How Many Calories Are in Grapes?

If you want to know how many calories are there in one cup of grapes, and what are the major benefits of grapes then this article is for you.These grape nutrition facts will surprise you!

Grapes are a versatile fruit which is eaten directly without being required to be peeled or cooked. Grapes comes in 4 different colors and they are Green Grapes, Red Grapes, Black Grapes, and Purple Grapes. These all share one common trait which is, they all are very delicious!

But how many calories are actually in grapes? Let’s take a look.

Key Takeaways:

  1. Grapes are a low calorie fruit, which have an average of about 60-80 calories per cup.
  2. Grapes are a nutritious fruit which provides many benefits to your health such as reducing the risk of diseases like cancer and diabetes.
  3. Grapes are good for your skin and hair.
  4. Grapes strengthens your immune system.
  5. Including grapes in your regular diet helps in weight loss.

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How Many Calories are Actually There in Grapes?

Grapes are a low calorie fruit, which have an average of about 60-80 calories per cup, depending on the variety (62 calories to be exact). This makes grapes a great choice for people who are looking at their calorie intake and trying to lose weight.

There are several surprising health benefits of including fresh grapes in your diet which you probably don’t know about, even if you’re regularly eating grapes!

8 Health Benefits of Grapes

Grapes as already mentioned are a nutritious fruit that provides many health benefits such as reducing the risk of diseases like cancer and diabetes. Grapes are also a great source of important vitamins and minerals like Vitamin C and K, potassium, folate, and polyphenols which are quite important for a human body.

Below mentioned are some of the major health benefits of eating grapes:

1. Grapes Reduces the Risk of Heart Disease

Eating grapes regularly may be the key to a better heart health. It has been found that people who eat grapes regularly are likely to have a less risk of heart diseases and heart strokes. Eating grapes also lower down your cholesterol levels, reduce inflammation in the blood vessels, and improve insulin sensitivity.

Read About: Heart Healthy Foods To Prevent Heart Diseases

2. Lowers the Blood Pressure

Consuming either fresh or frozen grapes results in significant improvements in your overall cardiovascular health, including reduction in both systolic and diastolic blood pressure. It also helps in providing beneficial effects to people suffereing from hypertension.

Also, the flavonoids present in grapes plays an important role in reducing your blood pressure levels. Eating just a few number of grapes on a regular basis can improve your cardiovascular health which in turn can help you in staying safe and healthy!

3. Eating Grapes Prevents Constipation

Yes, you read it right!!! Eating grapes can be a great way to prevent constipation. Grapes are high in dietary fiber, which helps in keeping your digestive system regulated and active. A dietary fiber is responsible of pulling the water into the colon and makes sure that all the waste in your body moves smoothly though your digestive system.

Eating up to 50-100 grams of grapes on a daily basis can improve your digestive system. One cup serving of grapes (roughly 80-110 grams) contains about 1.4-1.8 grams of fiber, but if you mix the grapes with other healthy fruits like apples or bananas, then they can easily add up in increasing the amount of dietary fiber.

So by mixing your diet with grapes and other fruits, not only will you be getting a tasteful mix fruit bowl but also you will be ensuring that your body gets a smooth digestive system.

4. Grapes Can Strengthen Your Immune System

Eating grapes is one of a great way to strengthen your immune system in a natural manner. Grapes are high in Vitamin C, which increases the production of white blood cells in your body which then protects your body against many harmful diseases and infections.

Grapes also contains polyphenols which is a compound usually found in plants which provides antioxidant and anti-inflammatory benefits to your body.

When you consume grapes, you also consume polyphenols which creates a protective barrier between your cells and environmental pollutants, decreasing the risk of you getting ill from viruses and bacteria.

So, if you are looking for an easy way to strengthen and boost your immune system, including grapes into your diet is a perfect solution!

Must Read About: Health Benefits of Kefir for a Healthy Lifestyle

5. Grapes Have High Antioxidant Properties

The skin of grapes is high in antioxidants, which are responsible of repairing your body’s cells against any damage. There are many types of table grapes, from red to black. Red grapes have slightly more antioxidant properties than green grapes, due to their darker skin. This also applies to black grapes, which are also more tasty.

If you are worried that the antioxidants might not be there if the grapes are crushed or fermented then no need to worry as it remains in there even when crushed. This is why beverages like grape juice and red wine, or condiments like grapes jelly, are also beneficial for your health.

