	trans fat (G)	0.01
3.2	Vitamin C (MG)	6.1
3	Vitamin A (UG)	15
0.19	Vitamin E (MG)	0.68
10	calcium (MG)	63
0.36	iron (MG)	2.3
191	potassium (MG)	436
0.07	thiamin (MG)	0.2
0.07	riboflavin (MG)	0.16
0.19	niacin (MG)	0.92
0.05	pantothenic acid (MG)	0.4
0.09	Vitamin B6 (MG)	0.1
2	folate (UG)	311

0.916 | 0.916 | 3.97 Complete Comparison:
Edamame vs. Grapes

Asparagus

Similarity: > 90%

More nutritionally dense than grapes, asparagus contain nutrients similar to grapes, but in smaller amounts overall. Moreover, asparagus contains more dietary fiber, Vitamin A, calcium, iron and thiamin than grapes.

For 100 grams of grapes and asparagus:

Grapes (5/8 cup)		Asparagus (3/4 cup)

69	calories (KCAL)	20
0.9	dietary fiber (G)	2.1
15	sugar (G)	1.9
0.72	protein (G)	2.2
0.05	saturated fat (G)	0.04
3.2	Vitamin C (MG)	5.6
3	Vitamin A (UG)	38
0.19	Vitamin E (MG)	1.1
10	calcium (MG)	24
0.36	iron (MG)	2.1
191	potassium (MG)	202
0.07	thiamin (MG)	0.14
0.07	riboflavin (MG)	0.14
0.19	niacin (MG)	0.98
0.05	pantothenic acid (MG)	0.27
0.09	Vitamin B6 (MG)	0.09
2	folate (UG)	52

0.912 | 0.912 | 1.95 Complete Comparison:
Asparagus vs. Grapes

Pumpkin Puree

Similarity: > 90%

More nutritionally dense than grapes, pumpkin puree contains nutrients similar to grapes, but in smaller amounts overall. Moreover, pumpkin puree contains more dietary fiber, Vitamin A, calcium and iron than grapes.

For 100 grams of grapes and pumpkin puree:

Grapes (5/8 cup)		Pumpkin Puree (3/8 cup)

69	calories (KCAL)	34
0.9	dietary fiber (G)	2.9
15	sugar (G)	3.3
0.72	protein (G)	1.1
0.05	saturated fat (G)	0.15
3.2	Vitamin C (MG)	4.2
3	Vitamin A (UG)	778
0.19	Vitamin E (MG)	1.1
10	calcium (MG)	26
0.36	iron (MG)	1.4
191	potassium (MG)	206
0.07	thiamin (MG)	0.02
0.07	riboflavin (MG)	0.05
0.19	niacin (MG)	0.37
0.05	pantothenic acid (MG)	0.4
0.09	Vitamin B6 (MG)	0.06
2	folate (UG)	12

0.908 | 0.908 | 2.17 Complete Comparison:
Pumpkin Puree vs. Grapes

Green Bean

Similarity: > 90%

More nutritionally dense than grapes, green bean contains nutrients similar to grapes, but in smaller amounts overall. Moreover, green bean contains more dietary fiber, Vitamin C, Vitamin A, calcium and iron than grapes.

For 100 grams of grapes and green bean:

Grapes (5/8 cup)		Green Bean (1 cup)

69	calories (KCAL)	31
0.9	dietary fiber (G)	2.7
15	sugar (G)	3.3
0.72	protein (G)	1.8
0.05	saturated fat (G)	0.05
3.2	Vitamin C (MG)	12
3	Vitamin A (UG)	35
0.19	Vitamin E (MG)	0.41
10	calcium (MG)	37
0.36	iron (MG)	1
191	potassium (MG)	211
0.07	thiamin (MG)	0.08
0.07	riboflavin (MG)	0.1
0.19	niacin (MG)	0.73
0.05	pantothenic acid (MG)	0.23
0.09	Vitamin B6 (MG)	0.14
2	folate (UG)	33

0.908 | 0.908 | 1.85 Complete Comparison:
Green Bean vs. Grapes

Bean Sprouts

Similarity: > 90%

More nutritionally dense than grapes, bean sprouts contain nutrients similar to grapes, but in smaller amounts overall. Moreover, bean sprouts contains more dietary fiber, protein, Vitamin C, iron and folate than grapes.

