How many calories are in 10 red seedless grapes?

December 8, 2025 •

3 min read

According to USDA data, a 49-gram serving, which is approximately 10 grapes, contains 34 calories. This makes understanding how many calories are in 10 red seedless grapes a simple calculation for anyone tracking their intake or simply curious about their favorite snack.

Quick Summary

Ten red seedless grapes contain approximately 34 calories, along with essential vitamins and antioxidants. This makes them a nutritious, low-calorie snack choice that supports healthy eating and weight management.

Key Points

Calorie Content: 10 red seedless grapes contain approximately 34 calories.
Nutrient Breakdown: They are primarily composed of carbohydrates (natural sugars) but contain negligible fat and some fiber.
Rich in Antioxidants: Red grapes are a good source of antioxidants like resveratrol, found predominantly in the skin.
Supports Heart Health: The antioxidants present in red grapes can help promote cardiovascular health and reduce inflammation.
Hydration and Digestion: The high water content and fiber contribute to hydration and healthy digestion.
Weight Management Friendly: Due to their low-calorie density and natural sweetness, grapes are a great substitute for high-sugar snacks.
Better Than Juice: Eating the whole fruit provides more fiber and nutrients than consuming grape juice.

The Calorie Count: A Closer Look

While the exact calorie count can vary slightly based on the size of the grapes, most sources cite a very consistent figure. Ten red seedless grapes contain approximately 34 calories. This low-calorie density is one of the reasons grapes are recommended as a great snack for those managing their weight.

Nutritional Breakdown Beyond Calories

Calories are just one piece of the nutritional puzzle. Ten red seedless grapes also provide a small but beneficial dose of other nutrients. Here is a more detailed look at what a standard 10-grape serving typically contains:

Carbohydrates: Approximately 9 grams, with about 8 grams coming from natural sugars.
Fiber: Around 0.4 grams.
Protein: About 0.4 grams.
Fat: A negligible amount, typically 0.1 grams.
Vitamins and Minerals: Small amounts of potassium, vitamin C, and vitamin K.

Health Benefits of Red Grapes

Beyond their basic nutritional facts, red grapes offer several health benefits, particularly due to their high antioxidant content. These compounds can help protect the body against various diseases.

Here is a list of some of the key health benefits associated with eating red grapes:

Antioxidant Power: Red grapes, especially in their skin, are rich in powerful antioxidants like resveratrol, which has been studied for its potential benefits to heart health and its anti-inflammatory properties.
Heart Health Support: The antioxidants, called flavonoids or polyphenols, can help relax blood vessels, reduce inflammation, and may reduce the risk of heart disease.
Hydration: Grapes have a high water content, which contributes to overall hydration.
Digestive Health: The fiber and water content in grapes can aid in regular bowel movements and reduce the risk of constipation.

Red vs. Green Grapes: A Nutritional Comparison

While both red and green grapes are healthy choices, there are some subtle nutritional differences. Here's a comparison based on approximate data for a small serving of 10 seedless grapes:


Feature	Red Seedless Grapes	Green Seedless Grapes	Notes
Calories	~34 kcal	~33 kcal	Red grapes contain slightly more calories per grape due to higher sugar content.
Antioxidants	Higher resveratrol content due to darker skin color	Lower in resveratrol	Red grapes are often favored for their antioxidant properties.
Sugar	~8 grams	Slightly less than red grapes	Both varieties' sugars are natural and balanced by water and fiber.
Flavor Profile	Sweeter and richer	Tart and crisp	Flavor preference is a personal choice.

Incorporating Grapes Into a Healthy Diet

Grapes are incredibly versatile and can be enjoyed in many ways. You can eat them fresh as a snack, add them to salads for a burst of sweetness, or even freeze them for a refreshing, sorbet-like treat. Their moderate glycemic load means they won't cause a rapid spike in blood sugar when consumed in sensible portions. For weight management, swapping a handful of grapes for a high-sugar, processed dessert is an excellent strategy. The water and fiber content will help you feel more satisfied.

Conclusion

In summary, for those wondering how many calories are in 10 red seedless grapes, the answer is a modest 34 calories, according to the USDA. This low-calorie count, combined with a host of beneficial nutrients and antioxidants, makes them a highly nutritious and healthy snack option. Whether you're counting calories or simply seeking a tasty and healthy treat, red seedless grapes are an excellent choice for a balanced diet.

A Quick Note on Serving Sizes

While 10 grapes make for a great small snack, it's important to be mindful of serving sizes, especially if tracking your intake closely. A standard cup of grapes contains roughly 104 calories and around 22 seedless grapes. Enjoying grapes in moderation ensures you get all their health benefits without overdoing the natural sugars. For maximum benefits, including nutrients like resveratrol, stick with eating the whole fruit rather than just drinking the juice.

An authoritative source for more in-depth nutritional information is the USDA FoodData Central database. The full database can be accessed here.

Frequently Asked Questions

Based on a standard 10-grape serving of 34 calories, a single red seedless grape contains approximately 3.4 calories.

Yes, grapes can be a good snack for weight loss. Their low-calorie density and high water and fiber content help you feel full and satisfied, which can prevent overeating.

While both are nutritious, red grapes generally have a slight edge in antioxidant content, particularly resveratrol, which is found in higher concentration in their red skin.

The sugar in grapes is naturally occurring fructose. When consumed in moderation as part of the whole fruit, it's a healthy source of energy that doesn't affect blood sugar levels the same way added sugars do.

There are approximately 9 grams of carbohydrates in 10 red seedless grapes, with most of that coming from natural sugars.

Yes, people with diabetes can eat grapes in moderation. Grapes have a moderately low glycemic load, and their fiber helps slow the absorption of sugar. Portion control is key.

Resveratrol is a powerful antioxidant found in the skin of red grapes. It is known for its potential to support heart health and reduce inflammation.