Grapes are a popular, convenient, and healthy snack, offering a naturally sweet flavor while providing essential nutrients. For individuals tracking food intake, understanding the caloric and nutritional content of this fruit is important for a balanced diet. Knowing the approximate numbers allows for accurate portion control, ensuring grapes contribute positively to daily energy goals.
Calorie Count and Standard Serving Size
A standard serving of grapes, defined as one cup, typically contains between 100 and 110 calories, making it a relatively low-energy food option. This volume translates to approximately 150 grams of whole, fresh grapes, regardless of whether they are red or green varieties. For general dietary tracking, the 104-calorie figure is a reliable estimate for a one-cup portion.
The caloric difference between common table grapes like Thompson Seedless (green) and Flame Seedless (red) is minimal. Both green and red grapes contain approximately 69 calories per 100-gram serving, meaning a cup of either color will be nearly identical in its energy contribution. This small variation means consumers can treat all common table grape varieties the same for general calorie-counting purposes.
Detailed Nutritional Breakdown
The majority of calories in grapes come from carbohydrates, accounting for about 94% of the fruit’s total energy content. A single cup supplies approximately 16 to 18 grams of total carbohydrates. This high carbohydrate level is largely due to natural sugars, primarily glucose and fructose, with about 15 grams of sugar present per serving.
Grapes have a high water content, contributing to their hydrating properties and low-calorie density. They contain only trace amounts of fat and protein, with less than one gram of each macronutrient per serving. The one-cup portion provides a modest amount of dietary fiber, typically around one gram, which is beneficial for digestive health.
Antioxidants and Health Value
Beyond the basic macronutrient profile, grapes offer considerable health value due to their rich concentration of beneficial plant compounds. These compounds, known as polyphenols, are distinct from vitamins and minerals and support overall wellness. The skins and seeds are particularly concentrated sources of these phytonutrients, which include flavonoids and anthocyanins.
One of the most researched polyphenols found in grapes, especially in red and purple varieties, is resveratrol. Resveratrol is recognized for its anti-inflammatory properties and its potential to contribute to cardiovascular health by promoting the function of the blood vessel lining. The compounds help reduce oxidative stress, which is a factor in the development of issues like atherosclerosis. Consuming whole grapes provides a complex mix of these antioxidants.