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Grapes Nutrition: a Guide to Calories, Vitamins, and More in Grapes

As one of the most versatile fruits around, grapes are loved by many. They are not only a delicious treat straight off the branch, but they also give us wine, raisins, and peanut butter’s best friend — grape jelly!

Bowls of green table grapes.

They’ve been cultivated and grown for centuries and now come in many different varieties including green, red, black, yellow, and pink. There’s even been a variety created that tastes like cotton candy!

While grapes are very diverse and bring a lot of goodness to our lives in general, in this article, we’ll focus on grapes nutrition specifically. Why have they become such a popular fruit? Because they’re good for you! Grapes are full of nutritious, delicious goodness that we’ll learn all about, so keep reading!

Grape Facts You Might Not Know

Before we jump in to grape nutrition, here are a few fun facts about grapes:

  • The oldest known human cultivation of grapes happened about 8,000 years ago in the country of Georgia. From there, their cultivation spread through Europe and the Romans began to call different varieties of grapes by different names.
  • It’s been reported that there are over 29,000 square miles of the Earth’s surface devoted solely to growing grapes. Some of the top producers include Italy, China, Spain, and Turkey.
  • Not every grape is the same. Most people assume that wine is made from the type of grape you keep in your fridge to snack on through the week, but this isn’t the case. Table grapes, those that you eat raw, have been bred specifically over the years to have a thin skin and to be either seedless or have very small seeds. Wine grapes are smaller with a thicker skin and a lot of seeds. They’re actually naturally sweeter than most table grapes, too!

The rest of this article will look at grape nutrition information and some of the many health benefits of grapes!

Overhead view of red grapes.

Grape Nutrition Facts

Grapes are very high in some critically important nutrients. These nutrients have helped grapes become associated with the prevention of cancer, high blood pressure, constipation, and heart disease. Let’s look at what they’re made of.

Here’s a breakdown of what’s in one cup of green or red grapes.

  • Calories: 104
  • Carbs: 27 grams
  • Protein: 1 gram
  • Fat: 0.2 grams
  • Fiber: 1.4 grams
  • Copper: 21% of the daily value (DV)
  • Vitamin K: 18% of the DV
  • Thiamine (vitamin B1): 9% of the DV
  • Riboflavin (vitamin B2): 8% of the DV
  • Vitamin B6: 8% of the DV
  • Potassium: 6% of the DV
  • Vitamin C: 5% of the DV
  • Manganese: 5% of the DV
  • Vitamin E: 2% of the DV

Calories

The number of grapes you can get in “one cup” will vary a little, depending on the size of the grapes that you’re eating. A good rule of thumb as far as calories in grapes go is to assume that one seedless grape will be about 3 calories. Now, you’re probably not going to count up the number of grapes you’re eating and multiply that number by 3, but it never hurts to have a little bit of extra information in the back of your brain, right?

Carbs

Most of a grape’s calories come from carbs, of which the majority are sugars. Each grape contains right around one gram of carbohydrate. The glycemic index of grapes is estimated to be around 59, while a one cup serving has a glycemic load of 11.3.

Protein

Grapes nutrition is not jam-packed with protein. There’s just 1 gram of protein per serving of grapes. The good news is that they famously pair very well with cheese and nuts, which are a fantastic source of protein. Eating them all together can help build a satisfying and balanced snack.

Fiber

When you compare them to most other fruits, grapes are pretty low in fiber. Ounce for ounce, it takes about 30 red grapes to equal the weight of one small apple. When you compare the two, one apple has about 3.6 grams of fiber, while 30 red grapes only have about 1.3 grams. That means ounce for ounce, grapes only have 1/3 the amount of fiber as an apple.

While they may not get you much closer to your fiber goals, there are loads of other nutrients that will make up for it!

Bunch of white seedless grapes on a plate.

Vitamins, Minerals, and Other Nutrients in Grapes

Copper

Together with iron, copper enables your body to form red blood cells. It helps maintain healthy blood vessels, bones, immune function, and blood vessels. The right levels of copper in a diet may help prevent heart disease and osteoporosis, too.

Vitamin K

Vitamin K plays a critical role in your body by making proteins for healthy bones and tissue. It also is used to create proteins used in blood clotting. If you don’t have enough vitamin K, you may bleed too much.

Thiamine (vitamin B1)

Vitamin B1 enables your body to use carbohydrates as energy. It’s critical for glucose metabolism and it also plays an important role in nerve, muscle, and heart function.

Riboflavin (B2)

Riboflavin works with all the other B vitamins and is important for healthy body growth and red blood cell production. It also helps in releasing energy from carbohydrates.

