GrapesFruit
67
kcal / 100g
2
kcal / 1 grape
5 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 67kcal | — |
| Protein | 0.63g | 1% |
| Total lipid (fat) | 0.35g | 0% |
| Fatty acids, total saturated | 0.114g | 1% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 17.15g | 6% |
| Fiber, total dietary | 0.9g | 3% |
| Total Sugars | 16.25g | — |
| Sodium, Na | 2mg | 0% |
Vitamins & Minerals
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Vitamin K contributes to normal blood clotting EU register →
Vitamin K contributes to the maintenance of normal bones EU register →
Diet Compatibility
- VeganYes
Yes — Grapes is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Grapes is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Grapes is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Grapes is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Grapes is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Grapes is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Grapes is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Grapes is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Grapes is not keto-friendly (16.25 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Grapes is not low-carb (16.25 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarNo
No — Grapes is not low in sugar (16.25 g sugar per 100g, over the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Grapes is not high in protein (0.63 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Grapes is low-fat (0.35 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Grapes is not low-calorie (67 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Grapes are not considered keto-friendly: they run about 16g net carbs per 100g, per Diet Doctor's low-carb fruit guide. That's a big chunk of a strict keto diet's typical daily allowance of under 20g net carbs, even before other meals. [8]
Monash University, the leading low-FODMAP research authority, currently caps a low-FODMAP grape serving at just 2 grapes as of its June 2024 retest — down from a full cup before 2021. That's due to excess fructose, and it's a much stricter limit than some other labs use. [9]
FODMAP Friendly, a separate lab, has tested red seedless grapes as low-FODMAP at a much larger 150g (about 1 cup) serving. The two testing bodies disagree substantially — likely because FODMAP content varies with growing conditions, ripeness, and storage, so results shift by batch. [10]
Grape allergy isn't one of the FDA's major/Big-9 allergens and is uncommon, but it's real and documented in clinical literature. One case series found that about 48% of grape-allergic patients were also cross-sensitized to cherries. [11]
In a separate study of 61 patients with grape hypersensitivity, oral allergy syndrome symptoms preceded more severe reactions in 77% of cases. Skin and respiratory symptoms were the most commonly reported reaction types in that group. [12]
The FDA's gluten-free labeling guidance lists fresh fruit, including grapes, among foods that are naturally free of gluten. That means grapes need no special gluten-free certification or labeling to be safely eaten on a gluten-free diet. [13]
Health Benefits
Academic reviews of grape polyphenols — resveratrol, anthocyanins, flavonoids — link them to favorable changes in blood lipids, inflammation, and blood vessel function in some studies.
One 2026 review covering 37 studies found modest, consistent improvements in cardiovascular risk markers, but it explicitly stopped short of showing fewer heart attacks or strokes. Its lead author also disclosed funding from a company that markets one of the grape varieties it discussed. [1]Grapes sit in the low-to-medium glycemic index range, with one source citing the University of Sydney's GI database at roughly 43-53 (averaging about 48). That means they raise blood sugar more gradually than high-GI foods carrying the same amount of carbohydrate. [2]
Wine and grape juice are subject to an EU regulatory limit for the mold-related toxin ochratoxin A, capped at 2 micrograms per kilogram. This limit exists specifically because grapes and grape products can accumulate this toxin when stored or processed improperly. [3]
Ochratoxin A found in improperly stored grapes or grape products has caused kidney damage in animal studies, according to the FDA. Its cancer risk in humans remains unclear and is still under scientific monitoring. [4]
Earlier academic reviews found grape polyphenols may favorably affect blood lipids, inflammation, and blood pressure in some populations. Proposed mechanisms include inhibiting LDL oxidation and platelet aggregation, and improving how well blood vessels function. [5]
A 1-cup serving of grapes has notably more sugar and less fiber than a 1-cup serving of strawberries, per Consumer Reports. Grapes also have less fiber — about 1.5g per cup compared to strawberries' roughly 3g.
That same outlet also noted some grape juice brands have tested with concerning heavy metal levels in the past. [6]
Storage & Buying Tips
For freezing grapes for later use, University of Georgia Extension's National Center for Home Food Preservation recommends a cold-pack method using a 40% sugar syrup. They also describe a cooked puree pack and a juice pack for jelly-making as alternatives.
Whichever method you use, grapes should be sorted, stemmed, and washed first, with seeded varieties halved and deseeded before packing. [7]
Frequently Asked Questions
Can you eat grapes while pregnant?
