Calories in Grapes: Per Cup, Per Grape and Raisins
One cup of grapes has about 104 kcal; a single grape about 3. See calories for red and green grapes, frozen grapes, raisins and grape juice.
By Ayoub Farid · · 2 min read
Quick answer: one cup of grapes (about 151 g) has around 104 calories. A single grape is about 3 calories, so 10 grapes are roughly 30–35 kcal.
Grape calories by portion
| Portion | Approx. calories |
|---|---|
| 1 grape | ~3 |
| 10 grapes | ~30–35 |
| 1 cup (151 g) | ~104 |
| Per 100 g | ~69 |
| Small bunch (~250 g) | ~170 |
Red and green grapes are nearly identical in calories.
Nutrition per cup
- Calories: ~104
- Carbs: ~27 g (about 23 g natural sugars)
- Fiber: ~1.4 g
- Water: ~80%
Grape products
| Product | Approx. calories |
|---|---|
| Raisins, ¼ cup (~40 g) | ~120–130 |
| Raisins, small box (~28 g) | ~85–95 |
| Grape juice, 1 cup | ~150 |
| Frozen grapes, 1 cup | ~104 |
Raisins are grapes with the water removed: the same sugar in a much smaller volume, so they're easy to overeat.
Are grapes good for weight loss?
Grapes are a sweet, refreshing snack under 110 kcal per cup. Because they're easy to eat by the handful, portion them into a bowl. Frozen grapes are a popular low-calorie dessert. For more ideas see low-calorie snacks and low-calorie desserts.
How to eat grapes without overdoing it
Grapes are easy to keep eating straight from the bag, so a few habits help:
- Wash and portion a cup into a bowl instead of eating from the bunch.
- Freeze them. Frozen grapes take longer to eat and feel like a sorbet bite. A cup is still only about 104 kcal.
- Pair with protein: grapes with a stick of string cheese or a small handful of almonds make a balanced 200 kcal snack.
- Add to salads: halved grapes in a chicken salad add sweetness for very few calories.
Grapes vs. other sweet snacks
| Snack | Approx. calories |
|---|---|
| 1 cup grapes | ~104 |
| 1 cup fruit gummies | ~400+ |
| ¼ cup raisins | ~125 |
| 1 granola bar | ~150–200 |
Portion without a scale
A cup of grapes is roughly what fits in two cupped hands, or about 30–35 medium grapes. If you count, 10 grapes is a light snack and 30 a full serving.
Who should be careful
If you're tracking blood sugar, pair grapes with protein or fat and check with your care team about portions.
Track it
Photograph the bowl before snacking in Nutora. More fruit: calories in watermelon, calories in dates.
Frequently asked questions
How many calories are in 20 grapes?
About 60–70 calories.
Are green grapes lower in calories than red?
No, they're about the same.
Are grapes high in sugar?
They have about 23 g of natural sugar per cup, more than berries but within a normal fruit portion.
Are raisins healthy?
Yes, but they're calorie-dense, so stick to small portions.
Track it with a photo
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