For 100 grams of grapes and bean sprouts:

Grapes (5/8 cup)		Bean Sprouts (1 cup)

69	calories (KCAL)	30
0.9	dietary fiber (G)	1.8
15	sugar (G)	4.1
0.72	protein (G)	3
0.05	saturated fat (G)	0.05
3.2	Vitamin C (MG)	13
3	Vitamin A (UG)	1
0.19	Vitamin E (MG)	0.1
10	calcium (MG)	13
0.36	iron (MG)	0.91
191	potassium (MG)	149
0.07	thiamin (MG)	0.08
0.07	riboflavin (MG)	0.12
0.19	niacin (MG)	0.75
0.05	pantothenic acid (MG)	0.38
0.09	Vitamin B6 (MG)	0.09
2	folate (UG)	61

0.9 | 0.9 | 1.7 Complete Comparison:
Bean Sprouts vs. Grapes

Celery

Similarity: > 90%

Celery contains nutrients similar to grapes, but in smaller amounts overall. Moreover, celery contains more dietary fiber, calcium, potassium and folate than grapes.

For 100 grams of grapes and celery:

Grapes (5/8 cup)		Celery (1 cup)

69	calories (KCAL)	14
0.9	dietary fiber (G)	1.6
15	sugar (G)	1.3
0.72	protein (G)	0.69
0.05	saturated fat (G)	0.04
3.2	Vitamin C (MG)	3.1
3	Vitamin A (UG)	22
0.19	Vitamin E (MG)	0.27
10	calcium (MG)	40
0.36	iron (MG)	0.2
191	potassium (MG)	260
0.07	thiamin (MG)	0.02
0.07	riboflavin (MG)	0.06
0.19	niacin (MG)	0.32
0.05	pantothenic acid (MG)	0.25
0.09	Vitamin B6 (MG)	0.07
2	folate (UG)	36

0.897 | 0.897 | 1.12 Complete Comparison:
Celery vs. Grapes

Leeks

Similarity: 89%

More nutritionally dense than grapes, leeks contain nutrients similar to grapes, but in smaller amounts overall. Moreover, leeks contains more dietary fiber, Vitamin C, Vitamin A, calcium and iron than grapes.

For 100 grams of grapes and leeks:

Grapes (5/8 cup)		Leeks (about 1 cup)

69	calories (KCAL)	61
0.9	dietary fiber (G)	1.8
15	sugar (G)	3.9
0.72	protein (G)	1.5
0.05	saturated fat (G)	0.04
3.2	Vitamin C (MG)	12
3	Vitamin A (UG)	83
0.19	Vitamin E (MG)	0.92
10	calcium (MG)	59
0.36	iron (MG)	2.1
191	potassium (MG)	180
0.07	thiamin (MG)	0.06
0.07	riboflavin (MG)	0.03
0.19	niacin (MG)	0.4
0.05	pantothenic acid (MG)	0.14
0.09	Vitamin B6 (MG)	0.23
2	folate (UG)	64

0.888 | 0.888 | 2.23 Complete Comparison:
Leeks vs. Grapes

Iceberg Lettuce

Similarity: 88%

Iceberg lettuce contains nutrients similar to grapes, but in smaller amounts overall. Also, iceberg lettuce contains more Vitamin A and calcium than grapes.

