How many calories are in grapes?
One cup of seedless grapes (151 g) contains about 104 calories. Per 100 grams, grapes provide roughly 69 calories, 18.1 g of carbohydrate, 15.5 g of sugar and 0.9 g of fiber.
Quick answer
A cup of seedless grapes weighs about 151 g and has roughly 104 calories. Ten grapes come to about 34 calories, and a single grape is around 3. Per 100 g, grapes are about 69 calories — higher than most berries because they carry more sugar and less fiber.
| Serving | Approximate weight | Calories |
|---|---|---|
| 1 grape | 5 g | 3 kcal |
| 10 grapes | 49 g | 34 kcal |
| 1 small handful | 80 g | 55 kcal |
| 1 cup, seedless | 151 g | 104 kcal |
| 100 g | 100 g | 69 kcal |
| 1 lb (before stems) | 454 g | ~313 kcal |
| ¼ cup raisins | 40 g | 120 kcal |
See also: Mandarin orange calories
Grape nutrition facts per 100 g
Grapes are mostly water and sugar with a modest amount of fiber. A 100 g portion supplies about 18.1 g of carbohydrate, of which 15.5 g is naturally occurring sugar and only 0.9 g is fiber — the lowest fiber-to-sugar ratio of the common fresh fruits.
They are a good source of vitamin K, providing about 14.6 µg per 100 g, and contain the polyphenols that give red and purple varieties their color. Calorie-wise they sit between berries at roughly 45 to 57 per 100 g and bananas at about 89.
Values are representative estimates. Brands, recipes, egg sizes, trimming, cooking method and moisture loss can change the final numbers; use the package label when available.
| Nutrient | Amount |
|---|---|
| Calories | 69 kcal |
| Protein | 0.7 g |
| Carbohydrate | 18.1 g |
| Total sugars | 15.5 g |
| Fiber | 0.9 g |
| Fat | 0.2 g |
| Vitamin K | 14.6 µg |
| Vitamin C | 3.2 mg |
| Potassium | 191 mg |
Related: BMR and TDEE calculator — what a 104-calorie cup looks like in a day · carrot calories — the same question for a lower-sugar snack
Red, green and black grapes
The calorie difference between red, green and black grapes is too small to matter — all of them sit within a couple of calories of 69 per 100 g. Sweetness varies more by ripeness and variety than by color, and Cotton Candy grapes are a genuine outlier in flavor rather than in energy.
Color does track with polyphenol content. Red and black varieties carry anthocyanins that green grapes largely lack, which is what the pigment is. That is a reason to prefer them at the same calorie cost, not a reason to expect a different number on a label.
| Type | Per 100 g | Per cup (151 g) |
|---|---|---|
| Green seedless | 69 kcal | 104 kcal |
| Red seedless | 69 kcal | 104 kcal |
| Black seedless | 70 kcal | 106 kcal |
| Concord (with seeds) | 67 kcal | ~100 kcal |
Frozen grapes, raisins and grape juice
Freezing changes nothing about the calories. A cup of frozen grapes is the same 104 calories as a cup of fresh ones — they simply take much longer to eat, which is the whole appeal of them as a dessert.
Drying is where the arithmetic turns. Raisins are grapes with the water removed, so the sugar concentrates by roughly a factor of four: about 299 calories per 100 g, or 120 in a quarter cup. A small snack box of raisins is close to the calories of a full cup of fresh grapes in a fraction of the volume. Grape juice concentrates in a similar way and leaves the fiber behind.
| Form | Serving | Calories |
|---|---|---|
| Fresh grapes | 1 cup (151 g) | 104 kcal |
| Frozen grapes | 1 cup (151 g) | 104 kcal |
| Raisins | ¼ cup (40 g) | 120 kcal |
| Raisins | 100 g | 299 kcal |
| Grape juice, 100% | 1 cup (253 g) | 152 kcal |
Related: low-calorie desserts — frozen grapes belong on that list · high-protein snacks — what to pair a cup of grapes with
Are grapes high in sugar?
Compared with other fresh fruit, yes — 15.5 g per 100 g is roughly double what strawberries carry, and grapes have very little fiber to go with it. A cup contains about 23 g of sugar, similar to a medium banana and a half.
That is worth knowing rather than worrying about. The sugar in whole fruit arrives with water, potassium and polyphenols, and the practical issue with grapes is not the concentration but the format: they need no preparation, come off the stem one at a time, and a bowl disappears without registering as a portion.
- Serve a portion into a bowl rather than eating from the bunch.
- Pair them with cheese, yogurt or nuts so the snack carries protein and fat.
- Frozen grapes take five times as long to eat as fresh ones.
- Compare raisins to raisins — a quarter cup is not a fresh-grape serving.
Grapes as a snack
For 104 calories a cup, grapes are a reasonable snack with real volume, and they need no preparation at all, which is most of why people reach for them. They travel well and survive a lunchbox better than berries do.
Where they work best is as the sweet half of a two-part snack. A cup of grapes with an ounce of cheese or a small handful of almonds lands around 210 to 270 calories and holds considerably longer than the fruit alone.
Related: mandarin orange calories — another portable fruit, with more fiber · smoothie calories — what happens when fruit gets blended instead
Sources
Nutrition values are estimates based on authoritative food-composition data and public-health guidance. Product labels and serving sizes vary.
- USDA FoodData Central
US Department of Agriculture food-composition database used for representative nutrient values.
- USDA MyPlate: Fruits
USDA guidance on daily fruit amounts and what counts as a cup of fruit.
Continue exploring protein and nutrition
Frequently asked questions
- How many calories are in a cup of grapes?
- About 104 calories for one cup of seedless grapes, which weighs roughly 151 g. That includes about 27 g of carbohydrate and 23 g of naturally occurring sugar.
- How many calories are in 10 grapes?
- Roughly 34 calories. A single average seedless grape weighs about 5 g and comes to around 3 calories.
- How many calories are in 100 g of grapes?
- About 69 calories, with 18.1 g of carbohydrate, 15.5 g of sugar and 0.9 g of fiber.
- Do red and green grapes have different calories?
- Not meaningfully — both are close to 69 calories per 100 g. Red and black varieties carry more anthocyanins, but the energy content is the same.
- Are raisins healthier than fresh grapes?
- They are the same fruit with the water removed, so the sugar and calories concentrate about fourfold — 299 calories per 100 g against 69. Raisins are convenient and portable; fresh grapes give far more volume for the same calories.