Pyridoxine (Vitamin B6)

Pyridoxine helps with many various bodily functions: makes antibodies, helps maintain normal nerve function, created hemoglobin, breaks down proteins, and keeps blood sugar in normal ranges.

Closeup of light pink grapes.

Potassium

Potassium helps maintain healthy blood pressure by curbing the adverse effects of sodium. Other benefits include a reduced risk of developing kidney stones and a decrease in bone loss.

Vitamin C (Ascorbic Acid)

Vitamin C is known as a vitamin critical to your immune system, but it’s much more than that. It is important for your skin, bones, and connective tissue. It also promotes healing and helps your body absorb iron more efficiently.

Manganese

Manganese is important in helping the body form bones, connective tissue, sex hormones, and blood clotting factors. It also plays a part in metabolizing fat and carbohydrates, blood sugar regulation, and calcium absorption.

Vitamin E

Vitamin E is another immune boosting vitamin that is so much more than just that. It helps to widen blood vessels and keep blood from clotting in them. All of your cells also use vitamin E to interact with each other so they can carry out important functions.

The Amazing Health Benefits of Grapes

Because grapes are so rich in vitamins and minerals, grapes nutrition offers several great health benefits.

Closeup of purplish-blue grapes with water droplets on them.

Aids in Heart Health

Grapes may help lower blood pressure and help reduce cholesterol.

One cup of grapes has about 6% of the potassium you need every day and this mineral is necessary for maintaining health blood pressure levels. Potassium helps lower blood pressure by helping to dilate your arteries and veins as well as helping to excrete the sodium that may narrow arteries.

Diets high in resveratrol, an antioxidant found in grapes, have been shown to decrease cholesterol levels. There was a study done that found eating three cups of red grapes per day helped lower participants’ LDL (bad) cholesterol levels. However, white grapes didn’t seem to have the same effect.

May Protect Against Some Cancers

The antioxidants in grapes may help protect against some certain types of cancers.

Resveratrol, the antioxidant mentioned to help with heart health, also helps with blocking the growth and spread of cancer cells in your body.

Grapes also have other antioxidants, including quercetin, anthocyanin, and catechin, all of which may be cancer-fighting properties.

While more studies are needed, it’s safe to say that a diet high in antioxidant-rich foods, like grapes, is linked to lower cancer risk.

Strengthens Bones

Grapes are full of minerals that are necessary for bone health. Potassium, manganese, and vitamins B, C, and K, all help prevent osteoporosis, a condition that leads to fragile bones.

An 8-week study done with rats found that rats who were fed freeze-dried grape powder had better calcium retention and bone absorption at the end than rats who didn’t receive the powder.

Black grapes in a bowl.

Side Effects/Health Risks of Grapes

Here are a few side effects to be aware of before you chow down your body weight in grapes:

Allergies

Experts have identified five major allergens present in most grapes. Grape allergy symptoms may include a rash, hives, swelling, or a more severe reaction. It’s also important to note that if you have an allergy to other fruits, you might just have a reaction when eating grapes, too.

Slow Blood Clotting

Because of their high vitamin K content, eating an abundance of grapes may slow blood clotting. If you take any blood thinners, it’s important to ask your healthcare team for advice regarding a safe amount of grapes to indulge in as well as being sure to monitor your vitamin K intake.

Choking Hazard

Whole grapes are considered a choking hazard for kids 4 years old and younger because of their size and shape. It’s important to cut grapes into quarters before serving them to young children.

Woman cutting grapes on cutting board. Introducing grapes to young children is a great way to promote grapes nutrition at an early age.

Delicious, Healthy Grape Recipes

There are many ways to enjoy grapes, both sweet and savory. While they’re most often enjoyed plain as a snack, here are some great ideas to incorporate them in so many more ways.

Red Cabbage and Grape Salad

Concord Grape Layer Cake

Roquefort-Rolled Grapes

Mushroom and Grape Crostini

Grape Agua Fresca

Pork Tenderloin with Grapes

Pickled Grapes with Cheese

Grape and Arugula Salad

Wrapping Up Grape Nutrition

Delicious, nutritious, and oh-so-versatile, it’s not a surprise that grapes have been loved across the world for centuries.. They’re full of essential nutrients that are good for bone health, heart health, and a number of other body functions. Grapes are a great addition to any balanced diet.

Closeup of yellow-green grapes.

Here are some other great grape resources for you:

How to Freeze Grapes in 5 Easy Steps

The 12 Best Grapes for Making Wine

How To Grow Grapes In Your Own Backyard