For 100 grams of grapes and iceberg lettuce:

Grapes (5/8 cup)		Iceberg Lettuce (1.5 cup)

69	calories (KCAL)	14
0.9	dietary fiber (G)	1.2
15	sugar (G)	2
0.72	protein (G)	0.9
0.05	saturated fat (G)	0.02
3.2	Vitamin C (MG)	2.8
3	Vitamin A (UG)	25
0.19	Vitamin E (MG)	0.18
10	calcium (MG)	18
0.36	iron (MG)	0.41
191	potassium (MG)	141
0.07	thiamin (MG)	0.04
0.07	riboflavin (MG)	0.03
0.19	niacin (MG)	0.12
0.05	pantothenic acid (MG)	0.09
0.09	Vitamin B6 (MG)	0.04
2	folate (UG)	29

0.88 | 0.88 | 0.88 Complete Comparison:
Iceberg Lettuce vs. Grapes

Alfalfa Sprouts

Similarity: 87%

Alfalfa sprouts contain nutrients similar to grapes, but in smaller amounts overall. Moreover, alfalfa sprouts contains more dietary fiber, protein, Vitamin C, calcium and iron than grapes.

For 100 grams of grapes and alfalfa sprouts:

Grapes (5/8 cup)		Alfalfa Sprouts (3 cups)

69	calories (KCAL)	23
0.9	dietary fiber (G)	1.9
15	sugar (G)	0.2
0.72	protein (G)	4
0.05	saturated fat (G)	0.07
3.2	Vitamin C (MG)	8.2
3	Vitamin A (UG)	8
0.19	Vitamin E (MG)	0.02
10	calcium (MG)	32
0.36	iron (MG)	0.96
191	potassium (MG)	79
0.07	thiamin (MG)	0.08
0.07	riboflavin (MG)	0.13
0.19	niacin (MG)	0.48
0.05	pantothenic acid (MG)	0.56
0.09	Vitamin B6 (MG)	0.03
2	folate (UG)	36

0.873 | 0.873 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Grapes

Okra

Similarity: 87%

More nutritionally dense than grapes, okra contains nutrients similar to grapes, but in smaller amounts overall. Moreover, okra contains more dietary fiber, Vitamin C, Vitamin A, calcium and potassium than grapes.

For 100 grams of grapes and okra:

Grapes (5/8 cup)		Okra (1 cup)

69	calories (KCAL)	33
0.9	dietary fiber (G)	3.2
15	sugar (G)	1.5
0.72	protein (G)	1.9
0.05	saturated fat (G)	0.03
3.2	Vitamin C (MG)	23
3	Vitamin A (UG)	36
0.19	Vitamin E (MG)	0.27
10	calcium (MG)	82
0.36	iron (MG)	0.62
191	potassium (MG)	299
0.07	thiamin (MG)	0.2
0.07	riboflavin (MG)	0.06
0.19	niacin (MG)	1
0.05	pantothenic acid (MG)	0.25
0.09	Vitamin B6 (MG)	0.22
2	folate (UG)	60

0.869 | 0.869 | 2.65 Complete Comparison:
Okra vs. Grapes

Baby Carrots

Similarity: 86%

More nutritionally dense than grapes, baby carrots contain nutrients similar to grapes, but in smaller amounts overall. Moreover, baby carrots contains more dietary fiber, Vitamin A, calcium, iron and potassium than grapes.

For 100 grams of grapes and baby carrots:

Grapes (5/8 cup)		Baby Carrots (7 large)

69	calories (KCAL)	35
0.9	dietary fiber (G)	2.9
15	sugar (G)	4.8
0.72	protein (G)	0.64
0.05	saturated fat (G)	0.02
3.2	Vitamin C (MG)	2.6
3	Vitamin A (UG)	690
0.19	Vitamin E (MG)	0
10	calcium (MG)	32
0.36	iron (MG)	0.89
191	potassium (MG)	237
0.07	thiamin (MG)	0.03
0.07	riboflavin (MG)	0.04
0.19	niacin (MG)	0.56
0.05	pantothenic acid (MG)	0.4
0.09	Vitamin B6 (MG)	0.11
2	folate (UG)	27

0.861 | 0.861 | 2.01 Complete Comparison:
Baby Carrots vs. Grapes

Kimchi

Similarity: 86%

Kimchi contains nutrients similar to grapes, but in smaller amounts overall. Moreover, kimchi contains more dietary fiber, calcium, iron, riboflavin and niacin than grapes.

