Nutrition for Grapes

Grapes Nutrition Summary

One cup of grapes (151 grams or 0.3 lb) contains 104 calories and 1.1 grams of protein. Grapes consists of 81% water, 18% carbohydrates, and less than 1% of protein or fat.

Grapes are an excellent source of a few nutrients, including potassium. It also contains significant amounts of carbohydrates, dietary fiber and copper.

In one cup of grapes:

• Calories: 104
• Protein: 1.1 g
• Sugar: 23.4 g
• Dietary fiber: 1.4 g
• Fat: 0.2 g, (Saturated: 0.1 g)
• Sodium: 3 mg

There is no significant amounts of cholesterol in grapes.

See the Grapes Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Grapes, red or green , raw.

Calories in Grapes

Grapes have 104 calories per cup or 69 calories for every 100 grams. Most of its calories are from carbohydrates.

95% of calories in grapes are from carbohydrates, 4% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

Calories from Fat

Calories Similar to Grapes

Some other fruits or fruit juices with similar calories to grapes by weight:

• Kumquat: +3 calories
• Figs: +8 calories
• Guava Juice: -9 calories
• Cherries: -9 calories

Protein in Grapes

One cup of Grapes has 1.1 grams of protein or about 2% of daily recommended intake. Grapes are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

• Protein: 1.09 g
• Threonine: 0.03 g
• Leucine: 0.03 g
• Lysine: 0.04 g
• Phenylalanine: 0.03 g
• Valine: 0.03 g
• Histidine: 0.03 g

There is no significant amounts of tryptophan, isoleucine or methionine in grapes.

Protein Similar to Grapes

Some other fruits or fruit juices with similar amounts of protein to grapes by weight:

• Blueberry: same
• Plums: same
• Lime: same
• Orange: same

Vitamins and Minerals in Grapes

An good source of nutrients, grapes contain abundant amounts of potassium. In fact, a single cup of grapes contains 13% of recommended daily values or 288.4 milligrams of potassium.

Vitamins in grapes (1 cup):

• Vitamin a: 4.5 ug
• Thiamin: 0.1 mg
• Riboflavin: 0.1 mg
• Niacin: 0.3 mg
• Vitamin b6: 0.1 mg
• Vitamin c: 4.8 mg
• Vitamin e: 0.3 mg
• Folate: 3 ug
• Vitamin k: 22 ug

Minerals in grapes (1 cup):

• Calcium: 15.1 mg
• Potassium: 288.4 mg
• Iron: 0.5 mg
• Magnesium: 10.6 mg
• Zinc: 0.1 mg
• Selenium: 0.2 ug
• Phosphorus: 30.2 mg
• Copper: 0.2 mg
• Manganese: 0.1 mg
• Choline: 8.5 mg

There is no significant amounts of pantothenic acid or vitamin b12 in grapes.

Similar to Grapes for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to grapes:

• Kumquat: -7.6 MG
• Papaya: -14 MG
• Orange Juice: +14 MG
• Nectarine: +15 MG

Flavonoids and Carotenoids in Grapes ^[3]

Grapes Nutrition Chart

Grapes in Cooking

Grapes are in the top 25% most popular ingredients for recipes. Grapes can be consumed raw and is often halved or sliced before cooking or serving. Most recipes call for one or two cups of grapes.

Friends and Relatives of Grapes

Other similar relatives:

• Granny Smith Apple
• Orange
• Pears
• Nectarine
• Cantaloupe