How Many Calories Are in Grapes?
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Other tools you may find usefulGrapes - sweet fruit with high antioxidant properties and moderate caloric value
Grapes are fruits with a thousand-year history of cultivation, inextricably linked to the development of winemaking and Mediterranean culture. They are characterized by an exceptionally sweet taste and juiciness. From a dietary perspective, grapes have a slightly higher energy density compared to other fresh fruits (e.g. strawberries or raspberries) - 100 grams of the edible part of the fruit contains about 69 kilocalories (kcal). This is due to the higher content of simple carbohydrates (glucose and fructose). Still, due to their enormous wealth of flavonoids and resveratrol, grapes are a valuable part of a healthy diet, as long as portions are controlled.
Our interactive grape calorie calculator allows you to quickly calculate the nutritional values for a handful, glass or whole bunch of light and dark grapes, making it easier to balance your daily macros.
Red versus green grapes - the power of resveratrol
The nutritional values and health-promoting properties of grapes vary depending on the color of their skin:
- Dark grapes (red, purple, black):They are much richer in active substances than light varieties. They contain huge amounts ofanthocyaninsandresveratrol- a powerful polyphenol that has a strong cardioprotective effect. Resveratrol helps dilate blood vessels, prevents blood clots, lowers LDL cholesterol and has anti-aging properties.
- Light grapes (green, yellow):Although they contain less resveratrol, they are an excellent source of silicon, potassium and vitamin C. They hydrate well and help cleanse the body of toxins.
Table of nutritional values and macronutrients in 100g of fresh grapes
The table below presents a detailed list of nutrients in 100 grams of fresh, ripe table grapes:
| Nutrient | Content in 100g of the product | Role in the human body | Coverage of daily requirement (RDA) |
|---|---|---|---|
| Energy value | 69 kcal | Average caloric density, a source of easily digestible energy. | 3.5% (for a 2000 kcal diet) |
| Water | 80.5 g | Good hydration of the body. | - |
| Carbohydrates | 18.1 g | Mainly simple sugars: glucose (quick energy for the brain). | 6.0% |
| Dietary fiber | 0.9 g | Low fiber content compared to other fruits. | 3.6% |
| Protein | 0.72 g | Traces of plant protein. | 1.4% |
| Fat | 0.16 g | Virtually fat-free product. | 0.2% |
| Potassium | 191 mg | Control of blood pressure and muscle function. | 5.5% |
| Vitamin C | 10.8 mg | Support for immunity and collagen synthesis. | 13.5% |
Frequently asked questions (FAQ)
How many calories are in one handful of grapes and how many are in one glass?
An average handful of grapes weighs about 70-80 grams and provides about 50-55 kcal. In turn, a standard glass of grapes without stems weighs about 150 grams, which translates into about 104 kilocalories (kcal).
Are dark grapes healthier than green ones?
In terms of cardioprotective and antioxidant effects – yes. Dark peel contains much more polyphenols (including resveratrol) and anthocyanins, which fight free radicals and protect the heart against atherosclerosis.
What is the glycemic index (GI) of grapes?
The glycemic index of fresh grapes is 45-50 (low/moderate). Due to the higher content of simple sugars, people with diabetes and insulin resistance should eat grapes in limited portions and avoid eating them on an empty stomach.
Are grape seeds edible and are they worth biting?
Yes, grape seeds are fully edible and are one of the richest sources of proanthocyanidins (OPC) - extremely strong antioxidants that protect the circulatory system. In order for the body to absorb them, the seeds must be chewed thoroughly. However, people with a sensitive stomach can choose seedless varieties.
Do raisins have the same calories as fresh grapes?
No, raisins are much more caloric for the same weight due to the evaporation of water. While 100g of fresh grapes has 69 kcal, 100g of raisins provides about 300 kcal (over four times more!) and is characterized by a high glycemic index (GI = 65).