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Grapes are juicy, easy to eat and mostly water, with natural sugar, a little fiber and modest amounts of vitamin K, copper and potassium. One cup of red or green seedless grapes has about 104 calories and 23 grams of sugar in USDA data. When people ask about grapes benefits, the honest answer is that grapes are a convenient whole fruit, while most of the research behind headline claims tested grape powders, juices and extracts rather than fresh grapes. Below are the USDA grape nutrition facts, red vs green grapes, what the meta-analyses found, how grapes compare with juice and raisins, and the safety points for young children and dogs.
Peptide Labs does not sell grapes or grape products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of red or green grapes (151 g) has about 104 calories, 23.4 grams of sugar and 1.4 grams of fiber in USDA data.
- A cup supplies about 21% of the Daily Value for copper and 18% for vitamin K.
- USDA lists red and green table grapes as one entry; muscadine grapes have far more fiber per 100 grams.
- Meta-analyses of grape products found small or no effects on blood sugar, blood pressure and body weight, with low-quality evidence.
- Whole grapes are a known choking risk for young children, and grapes are toxic to dogs.
Grape nutrition per cup and per 10 grapes
The table uses the USDA FoodData Central SR Legacy entry for raw red or green European-type grapes, such as Thompson seedless (FDC 174683), at USDA’s portion weights for one cup (151 grams) and 10 grapes (49 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw red or green grapes) | 10 grapes (49 g) | % DV | 1 cup (151 g) | % DV |
|---|---|---|---|---|
| Calories | 34 | Not applicable | 104 | Not applicable |
| Carbohydrate | 8.9 g | 3% | 27.3 g | 10% |
| Total sugars | 7.6 g | No DV | 23.4 g | No DV |
| Fiber | 0.4 g | 2% | 1.4 g | 5% |
| Protein | 0.4 g | 1% | 1.1 g | 2% |
| Vitamin K | 7 mcg | 6% | 22 mcg | 18% |
| Copper | 0.06 mg | 7% | 0.19 mg | 21% |
| Potassium | 94 mg | 2% | 288 mg | 6% |
| Thiamin (vitamin B1) | 0.03 mg | 3% | 0.10 mg | 9% |
| Vitamin B6 | 0.04 mg | 2% | 0.13 mg | 8% |
| Vitamin C | 1.6 mg | 2% | 4.8 mg | 5% |
Grapes are about 80% water by weight, which is why a full cup lands near 100 calories. Most of the carbohydrate is natural sugar, and fiber is low compared with many fruits, so grapes sit toward the higher-sugar end of our fruit sugar guide. Vitamin K is the standout vitamin; people who take warfarin are usually asked to keep vitamin K intake steady, a topic covered in our vitamin K foods guide. Grapes are not a meaningful vitamin C source, despite their fresh image; our sibling guide to guava shows a fruit at the other extreme.
Red vs green grapes, Concord and muscadine
USDA SR Legacy lists red and green table grapes as a single entry, so there is no separate USDA nutrient profile for each color. Calories, sugar and minerals are close; red and purple grapes get their color from pigments in the skin, which is why researchers who study grape plant compounds focus on the skins. Other grape types do differ, as the table shows per 100 grams.
| Per 100 g (USDA FDC ID) | Calories | Total sugars | Fiber (% DV) | Potassium (% DV) | Vitamin C (% DV) |
|---|---|---|---|---|---|
| Red or green grapes, raw (174683) | 69 | 15.5 g | 0.9 g (3%) | 191 mg (4%) | 3.2 mg (4%) |
| Concord-type slip-skin grapes, raw (174682) | 67 | 16.3 g | 0.9 g (3%) | 191 mg (4%) | 4.0 mg (4%) |
| Muscadine grapes, raw (173040) | 57 | Not listed | 3.9 g (14%) | 203 mg (4%) | 6.5 mg (7%) |
| Dark seedless raisins (168165) | 299 | 65.2 g | 4.5 g (16%) | 744 mg (16%) | 2.3 mg (3%) |
| Grape juice, unsweetened, no added vitamin C (173042) | 60 | 14.2 g | 0.2 g (1%) | 104 mg (2%) | 0.1 mg (0%) |
Muscadines, the thick-skinned grapes of the US Southeast, list more than four times the fiber of table grapes in USDA data and unusually high manganese. Grape skins also contain resveratrol, the plant compound behind years of red wine headlines. In grapes it sits only in the skins and levels vary, and most US resveratrol supplements are made from Japanese knotweed root rather than grapes; our resveratrol guide covers what that research does and does not show. For other colorful plant compounds, see our guide to antioxidant-rich foods.
Grapes benefits: what the research shows
Grape research is larger than for many fruits, but much of it tested grape powder, juice, raisins or extracts, often in small trials. Here is what pooled analyses of randomized trials found.