Yes — mainstream pregnancy-nutrition sources agree grapes are safe in normal amounts during pregnancy, valued for hydration, fiber, and vitamin C and K. The main precautions are washing them well and cutting large grapes (or choosing seedless) to reduce choking risk.
Watch portion size if you're managing gestational diabetes, since grapes carry natural sugar. Some lower-quality sites also raise a resveratrol-toxicity concern from an animal study using doses far beyond what anyone eats in whole grapes — worth a quick check with your provider rather than worry. [14]
Why do grapes sometimes have a white powdery coating?
That's called 'bloom' — a natural, harmless wax the grape itself produces, which helps it hold onto moisture. It's not dirt, pesticide residue, or mold, and it's actually a sign the grapes have been handled gently and are fresh.
Rinse it off right before eating. If the coating looks fuzzy rather than powdery, that's actual mold, and the grape should be tossed. [15]
Can you freeze fresh grapes without changing their texture?
Not quite — freezing itself is safe, and frozen grapes last roughly 8 to 12 months. But since grapes are mostly water, that water expands as it freezes, leaving them noticeably softer once thawed.
That's why frozen grapes are usually eaten straight from the freezer as a sorbet-like snack, or blended into smoothies, rather than thawed and eaten fresh. They're reported to keep most of their vitamin C, vitamin K, and antioxidant content through the freeze. [16]
Are seeded or seedless grapes better for you?
It depends what you're optimizing for — sources genuinely disagree. A peer-reviewed comparison found seedless varieties had less starch (so fewer calories) and more antioxidant phenols in the flesh than seeded ones at market maturity.
Seeds themselves concentrate certain polyphenols and resveratrol not found in the flesh, with one estimate putting roughly a third of these compounds in the seeds. Most people don't chew and digest the bitter seeds, though, which limits any practical benefit. [17]
Grapes vs. raisins: what's the nutritional difference?
Raisins are just dried grapes, and drying concentrates sugar and calories into a much smaller volume. A USDA-sourced comparison puts fresh grapes at about 69 calories per 100g versus roughly 299 calories per 100g for raisins.
Raisins pack far more fiber, iron, and potassium per 100g than fresh grapes do — one comparison found roughly 330% more potassium and 656% more fiber. Fresh grapes win on vitamin C and K, and being mostly water, they're far less calorie-dense for the same volume eaten. [18]
Can you roast grapes in the oven?
Yes — a commonly cited method roasts grapes at 200°C (180°C fan, gas mark 6) for about 25 minutes, until they shrivel slightly. Let them cool 5 to 10 minutes before serving.
Roasting concentrates the grapes' natural sweetness and flavor, which pairs well with cheese boards, roasted meats, or desserts. [19]
Found in these products
None of the products in our database currently contain Grapes.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Grapes, american type (slip skin), raw” (SR Legacy, fdcId 174682), updated 2026-08-27.
Research reviewed 2026-08-27.
- Rasines-Perea et al., Molecules : A Journal of Synthetic Chemistry and Natural Product Chemistry (2016-12-31)
- Grapes Glycemic Index - Nutrition Facts & Health Benefits
- Ochratoxin in wine - Food & Feed Analysis
- FDA — Mycotoxins
- Effect of grape and other berries on cardiovascular health - PubMed (2015-05-31)
- Are Grapes Good for You? - Consumer Reports
- National Center for Home Food Preservation - National Center for Home Food Preservation
- Diet Doctor — Low-carb fruits and berries – the best and the worst (2016-03-29)
- A Little Bit Yummy — Research Update: Grapes and the Low FODMAP Diet (2024-07-11)
- FODMAP Everyday — Are Grapes Low FODMAP? (2024-10-04)
- Anaphylactic reactions to cherries, strawberries, and grapes
- Sensitization to other foods in subjects with reported allergy to grapes - PubMed (2006-01-31)
- Food Facts From the U.S. Food and Drug Administration
- Happiest Baby — Are Grapes Safe to Eat During Pregnancy? (2025-11-21)
- » Storage and Handling
- Kitchn — I Tried 7 Ways of Storing Grapes and the Winner Outlasted Them All (and Made a Huge Difference) (2024-03-14)
- Nutritional value and antioxidant content of seed-containing and seedless eggplant fruits of two cultivars grown under protected cultivation during autumn-winter and spring-summer - PubMed (2017-07-31)
- Soupersage — Nutrition Comparison: Raisins Vs Grapes
- Good Food — Roasted grapes (2025-11-18)