Fruit

Grapes nutrition, by the piece and by the cup.

On USDA figures, 1 cup of grapes works out at 104 calories and carries 1.1 g of protein. In USDA’s database this is “Grapes, red or green (European type, such as Thompson seedless), raw”. It is a strong source of vitamin K. The selector beneath handles other portions, and the nutrient table responds to it.

By Alen Yaco · Updated 20 September 2026

Figures: USDA FoodData Central, record 174683. Calculated in your browser; nothing is uploaded.

How many calories are in grapes?

1 cup of grapes is 104 calories. Per 100 g it is 69. USDA publishes the serving weights below, so these are measured portions rather than rounded guesses.

Protein in grapes, measured

For protein, 1 cup of grapes gives you 1.1 g, which fills 2 percent of the daily 50 g benchmark. Grapes carries almost no protein. It earns its place in a day through carbohydrate, not through protein.

By calories rather than by weight the split is 4 percent protein, 2 percent fat and 94 percent carbohydrate, so in practice it is mostly a carbohydrate rather than anything else.

What to know before you buy grapes

Look for plump berries firmly attached to green, pliable stems. A dusty bloom on the skin is natural and indicates freshness. Avoid shrivelled fruit, wet spots, or brittle, brown stems. Seedless table grapes come in red, black, and green varieties. Wine grapes have thicker skins and more seeds, but are rarely sold fresh.

Roasting concentrates the sugars in grapes, making them jammy and soft. Apply dry heat until the skins blister and split, releasing their juice. The common mistake is stewing them in too much liquid, which dilutes their natural sweetness and turns the skins soggy. Always dry them thoroughly before cooking in oil or butter.

Raw grapes pair naturally with sharp cheeses, cured meats, and walnuts on platters. In French cookery, they are cooked with quail or duck to cut through the rich fat. Levantine cuisines use sour, unripe grapes to make verjuice, which adds a clean acidity to sauces and stews instead of lemon.

Vitamins and minerals in grapes

Top of the list for 1 cup of grapes: vitamin K at 18 percent of a day. The remaining nutrients are tabulated underneath and update live.

Of its 18 g of carbohydrate, 15 g is sugar. In whole fruit that sugar arrives with fibre and water, which is the difference between eating it and drinking it.

How far grapes goes in a day

1 cup of grapes: 5 percent of 2,000 calories, 2 percent of the protein Daily Value. Those are reference numbers; the TDEE calculator finds yours, and the macro calculator converts them to grams.

Using grapes: three recipes

Three recipes from the Calorie Counter Team, each costed ingredient by ingredient against USDA records, so the per-serving figures are sums, not guesses.

Dinner · British

Pork Sausage and Grape Traybake

Pork sausages baked with red grapes and red onions.

40 min · serves 2

634kcal

18gprotein

51gfat

27gcarbs

Ingredients

• Pork sausages 240 g
• Red grapes 200 g
• Red onion 100 g
• Olive oil 15 g
• Fresh rosemary 5 g
• Table salt 2 g

Method

1. Heat the oven to 200 degrees Celsius.
2. Cut the onion into 8 wedges.
3. Mix the grapes, onion, rosemary, salt, and olive oil in a baking dish.
4. Place the sausages on top of the grape mixture.
5. Bake for 30 minutes.

Nutrition per serving, calculated across 6 USDA ingredient records. Expect small differences once cooked.

Lunch · British

Grape, Celery and Walnut Salad

A crisp salad of green grapes, celery, and toasted walnuts with yoghurt dressing.

15 min · serves 2

248kcal

8.8gprotein

17gfat

20gcarbs

Ingredients

• Green grapes 150 g
• Celery 100 g
• Walnuts 50 g
• Greek yoghurt 80 g
• Lemon juice 10 g
• Table salt 1 g

Method

1. Toast the walnuts in a dry frying pan for 3 minutes.
2. Slice the grapes in half and the celery into 5mm slices.
3. Whisk the yoghurt, lemon juice, and salt in a bowl.
4. Add the grapes, celery, and walnuts to the bowl.
5. Stir the mixture to coat the ingredients.

Figures are per serving and come from 6 USDA FoodData Central entries; cooking will shift them slightly.

Breakfast · British

Warm Stewed Grapes with Yoghurt

Simmered red grapes with cinnamon served over thick yoghurt.

15 min · serves 2

150kcal

11gprotein

0.6gfat

27gcarbs

Ingredients

• Red grapes 250 g
• Water 30 g
• Ground cinnamon 2 g
• Greek yoghurt 200 g

Method

1. Remove the grapes from their stems.
2. Combine the grapes, water, and cinnamon in a saucepan.
3. Simmer over low heat for 10 minutes.
4. Divide the yoghurt between 2 bowls.
5. Spoon the grapes and syrup over the yoghurt.

Figures are per serving and come from 4 USDA FoodData Central entries; cooking will shift them slightly.

Calorie Counter Team, food critic

What a meal with grapes adds up to

What a meal containing grapes comes to, using USDA numbers for every part of it.

How grapes compares with similar foods

Per 100 g, each in the form its own page leads with; the second column says which.

What people ask about grapes

What is the calorie count for 1 cup of grapes?

1 cup of grapes is 104 calories. That comes from the USDA record “Grapes, red or green (European type, such as Thompson seedless), raw” (FDC 174683), which is 69 calories per 100 g.

How much protein is in grapes?

1 cup of grapes has 1.1 g of protein. By weight that is 0.7 g per 100 g, and the serving covers 2 percent of the Daily Value.

Is grapes good for weight loss?

Weight change comes from the whole week’s intake. 1 cup of grapes contributes 104 calories and 1.1 g of protein (4 percent of its energy), so pair it with something that carries more protein.

How many carbs are in grapes?

1 cup of grapes contains 27 g of carbohydrate. Fibre makes up 1.4 g of that and sugar 23 g.

How should grapes be washed and stored to prevent them from rotting?

Store grapes unwashed in their original ventilated bag in the coldest part of the fridge. Moisture encourages mould growth. Wash them in cold water only right before you plan to eat or cook them, then dry them well.

Can you freeze grapes and how do they change after thawing?

Yes, you can freeze them. Remove the stems, wash, dry, and freeze them flat on a tray. When frozen, they become firm and icy. They do not soften well upon thawing and are best eaten straight from the freezer.

Sources

• Grapes, red or green (European type, such as Thompson seedless), raw — USDA FoodData Central, FDC ID 174683
• Daily Values for nutrition labelling, 21 CFR 101.9