- Blood sugar (2021 meta-analysis): 29 trials with 1,297 adults found a small drop in HOMA-IR, a calculated marker of insulin resistance, but no change in fasting insulin or HbA1c, and fasting glucose changes slightly favored the control groups. The authors called for larger, longer trials.
- Blood pressure (2023 meta-analysis): 30 trials found grape products lowered systolic blood pressure by about 3 points, with low certainty of evidence. Whole forms such as raisins and grape powder showed the effect; grape juice did not. Diastolic pressure, blood vessel function and heart rate did not change.
- Body weight (2025 meta-analysis): grapes or grape products had no significant effect on body weight, waist size or body fat. A tiny change in BMI was judged unreliable because study quality was low.
- Gut bacteria (2023 study): in 29 healthy adults, two weeks of eating grapes did not change overall microbial diversity, though some bacterial groups and metabolites shifted. It had no separate control group and was funded by the California Table Grape Commission and the National Cancer Institute.
So, are grapes healthy? They are a whole fruit with water, potassium, vitamin K and copper, and they fit the Dietary Guidelines fruit group like any other fruit. Claims that grapes control blood sugar, cut blood pressure meaningfully or help weight loss go beyond the evidence. If you manage diabetes, ask your clinician or dietitian how fruit fits your plan; our low glycemic foods guide explains why whole fruit behaves differently from juice. On smaller portions with a GLP-1 medicine, our GLP-1 diet guide covers how watery fruits fit in.
Calories in grapes compared with grape juice and raisins
Calories in grapes depend on the form. Drying and juicing change the numbers a lot, as the USDA per-serving values show.
| Form (USDA entry) | Serving | Calories | Total sugars | Fiber (% DV) | Potassium (% DV) |
|---|---|---|---|---|---|
| Red or green grapes (174683) | 1 cup, 151 g | 104 | 23.4 g | 1.4 g (5%) | 288 mg (6%) |
| Grape juice, unsweetened (173042) | 1 cup, 253 g | 152 | 35.9 g | 0.5 g (2%) | 263 mg (6%) |
| Dark seedless raisins (168165) | 1 oz, 28.35 g | 85 | 18.5 g | 1.3 g (5%) | 211 mg (4%) |
A cup of unsweetened grape juice has more sugar than a cup of grapes and almost none of the fiber. The Dietary Guidelines advise no 100% juice for babies under 12 months and say most fruit for toddlers should come from whole fruit. Raisins pack the sugar and calories of a larger pile of grapes into a small handful; our raisins guide compares raisins vs grapes in detail. For other juices with a research following, see our pomegranate juice guide.
Grape safety: choking, allergy and dogs
- Young children: the Dietary Guidelines list grapes among foods that can be a choking risk for young children and advise offering foods in a size, shape and texture a child can chew and swallow easily. Pediatric emergency doctors have published cases of fatal and near-fatal grape choking, warning that a whole grape is the right size and shape to block a small airway. Ask your pediatrician how to prepare grapes for your child’s age.
- Allergy: grapes are not one of the nine major food allergens that US labels must declare, but grape allergy exists. A 2016 case report described a child with anaphylaxis after grape and apple seed linked to lipid transfer proteins, a type of plant allergen. Hives, swelling or breathing trouble needs urgent care; for unclear symptoms, see an allergist, and our elimination diet guide explains why testing should be supervised.
- Dogs: grapes, raisins, currants and sultanas can cause acute kidney injury in dogs, according to the Cornell University College of Veterinary Medicine. The toxic amount is unknown and it is impossible to predict which dog will be affected, so any amount is an emergency. The ASPCA notes that tartaric acid is suspected as the toxic component. Call your veterinarian or the ASPCA Animal Poison Control Center at (888) 426-4435 right away.
Frequently Asked Questions
What are the main grapes benefits?
Grapes are a watery whole fruit with potassium, vitamin K and copper. Trials of grape products show small or no effects on blood sugar, blood pressure and weight.
How many calories are in a cup of grapes?
About 104 calories per cup (151 grams) of raw red or green grapes, with 23.4 grams of sugar, in USDA data.
Are red grapes healthier than green grapes?
USDA lists them as one entry with the same nutrient values. Red skins carry more pigment, but a health difference in people has not been shown.
Are grapes healthy if they are high in sugar?
Grapes have natural sugar with water and some fiber. Whole grapes are a better fit than juice, which has more sugar per cup and almost no fiber.
Do grapes contain resveratrol?
Yes, in the skins, in varying amounts. Most resveratrol supplements are made from Japanese knotweed root, not grapes.
Are grapes dangerous for dogs?
Yes. Grapes and raisins can cause kidney injury in dogs, and the toxic amount is unknown. Call a veterinarian or pet poison control right away.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Guava: Benefits, USDA Nutrition, Vitamin C and How to Eat It, Raisins: USDA Nutrition per Ounce, Sugar, Golden vs Dark and Research, Resveratrol: What the Research Shows, Side Effects and Sources, Types of Grapes: European, American and Muscadine With USDA Data.