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Grape nutrition: calories, carbs, GI, protein, fiber, fats

Grapes, american type (slip skin), raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on November 09, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Grape

What Do 60 Calories or 100 Grams of Grape Look Like?

The photo below represents what 100 grams of grape looks like to help you visualize its weight and calories.

As you can see, about 18 grapes comprised 100 grams or 60 calories, which means one grape is approximately 5.5 grams or 3.3 calories. 

One serving size of grapes is 92 grams (1 cup), which contains 55 calories accordingly.

60 Calories or 100 Grams of Grape
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: November 09, 2023
Medically reviewed by Jack Yacoubian

Important nutritional characteristics for Grape

Grape
Glycemic index ⓘ Source:
Check out our full article on Grape glycemic index
Check out our Glycemic index chart page for the full list.
49 (low)
Glycemic load 7 (low)
Insulin index ⓘ II for black grapes, Waltham cross https://academic.oup.com/ajcn/article/66/5/1264/4655967 82
Calories ⓘ Calories per 100-gram serving 67
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 16.25 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (92 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -3.6 (alkaline)
Oxalates ⓘ https://www.researchgate.net/publication/259133562 3mg
TOP 31% Vitamin C ⓘHigher in Vitamin C content than 69% of foods
TOP 34% Sugar ⓘHigher in Sugar content than 66% of foods
TOP 34% Manganese ⓘHigher in Manganese content than 66% of foods
TOP 36% Net carbs ⓘHigher in Net carbs content than 64% of foods
TOP 38% Carbs ⓘHigher in Carbs content than 62% of foods

Grape calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 67
Calories in 1 cup 62 92 g
Calories in 1 grape 2 2.4 g

Grape Glycemic index (GI)

Source:
Check out our full article on Grape glycemic index
Check out our Glycemic index chart page for the full list.
49

Grape Glycemic load (GL)

7

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Calcium: 14 mg of 1,000 mg 1%
Iron: 0.29 mg of 8 mg 4%
Magnesium: 5 mg of 420 mg 1%
Phosphorus: 10 mg of 700 mg 1%
Potassium: 191 mg of 3,400 mg 6%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.04 mg of 11 mg 0%
Copper: 0.04 mg of 1 mg 4%
Manganese: 0.718 mg of 2 mg 31%
Selenium: 0.1 µg of 55 µg 0%

Mineral chart - relative view

Manganese
0.718 mg
TOP 34%
Potassium
191 mg
TOP 61%
Calcium
14 mg
TOP 66%
Copper
0.04 mg
TOP 85%
Iron
0.29 mg
TOP 85%
Magnesium
5 mg
TOP 92%
Phosphorus
10 mg
TOP 93%
Zinc
0.04 mg
TOP 95%
Selenium
0.1 µg
TOP 96%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 4% 37%
Vitamin A: 100 IU of 5,000 IU 2%
Vitamin E : 0.19 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4 mg of 90 mg 4%
Vitamin B1: 0.092 mg of 1 mg 8%
Vitamin B2: 0.057 mg of 1 mg 4%
Vitamin B3: 0.3 mg of 16 mg 2%
Vitamin B5: 0.024 mg of 5 mg 0%
Vitamin B6: 0.11 mg of 1 mg 8%
Folate: 4 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Choline: 5.6 mg of 550 mg 1%
Vitamin K: 14.6 µg of 120 µg 12%

Vitamin chart - relative view

Vitamin C
4 mg
TOP 31%
Vitamin A
100 IU
TOP 42%
Vitamin K
14.6 µg
TOP 48%
Vitamin B1
0.092 mg
TOP 51%
Vitamin B6
0.11 mg
TOP 62%
Vitamin E
0.19 mg
TOP 77%
Vitamin B2
0.057 mg
TOP 79%
Folate
4 µg
TOP 83%
Vitamin B3
0.3 mg
TOP 84%
Choline
5.6 mg
TOP 91%
Vitamin B5
0.024 mg
TOP 95%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

