Calories in Grapes: Nutrition Facts & Serving Sizes
Per 1 grape (6g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Grapes are a popular snack fruit with 57 calories per 100g and a naturally sweet flavor that makes them easy to eat in volume. Each individual grape weighs about 6g and contains roughly 3.4 calories, so a typical handful of 20 grapes adds up to around 68 calories. The macros per 100g are 0.8g protein, 13.9g carbs, and 0.5g fat, with an impressive 3.9g of fiber that helps slow digestion and keep you feeling fuller. Grapes contain 203mg of potassium per 100g, which supports muscle contractions and fluid balance. They also provide vitamin C (6.5mg), calcium (37mg), and riboflavin. While grapes are higher in carbs than some other fruits, the combination of fiber and natural sugars makes them a solid grab-and-go snack when you need quick carbs around a workout.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 grape (6g) | 3.4 | 0g | 0.8g | 0g | 0.2g |
| 100g | 57 | 0.8g | 13.9g | 0.5g | 3.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 57 | 3% |
| Protein | 0.8g | 2% |
| Total Fat | 0.5g | 1% |
| Total Carbohydrates | 13.9g | 5% |
| Dietary Fiber | 3.9g | 14% |
| Sugars | 0g | |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 37mg | 3% |
| Iron | 0.3mg | 2% |
| Potassium | 203mg | 4% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 6.5mg | 7% |
| Magnesium | 14mg | 3% |
| Phosphorus | 24mg | 2% |
| Zinc | 0.1mg | 1% |
| Riboflavin (B2) | 1.5mg | 115% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Grapes
Grapes offer a notable potassium content at 203mg per 100g, which is relevant for anyone training regularly. Potassium helps regulate muscle contractions, supports proper hydration, and counteracts the effects of excess sodium in the diet. For anyone who sweats heavily during workouts, maintaining potassium intake matters for performance and recovery.
The 3.9g of fiber per 100g is surprisingly high for a small fruit. Dietary fiber supports gut health, slows the absorption of carbohydrates into the bloodstream, and contributes to longer-lasting satiety after eating. This makes grapes a smarter snack choice than processed sugary foods with similar calorie counts.
Grapes contain resveratrol, a polyphenol found in grape skin that has been studied for its potential antioxidant and anti-inflammatory effects. While research on resveratrol in humans is still developing, the presence of antioxidants in general helps manage the oxidative stress that comes with regular intense exercise. Grapes are also a quick-digesting carb source that can work well as pre-workout fuel when you need fast energy without a heavy meal sitting in your stomach.
Dietary Considerations
Grapes are naturally vegan, gluten-free, and dairy-free, fitting into almost any dietary framework. At 57 calories per 100g, they are a moderate-calorie fruit suitable for most calorie-controlled eating plans. The 13.9g of carbs per 100g puts them on the higher end for fruit, so strict keto dieters should keep portions small. For flexible dieting, paleo, Mediterranean, and general weight loss approaches, grapes are a solid whole-food snack. They contain no added sugars, no sodium to speak of, and no artificial ingredients. The natural fiber content helps offset the glycemic impact of the carbohydrates.
Daily Intake (100g)
100g of grapes provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in grapes?
Grapes contain 57 calories per 100g. One grape (6g) has about 3.4 calories. A typical serving of about 20 grapes weighs around 120g and contains roughly 68 calories.
Are grapes good for weight loss?
Grapes can fit into a weight loss diet in reasonable portions. At 57 calories per 100g with 3.9g of fiber, they provide sweetness and satiety without a huge calorie cost. Just be mindful of portion size since the carbs add up quickly if you eat a large bowl.
How much protein is in grapes?
Grapes have 0.8g of protein per 100g. They are not a significant protein source. Pair them with Greek yogurt, cottage cheese, or a protein shake to round out your macros.
Are grapes high in sugar?
Grapes do contain natural sugars as part of their 13.9g of carbs per 100g. However, they also contain 3.9g of fiber which helps moderate the blood sugar response. They have no added sugars.
Are grapes keto-friendly?
Grapes are not ideal for strict keto because of their 13.9g carbs per 100g. However, a small handful (50-60g) works for those following a more flexible low-carb approach. For standard keto, choose lower-carb fruits like strawberries or raspberries instead.
What nutrients are in grapes?
Grapes provide potassium (203mg per 100g), calcium (37mg), vitamin C (6.5mg), fiber (3.9g), and riboflavin. They also contain small amounts of iron, magnesium, and vitamin A.
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