How Many Calories Per Grape? Available in red and green varieties, grapes are healthy fruits suitable for followers of a high-carb, low-protein diet. The calories in grapes are about the same for the red and green varieties, and both are rich in antioxidants that help reduce inflammation and prevent certain types of cancer.
A small 100-gram serving of grapes has 71 calories. This is the equivalent of 21 grapes, each containing about 3.4 calories per grape.
Nutrition and Calories in Grapes
According to the Mayo Clinic, 20 grapes have 68 calories, so a single grape has about 3.4 calories. A single serving of both the red and green varieties has 161 calories, according to USDA FoodData Central. There are approximately 21 grapes in a 100-gram grape serving.
A 100-gram serving of grapes has 0.28 grams of total fat, contributing 0.4 percent of the daily value an individual needs, with just 0.88 grams of protein making it a poor source of protein. Harvard Health explains that protein is essential for muscle growth and growth. But the average American consumes a lot of protein on a daily basis—about 16 percent of daily calories come from protein.
The carbohydrate of red seedless grapes in a 100-gram serving is 18 grams. This makes grapes a good alternative for anyone following a high-carb, low-protein diet. One serving of grapes is high in carbohydrates, and the carbohydrates of red seedless grapes contribute 6 percent of the daily value of carbohydrates.
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Considered a good source of dietary fiber, a 100-gram serving of grapes provides 3.5 percent of an individual’s recommended daily dose. Having a fiber-rich diet helps prevent constipation and diabetes. And according to a February 2014 review published in the World Journal of Gastrointestinal Oncology, fiber also helps increase satiety and plays an important role in an individual’s gut microbiome content.
A 100-gram serving of grapes provides 4 percent of the daily value of potassium, an essential mineral, and electrolyte, according to the U.S. National Library of Medicine. Diets rich in potassium help control high blood pressure, and the element is also important in muscle contraction.
Grapes contain large amounts of vitamin K, and a 100-gram serving offers about 12 percent of the daily value of vitamin K. Vitamin K is important for the body’s blood clotting process and bone formation. Half a cup of grapes contributes 14 percent of the daily value of vitamin K to a person’s diet.
Benefits of Grapes
Black grapes are rich in caffeic acid, an antioxidant with anti-inflammatory properties. Caffeic acid also has the potential to prevent the formation of cancer, especially breast and colon cancers, by reducing the reproduction rate of harmful chemicals that cause cancer.
When it comes to weight loss, black grapes are also high in antioxidants, especially polyphenols. The authors of a July 2017 review published in Phytotherapy Research found that a diet rich in polyphenols can help reduce body weight. However, larger clinical trials are needed to elucidate the potential mechanism of antioxidants in grapes on weight loss and management.
Grapes, in particular, are good sources of flavanones, one of many types of polyphenols. The flavanones are responsible for the bitter taste in grapes. They may also help protect against the progression of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Findings from a January 2017 review published in the journal Molecules indicate that the polyphenol content of grapes also has the potential to reduce oxidative stress, reduce inflammation, and prevent cardiovascular disease formation. Studies have also found a positive association between consuming foods high in polyphenols and preventing the development of type 2 diabetes.
- USDA FoodData Central: “Green Grapes”
- USDA FoodData Central: “Red Grapes”
- Mayo Clinic: “Snacks: How They Fit Into Your Weight-Loss Plan”
- Harvard Health Publishing: “How Much Protein Do You Need Every Day?”
- MyFoodData.com: “Nutrition Facts for Grapes”
- U.S. National Library of Medicine: “Potassium”
- National Institutes of Health Office of Dietary Supplements: “Vitamin K”
- Phytotherapy Research: “Polyphenols and Their Role in Obesity Management: A Systematic Review of Randomized Clinical Trials”
- Molecules: “Grape Polyphenols’ Effects in Human Cardiovascular Diseases and Diabetes”
- World Journal of Gastrointestinal Oncology: “Mechanisms Linking Dietary Fiber, Gut Microbiota and Colon Cancer Prevention”