17% 80%
Protein:
Daily Value: 1%
0.63 g of 50 g
1%
Fats:
Daily Value: 1%
0.35 g of 65 g
1%
Carbs:
Daily Value: 6%
17.15 g of 300 g
6%
Water:
Daily Value: 4%
81.3 g of 2,000 g
4%
Other:
0.57 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 4% 5% 2% 2% 2% 6% 3% 3% 10%
Tryptophan: 3 mg of 280 mg 1%
Threonine: 17 mg of 1,050 mg 2%
Isoleucine: 5 mg of 1,400 mg 0%
Leucine: 13 mg of 2,730 mg 0%
Lysine: 14 mg of 2,100 mg 1%
Methionine: 21 mg of 1,050 mg 2%
Phenylalanine: 13 mg of 1,750 mg 1%
Valine: 17 mg of 1,820 mg 1%
Histidine: 23 mg of 700 mg 3%

Fat type information

50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g

Fiber content ratio for Grape

95% 5%
Sugar: 16.25 g
Fiber: 0.9 g
Other: 0 g

All nutrients for Grape per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 67kcal 3% 81% 1.4 times more than OrangeOrange
Protein 0.63g 2% 89% 4.5 times less than BroccoliBroccoli
Fats 0.35g 1% 83% 95.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4mg 4% 31% 13.3 times less than LemonLemon
Net carbs 16.25g N/A 36% 3.3 times less than ChocolateChocolate
Carbs 17.15g 6% 38% 1.6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.29mg 4% 85% 9 times less than Beef broiledBeef broiled
Calcium 14mg 1% 66% 8.9 times less than MilkMilk
Potassium 191mg 6% 61% 1.3 times more than CucumberCucumber
Magnesium 5mg 1% 92% 28 times less than AlmondAlmond
Sugar 16.25g N/A 34% 1.8 times more than Coca-ColaCoca-Cola
Fiber 0.9g 4% 51% 2.7 times less than OrangeOrange
Copper 0.04mg 4% 85% 3.6 times less than ShiitakeShiitake
Zinc 0.04mg 0% 95% 157.8 times less than Beef broiledBeef broiled
Phosphorus 10mg 1% 93% 18.2 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 100IU 2% 42% 167.1 times less than CarrotCarrot
Vitamin A RAE 5µg 1% 57%
Vitamin E 0.19mg 1% 77% 7.7 times less than KiwifruitKiwifruit
Selenium 0.1µg 0% 96%
Manganese 0.72mg 31% 34%
Vitamin B1 0.09mg 8% 51% 2.9 times less than Pea rawPea raw
Vitamin B2 0.06mg 4% 79% 2.3 times less than AvocadoAvocado
Vitamin B3 0.3mg 2% 84% 31.9 times less than Turkey meatTurkey meat
Vitamin B5 0.02mg 0% 95% 47.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.11mg 8% 62% 1.1 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 14.6µg 12% 48% 7 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 4µg 1% 83% 15.3 times less than Brussels sproutBrussels sprout
Saturated Fat 0.11g 1% 81% 51.7 times less than Beef broiledBeef broiled
Choline 5.6mg 1% 91%
Monounsaturated Fat 0.01g N/A 91% 699.9 times less than AvocadoAvocado
Polyunsaturated fat 0.1g N/A 85% 462.5 times less than WalnutWalnut
Tryptophan 0mg 0% 98% 101.7 times less than Chicken meatChicken meat
Threonine 0.02mg 0% 97% 42.4 times less than Beef broiledBeef broiled
Isoleucine 0.01mg 0% 99% 182.8 times less than Salmon rawSalmon raw
Leucine 0.01mg 0% 98% 187 times less than Tuna BluefinTuna Bluefin
Lysine 0.01mg 0% 98% 32.3 times less than TofuTofu
Methionine 0.02mg 0% 93% 4.6 times less than QuinoaQuinoa
Phenylalanine 0.01mg 0% 98% 51.4 times less than EggEgg
Valine 0.02mg 0% 97% 119.4 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 94% 32.6 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 67
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
6%
Total Carbohydrate 17g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 14mg 1%

Iron 0mg 0%

Potassium 191mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Grape nutrition infographic

Grape nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.