How many calories are in 100 grams of grapes? Find out now!

November 23, 2025 •

3 min read

According to USDA data, 100 grams of red or green grapes typically contain around 69 calories. This makes grapes a great low-calorie fruit choice for weight management, providing natural sweetness along with essential vitamins and antioxidants.

Quick Summary

This article details the exact calorie count and nutritional breakdown for 100 grams of grapes, comparing different varieties and providing context for healthy snacking and portion control.

Key Points

Calorie Count: 100 grams of grapes contain approximately 69 calories, making them a low-calorie fruit choice.
Low Fat Content: The fat content in 100 grams of grapes is very low, at only 0.16 grams, which contributes to their low overall calorie count.
Carbohydrate Source: Most of the calories in grapes come from carbohydrates (18.1g per 100g), primarily natural sugars.
Negligible Difference: There is no significant calorie difference between red and green grapes; both contain roughly 69 calories per 100 grams.
Weight Management: Grapes can aid in weight management due to their high water and fiber content, which helps increase satiety.
Rich in Antioxidants: Darker grapes (red/purple) contain higher levels of powerful antioxidants like resveratrol and anthocyanins.

Calories in 100 Grams of Grapes: The Official Breakdown

The calorie content of grapes is a frequently searched topic for individuals tracking their intake for weight management or overall health. A standard 100-gram serving of grapes, which is approximately two-thirds of a cup, is a low-calorie fruit option that is also packed with nutrients. This section provides a detailed look at the calorie count and nutritional composition of this popular fruit.

Nutritional Facts for 100 Grams of Grapes

Based on data from the U.S. Department of Agriculture (USDA), 100 grams of raw, European-type grapes contain the following nutritional profile:

Calories: 69 kcal
Total Carbohydrates: 18.1 g
Dietary Fiber: 0.9 g
Total Sugars: 15.5 g
Protein: 0.72 g
Total Fat: 0.16 g

This breakdown shows that the majority of a grape's calories come from carbohydrates, specifically natural sugars. The very low fat and protein content reinforces that grapes are primarily a source of energy from carbohydrates. The fiber content, while not extremely high, contributes to a feeling of fullness, which is beneficial for snacking.

Red vs. Green Grapes: Is There a Calorie Difference?

While nutritional apps and databases sometimes show slight variations, the calorie difference between red and green grapes is negligible. Most authoritative sources report that 100 grams of either variety contain approximately 69 calories. However, there are some minor differences in their antioxidant profiles. Darker grapes, including red and purple varieties, contain higher concentrations of powerful antioxidants like resveratrol and anthocyanins, which offer additional health benefits. For those looking to maximize antioxidant intake, choosing red or purple grapes might be a better option, but from a purely caloric standpoint, the choice makes no significant difference.


Nutrient (per 100g)	Red Grapes (approx.)	Green Grapes (approx.)	Notes
Calories	69 kcal	69 kcal	The calorie difference is minimal and often negligible.
Carbohydrates	18.1 g	18.1 g	Consistent carbohydrate content between varieties.
Antioxidants	Higher Resveratrol, Anthocyanins	Lower concentration	Red and purple varieties are richer in specific antioxidants.

Are Grapes Good for Weight Loss?

Despite their sugar content, grapes are a valuable part of a weight-management diet due to their high water and fiber content, which promotes satiety. By replacing higher-calorie, less nutritious snacks like cookies or candy with a handful of grapes, you can significantly reduce your overall caloric intake while satisfying a sweet tooth. Resveratrol, a powerful antioxidant found in grapes (especially red and purple varieties), has also been linked to benefits in metabolic function, though more human research is needed. The key to including grapes in a weight loss plan is moderation and portion control, as consuming too many can lead to an excess of calories from sugar. Pairing grapes with a source of protein or healthy fat, such as a small amount of cheese or almonds, can help to stabilize blood sugar levels and keep you full longer.

How to Incorporate Grapes into Your Diet

Adding grapes to your daily routine is simple and delicious. Here are a few ideas:

As a quick snack: Wash and grab a handful of grapes for an easy, portable snack on the go.
Frozen treat: Freeze grapes for a refreshing, sorbet-like snack, especially during warmer months. This is a great alternative to high-sugar ice cream.
In salads: Toss grapes into a green salad with spinach, feta cheese, and nuts for a burst of flavor and texture.
With cheese: Pair grapes with a variety of cheeses for a satisfying and elegant snack or appetizer. The protein and fat from the cheese help balance the sugar from the grapes.
In smoothies: Blend grapes with yogurt, other fruits, and leafy greens for a nutrient-packed smoothie.

Conclusion: The Calorie Verdict

In conclusion, the answer to "how many calories are in 100 grams of grapes?" is approximately 69 calories. This makes grapes a great, low-calorie option for those mindful of their diet. The minimal caloric difference between red and green grapes means you can choose based on your preference, though darker varieties offer a slight edge in antioxidant content. Incorporating grapes in moderation as part of a balanced diet can support weight management and provide a range of health benefits, including heart and eye health.

For more detailed nutritional information, the USDA FoodData Central database is an excellent resource for verified data on a wide variety of foods.

Frequently Asked Questions

No, grapes are not bad for you. While they contain natural sugars, they are also rich in water, fiber, and antioxidants. When consumed in moderation as part of a balanced diet, their benefits outweigh the concerns over sugar content.

One cup of grapes, which is approximately 150-151 grams, contains about 104-110 calories depending on the variety. This is a standard serving size often used in nutritional guides.

Yes, you can. Grapes are a low-calorie and hydrating snack that can satisfy a sweet craving. Eating them in moderation and pairing them with a protein or healthy fat source can help with satiety and prevent overconsumption.

Yes, red and purple grapes generally contain higher levels of specific antioxidants, such as resveratrol and anthocyanins, compared to green grapes.

The primary source of calories in grapes is carbohydrates, specifically natural sugars like glucose and fructose. They have a very low fat and protein content.

Grapes are generally comparable in calories to other fruits like berries and apples. For example, 100 grams of grapes (approx. 69 kcal) is similar to 100 grams of apples (approx. 52 kcal) or blueberries (approx. 57 kcal), making them a relatively low-calorie fruit choice.

Yes. While grapes contain sugar, their fiber and polyphenol content contribute to a moderate glycemic index. Resveratrol, in particular, may help improve insulin sensitivity and support better blood sugar management, especially when paired with protein or fat.