Consuming grapes (around two and a half cups of grapes in two weeks) also reduces the expression of genes responsible for increasing the colon cancer cells.

6. Grapes are Good for Your Skin and Hair

Eating grapes can improve the look and feel of your skin and hair. The antioxidant properties in red and black grapes comes from high amount of vitamin C and resveratrol and both of these are highly important for collagen production which helps in making your skin look more youthful.

Additionally, the various micro-nutrients found in grapes makes your hair more strong and healthy. Being a low fat refreshing snack, grapes may just be the secret of achieving a beautiful skin and healthy and shiny hair.

7. Grapes Helps in Preventing Cancer

Adding grapes in your diet can also help you in reducing the risk of getting cancer. There are a few unique compounds and antioxidants found in grapes which can stop or slow down the development and growth of cancer cells in your body, skin cancer cells or prostate cancers.

Clinical studies have shown that people having grapes added in their diet are at reduced risk of getting infected by cancer.

8. Grapes are Full of Nutrients

Grapes are rich in many vitamins and nutrients which provides a good amount of your daily value (dv). In just one cup full of grapes (92 grams) you can find:

  • Carbs: 16 grams
  • Protein: 0.6 grams
  • Fiber: 0.8 grams
  • Copper: 0.192 milligrams
  • Vitamin K: 24% of your daily value
  • Vitamin B6: 0.1 milligrams
  • Vitamin C: 3.7 milligrams
  • Potassium: 176 milligrams

9. Eating Grapes Help with Blood Clotting

Another potential benefit of including grapes is your regular diet is that it helps in blood clotting. Vitamin K, which is found in grapes, plays a very crucial role in proper functioning of blood clots in human body.

Also Read About: Best Stress Relieving Foods To Keep Your Stress Away

10. Grapes Helps in Regulating Blood Sugar Levels

Grapes contain several vitamins and minerals, including chromium, that helps in supporting your blood sugar levels. Grape-based products like juice and seed extracts are equally effective when it comes to regulating your blood sugar level.

How Many Calories Are in Grape Products?

There is no surprise that grape products contains calories, as this delicious fruit can be used in many different ways.

Here are 10 grape products and the caloric content present in each one of them:

  1. Grapes – approximately 62 calories per cup.
  2. Grape Juice (prepared by concord grapes) – approximately 152 calories per cup.
  3. Grape Jelly – approximately 50-55 calories per tablespoon.
  4. Grapefruit – approximately 52 calories per half fruit.
  5. Raisins (dried grapes) – approximately 129 calories per small box (43 g).
  6. Grape sauce – approximately 638 calories per 1 container (250 grams).
  7. Grape seed oil – approximately 120 calories per tablespoon.
  8. Grape seed flour – approximately 110 calories per 1/4 cup.
  9. Grapefruit juice – approximately 76 calories per glass (196 g).
  10. Grape leaves – approximately 13 calories per cup (14 g).

From Where Can I Buy Organic Grapes?

Organic grapes are a great option for those who are looking for a healthier alternative for their snacking needs. If you are looking for buying organic grapes then many retailers, local grocery stores near you, and even online grocers are now offering them.


Grapes are a delicious, healthy fruit which provides many nutritional benefits. In addition to this, grapes are packed with antioxidants, helps in regulating blood sugar levels and improves blood clotting.

Grapes are also full of other important vitamins and minerals which provides benefit to your health.

Adding grapes in your daily diet is an easy way to improve your overall health!

Questions Which People Also Ask About Calories in Grapes

Are Grapes Good for Weight Loss?

Yes, grapes are good for weight loss. Grapes contain fiber and antioxidants which can help you in feeling full without consuming too many calories. Additionally, they also provide essential vitamins and minerals which helps in keeping your body healthy.

How Many Calories are in 10 Medium Grapes?

10 medium grapes contain approximately 60-70 calories. They also provide a good amount of fiber, vitamins and minerals which are beneficial for your health.

Why are Grapes so High in Calories?

Grapes usually contains natural sugar which can add to its overall calorie count. Additionally, many grape products like juice and jelly contains added sugar in it, which can further increase the caloric content.

What Color Grapes are the Healthiest?

All types of grapes are equally healthy. However, red and purple grapes contain more antioxidants than green grapes. White grapes contain more fiber than other colors of grapes.

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