Grapes, red or green (raw)
Freeze them for a cold, sweet snack.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Grapes, red or green for gym-goers
Per 100 g, grapes, red or green (raw) provides 69 kcal, 0.7 g protein, 18.1 g carbohydrate (0.9 g fiber, 15.5 g sugars) and 0.2 g fat (0.1 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup, about 151 g) comes to roughly 104 kcal and 1.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Grapes, red or green
Red or green, raw grapes have about 69 kcal per 100 g. They're among the most sugary fresh fruits and have very little fiber, under 1 g per 100 g. Red grapes carry resveratrol and other polyphenols in their skins; green grapes have similar macros.
In a gym diet
Grapes digest easily, so a handful works as a light pre-workout carb. They're small and low in fiber, which means you can eat them by the cupful. That helps on a bulk and works against you on a cut. Frozen grapes are a favorite low-effort treat for dieters craving candy, but the portion still counts. Protein and fat are negligible.
Preparation and cooking
Wash grapes right before eating, since moisture in storage speeds spoilage. Freeze them on a tray for a sorbet-like texture with the same calories. Weigh them off the stem for accurate logging.
Buying and storage
Choose plump grapes firmly attached to green, flexible stems, and skip shriveled or leaking ones. Unwashed in the fridge, they keep for one to two weeks.
Things to watch
Whole grapes are a well-documented choking hazard for young children; quarter them lengthwise. They're toxic to dogs. And because they're so sugar-dense, a big bowl can quietly add a few hundred calories.
Meal ideas
- Frozen snack: a measured cup of frozen grapes alongside a protein bar.
- Chicken salad: shredded chicken, halved grapes, celery and a Greek yogurt dressing.
- Snack board: grapes, light mozzarella, turkey slices and whole-grain crackers.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 18 Fruits
| Protein per 100 kcal | 1.0 g | #14 of 18 |
| Protein per 100 g | 0.7 g | #12 of 18 |
| Fiber per 100 g | 0.9 g | #17 of 18 |
| Lowest calories per 100 g | 69 kcal | #14 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in grapes, red or green?
Grapes, red or green (raw) has about 69 kcal per 100 g, or roughly 104 kcal per 1 cup (151 g).
How much protein is in grapes, red or green?
About 0.7 g of protein per 100 g and 1.1 g per 1 cup. That works out to 1.0 g per 100 kcal, so it's not primarily a protein source.
Is grapes, red or green good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are red grapes healthier than green grapes?
Calories and macros are nearly identical. Red and purple grapes have more anthocyanins and resveratrol in their skins, which are being studied for possible heart benefits, though a serving contains only small amounts. Pick whichever you like.
Does eating grapes give you the benefits of red wine?
Grapes provide many of the same polyphenols as red wine without the alcohol, so they're the better source. Resveratrol claims come mostly from high-dose lab studies, not normal food intake. Grapes are a fine fruit choice. Just don't expect dramatic health effects.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.