metaboliq
Grapes nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 54 kcal | 54 kcal |
| Protein | 0.6 g | 0.6 g |
| Carbohydrate (available) | 11.8 g | 11.8 g |
| Dietary fibre | 1.3 g | 1.3 g |
| Fat | 0.3 g | 0.3 g |
Serving: 1 cup, about 100 g. IFCT 2017 food code E026, "Grapes, seedless, round, green (Vitis vinifera)", the mean of 5 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on grapes
Whole fruit
One counted fruit in place of a sweet or a packet snack.
- 1.1 g of protein for every 100 kcal.
- One serving gives 0.6 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 1.3 g of fibre in a serving.
How grapes fits a plan that loses fat and keeps muscle
Green seedless grapes are mostly water, at 54 kcal per 100 g in IFCT 2017. They are low in fibre for a fruit, so they are easy to keep eating. Put a measured cup in a bowl and the snack stays a snack.
The table below shows why the variety matters: IFCT's black oval seedless grapes run far higher per 100 g than the green round ones. If your local grapes are the dark, oval kind, use a smaller cup.
Grapes in an Indian kitchen
Wash grapes well under running water; they are among the fruits most likely to carry pesticide residue. Count them out into a bowl rather than eating from the bunch, since a cup goes quickly. Frozen grapes are a cold, slow snack in summer. Black, green and red grapes are close in calories. Raisins are grapes with the water removed, so a small handful of kishmish carries the sugar of a much larger bowl of fresh grapes.
Pair it, or swap it
Grapes with a few walnuts or a cube of paneer slow the sugar down. Frozen grapes make a sweet after-dinner bite that takes a while to eat.
Worth knowing
Raisins are dried grapes, more than five times as calorie-dense by weight in IFCT 2017. Grape juice removes the fibre altogether.
Grapes against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Grapes | 54 kcal | 0.6 g | 1.3 g |
| Grapes, black oval seedless | 94 kcal | 1.4 g | 1.6 g |
| Grapes, black round seeded | 61 kcal | 0.8 g | 1.4 g |
| Litchi | 54 kcal | 1 g | 1.3 g |