Fruits
Grapes nutrition facts
A 1 undetermined cup (14 g) serving of grapes provides 13 calories, 1 g protein, 2 g carbohydrate, and 0 g fat — about 20% of its calories from protein, 63% from carbohydrate, and 17% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup (14 g) | Per 100 g |
|---|---|---|
| Calories | 13 | 93 |
| Protein | 1 g | 6 g |
| Total carbohydrate | 2 g | 17 g |
| Total fat | 0 g | 2 g |
Vitamins & minerals
Per serving (14 g)
- Vitamin C
- 1.55 mg
- Vitamin A (RAE)
- 193 mcg
- Vitamin E
- 0.28 mg
- Vitamin K
- 15.2 mcg
- Thiamin (B1)
- 0.01 mg
- Riboflavin (B2)
- 0.05 mg
- Niacin (B3)
- 0.33 mg
- Vitamin B6
- 0.06 mg
- Folate (DFE)
- 11.6 mcg
- Magnesium
- 13.3 mg
- Phosphorus
- 12.7 mg
- Zinc
- 0.09 mg
- Copper
- 0.06 mg
- Manganese
- 0.40 mg
- Selenium
- 0.13 mcg
Photo by Jason Leung on Unsplash
Selecting, storing & prepping grapes
- Selecting
- Choose plump grapes still firmly attached to green, pliable stems — shriveling near the stem is an early sign of age.
- Storing
- Keeps about a week refrigerated, left unwashed until ready to eat. Whole grapes freeze well for about a month and make a genuinely good frozen snack.
- Prepping
- Rinse just before eating rather than right after buying, for the same moisture reason as other berries.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup (14 g), grapes is an excellent source of Vitamin A and a good source of Manganese and Vitamin K.
% of the FDA Daily Value per 1 undetermined cup (14 g) serving.
Key metrics
Nutrient density
Per 100 kcal, grapes delivers about 21% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin A than 100% of foods · 100% of fruits
- More fiber than 98% of foods · 100% of fruits
- More calcium than 95% of foods · 100% of fruits
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest fruits to grapes by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in grapes?
- A 1 undetermined cup (14 g) serving of grapes has about 13 calories. Per 100 g, it has 93 calories — a low calorie density.
- How much protein is in grapes?
- Grapes provides about 1 g of protein per 1 undetermined cup (14 g) serving.
- What are the macros in grapes?
- Per serving, grapes has roughly 1 g protein, 2 g carbohydrate, and 0 g fat. By calories, that is 20% protein, 63% carbohydrate, and 17% fat.
- Is grapes high in protein?
- Grapes has a protein density of about 6 g per 100 kcal, and 20% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in grapes?
- Per 1 undetermined cup (14 g), grapes is a notable source of Vitamin A, Manganese, and Vitamin K. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of grapes?
- Per 1 undetermined cup (14 g), grapes has 13 calories, 1 g protein, 2 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin A, Manganese, and Vitamin K. See the full nutrition facts label above for every vitamin and mineral.
Use it
More fruits
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 168575 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Grapes Nutrition Facts.” https://nutrifactshub.com/foods/grapes