For 100 grams of grapes and kimchi:

Grapes (5/8 cup)		Kimchi (5/8 cup)

69	calories (KCAL)	15
0.9	dietary fiber (G)	1.6
15	sugar (G)	1.1
0.72	protein (G)	1.1
0.05	saturated fat (G)	0.07
3.2	Vitamin C (MG)	0
3	Vitamin A (UG)	5
0.19	Vitamin E (MG)	0.11
10	calcium (MG)	33
0.36	iron (MG)	2.5
191	potassium (MG)	151
0.07	thiamin (MG)	0.01
0.07	riboflavin (MG)	0.21
0.19	niacin (MG)	1.1
0.05	pantothenic acid (MG)	0
0.09	Vitamin B6 (MG)	0.21
2	folate (UG)	52

0.86 | 0.86 | 1.54 Complete Comparison:
Kimchi vs. Grapes

fruits

Pomegranate Juice

Similarity: > 90%

Pomegranate juice contains nutrients similar to grapes, but in smaller amounts overall.

For 100 grams of grapes and pomegranate juice:

Grapes (5/8 cup)		Pomegranate Juice (3/8 cup)

69	calories (KCAL)	54
0.9	dietary fiber (G)	0.1
15	sugar (G)	13
0.72	protein (G)	0.15
0.05	saturated fat (G)	0.08
3.2	Vitamin C (MG)	0.1
3	Vitamin A (UG)	0
0.19	Vitamin E (MG)	0.38
10	calcium (MG)	11
0.36	iron (MG)	0.1
191	potassium (MG)	214
0.07	thiamin (MG)	0.02
0.07	riboflavin (MG)	0.02
0.19	niacin (MG)	0.23
0.05	pantothenic acid (MG)	0.29
0.09	Vitamin B6 (MG)	0.04
2	folate (UG)	24

0.912 | 0.912 | 0.64 Complete Comparison:
Pomegranate Juice vs. Grapes

Blueberry

Similarity: 88%

Blueberry contains nutrients similar to grapes, but in smaller amounts overall. Also, blueberry contains more dietary fiber, Vitamin C and Vitamin A than grapes.

For 100 grams of grapes and blueberry:

Grapes (5/8 cup)		Blueberry (5/8 cup)

69	calories (KCAL)	57
0.9	dietary fiber (G)	2.4
15	sugar (G)	10
0.72	protein (G)	0.74
0.05	saturated fat (G)	0.03
3.2	Vitamin C (MG)	9.7
3	Vitamin A (UG)	3
0.19	Vitamin E (MG)	0.57
10	calcium (MG)	6
0.36	iron (MG)	0.28
191	potassium (MG)	77
0.07	thiamin (MG)	0.04
0.07	riboflavin (MG)	0.04
0.19	niacin (MG)	0.42
0.05	pantothenic acid (MG)	0.12
0.09	Vitamin B6 (MG)	0.05
2	folate (UG)	6

0.878 | 0.878 | 1.07 Complete Comparison:
Blueberry vs. Grapes

Rhubarb

Similarity: 87%

Rhubarb contains nutrients similar to grapes, but in smaller amounts overall. Moreover, rhubarb contains more dietary fiber, Vitamin C, calcium and potassium than grapes.

For 100 grams of grapes and rhubarb:

Grapes (5/8 cup)		Rhubarb (7/8 cup)

69	calories (KCAL)	21
0.9	dietary fiber (G)	1.8
15	sugar (G)	1.1
0.72	protein (G)	0.9
0.05	saturated fat (G)	0.05
3.2	Vitamin C (MG)	8
3	Vitamin A (UG)	5
0.19	Vitamin E (MG)	0.27
10	calcium (MG)	86
0.36	iron (MG)	0.22
191	potassium (MG)	288
0.07	thiamin (MG)	0.02
0.07	riboflavin (MG)	0.03
0.19	niacin (MG)	0.3
0.05	pantothenic acid (MG)	0.09
0.09	Vitamin B6 (MG)	0.02
2	folate (UG)	7

0.872 | 0.872 | 1.12 Complete Comparison:
Rhubarb vs. Grapes

Other Nutritional Substitutes

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