Calories in Grapes
and Grape Nutrition Facts

Calories in Grapes

10 grapes (1.7 ounces) =

cartoon grapes

  • 35 calories
  • 9 g carbohydrate
  • 5 g protein
  • 0.1 g fat
  • 0.5 g fiber

Another way to think about it...

... ~ 3.5 calories per grape!

(Calories are the same for both green and red/purple.)

Grapes Nutrition Facts

Grapes are:

  • an excellent source of manganese
  • a good source of vitamin C, vitamin B6, thiamin, and potassium

Plus they contain lots of antioxidants called flavonoids.

Snack on 1 cup of grapes and you'll get:

  • 33% of the daily value (DV) manganese
  • 6% DV vitamin C
  • 5% DV vitamin B6
  • 5% DV thiamin
  • 5% DV potassium
(There are 60 calories in grapes for a 1 cup serving)

Simple Serving Suggestions

  • Add to green salads.
  • Slice and add to tuna salad, chicken salad, or cold pasta salad.
  • Add to pizza!
  • Eat a nutritionally balanced snack that includes grapes and cheese.
  • Combine different types in a fruit bowl for a colorful presentation.
  • Slice in half and stir into lowfat yogurt or cottage cheese.
  • Freeze and enjoy as a snack on hot summer days.
  • Mix with sliced bananas, mango and fruit flavored yogurt. Sprinkle with shredded coconut.
  • Drizzle with orange flavored liqueur and serve in a martini glass.
  • Fun grape recipes here.

Nutrition Facts About Grapes for Diabetics

Grapes usually get a "bad rap" for being "high in sugar" and are named as a fruit you need to avoid if you have diabetes.

The truth is...

...grapes are OK to eat if you have diabetes. They have a low glycemic index of 46 (which means their "sugar" is slow digesting).

Portion control is the only issue. It's easy to eat "bunches" of them. Stick to the 15-17 grape serving size and you shouldn't have blood sugar problems.

In addition, if you eat a little protein at the same time (cheese, cottage cheese, yogurt) or include grapes as part of a meal (vs. snacking on them with nothing else), the other foods in the meal help slow the "sugar" digestion.

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