Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin K | 14.6 µg | 12% | |
| Vitamin C | 3.2 mg | 4% | |
| Copper | 0.13 mg | 14% | |
| Vitamin B6 | 0.09 mg | 5% | |
| Potassium | 191 mg | 4% | |
| Thiamine (B1) | 0.07 mg | 6% | |
| Riboflavin (B2) | 0.07 mg | 5% | |
| Manganese | 0.07 mg | 3% | |
| Magnesium | 7 mg | 2% | |
| Calcium | 10 mg | 1% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 grape | 5g | 3 kcal | 0.9g | 0.9g | 0.05g |
| 10 grapes | 50g | 35 kcal | 9.1g | 9.0g | 0.5g |
| 1 oz | 28g | 19 kcal | 5.1g | 5.0g | 0.3g |
| ⭐ 1 cup (standard) | 151g | 104 kcal | 27.3g | 26.9g | 1.4g |
| 1 cup halved | 151g | 104 kcal | 27.3g | 26.9g | 1.4g |
Grapes are 81% water. Their carbs are almost entirely simple sugars — fructose and glucose — with very little fiber (0.9g/100g). This gives grapes a moderate glycemic index despite their sweet taste.
Grapes, particularly red and purple varieties, contain resveratrol — a polyphenol that activated significant research after studies in the 1990s linked moderate red wine consumption to reduced cardiovascular disease (the 'French Paradox'). Resveratrol activates SIRT1, a gene associated with longevity and metabolic health. While the amounts in whole grapes are modest (~0.2mg/100g), eating grapes regularly provides a meaningful contribution alongside other polyphenols.
A diet rich in grapes and grape products is consistently associated with improved cardiovascular markers. Specific effects documented in clinical studies include reduced platelet aggregation (lower clot risk), improved LDL cholesterol quality, and better blood vessel elasticity. The anthocyanins in red and purple grapes appear to be the primary active compounds, while green grapes provide more catechins and quercetin.
Caloric differences between varieties are minor (65–74 kcal/100g range). However, antioxidant content varies substantially: red and black grapes contain anthocyanins (the pigments) which provide stronger antioxidant activity, while green grapes contain more catechins. For maximum health benefit, red or black grapes are preferable. All varieties provide similar amounts of potassium, vitamin K, and natural sugars.
Grapes have a moderate glycemic index of approximately 53. Despite high sugar content (15.5g/100g), the fructose and organic acids in grapes slow glucose absorption relative to simple sugar. That said, people with diabetes should consume grapes in moderate portions (½ cup) rather than large quantities. Frozen or fresh whole grapes have a lower glycemic impact than grape juice or raisins.
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary. Not medical advice.