How many calories are in grapes?
Grapes has 104 calories per 1 cup (151 g) — that's 69 calories per 100 g, roughly 5% of a 2,000-calorie day. Most of those calories come from carbohydrate.
USDA FoodData Central · raw · FDC 174683
Calories by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (151 g) | 104 | 1.1 g | 27.3 g | 0.3 g |
| 100 g | 69 | 0.7 g | 18.1 g | 0.2 g |
| 1 oz (28 g) | 20 | 0.2 g | 5.1 g | 0.1 g |
Where the calories come from
Protein 4% Carbs 94% Fat 2%
Calories computed from USDA per-100 g data (FDC 174683, SR Legacy). raw. The macro split uses general Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and is approximate.
A cup of grapes carries about 104 calories — that comes straight from USDA’s 69 calories per 100 g for a typical 151 g cup. That makes grapes a genuinely light, naturally sweet snack: a whole cup is roughly 5% of a 2,000-calorie day, less than a banana and far less than a handful of nuts. The catch isn’t the per-cup number; it’s that grapes are some of the easiest fruit to graze, so a “few handfuls” in front of the TV can quietly become two cups and ~208 calories.
Where the calories in grapes come from
Grapes are a carbohydrate food, and the calorie breakdown makes it obvious. Of those ~104 calories, about 94% come from carbohydrate — overwhelmingly the natural sugar that makes grapes taste like candy — with only about 4% from their ~1.1 g of protein per cup and a negligible ~2% from a trace of fat. A cup holds roughly 27 g of carbs, of which around 23 g is sugar. That’s why grapes read as a quick, refreshing treat rather than a meal: the body turns that sugar into fast fuel, which is pleasant on a warm afternoon and does nothing for protein or staying power.
A light snack that’s easy to over-pour
On calorie density, grapes sit on the lighter end of the fruit shelf — denser than watery watermelon but well below a banana, because they carry water and sugar but no fat or starch. At ~20 calories an ounce, a small bunch is a smart, low-effort swap for chips or sweets. The practical move is to portion them: a measured cup is a tidy ~104-calorie snack, while eating straight from the bag is how a light fruit turns into a few hundred calories without registering. Freeze a cup for a slow-eating summer treat, or pair grapes with a protein source — a few cubes of cheese, a scoop of cottage cheese — to turn pure carbohydrate into something that actually holds you over.
For the flip side of the macro picture, see protein in grapes — and remember a cup of grapes is honest, light energy, just easy to eat by the bowlful.
Frequently Asked Questions
How many calories are in a cup of grapes?
About 104 calories in one cup (151 g), based on USDA's 69 calories per 100 g (FDC 174683). That's a light, naturally sweet snack — but grapes are easy to graze by the handful, so a casual bowl can be two cups (~208 calories) before you notice.
How many calories are in grapes per 100 g or per ounce?
69 calories per 100 g, which is about 20 calories per ounce (28 g). That's a low-to-moderate calorie density for a fruit — grapes hold a fair bit of water and sugar but no fat or starch, so they stay relatively light per bite.
Where do the calories in grapes come from?
Almost entirely carbohydrate. Using standard Atwater factors, roughly 94% of a grape's calories come from carbs (mostly natural sugar), about 4% from its ~0.7 g of protein per 100 g, and only ~2% from its trace of fat. Grapes are essentially a package of sweet, quick carbohydrate.
Are grapes good for weight loss?
They can fit, with one caveat. A cup is only ~104 calories and grapes are refreshing and naturally sweet, which makes them a smart swap for candy — but they're effortless to graze, and the calories add up quietly when you eat straight from the bag. Portion them into a bowl rather than picking endlessly, and they're an easy ~100-calorie treat.
How many calories are in 20 grapes?
Roughly 70 calories for about 20 seedless grapes (~100 g), give or take by grape size. A standard 1-cup serving is closer to 30 grapes and ~104 calories. Grapes are one of the easiest fruits to lose count of, so it helps to measure once to see what a cup actually looks like.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 174683 (Grapes, red or green (European type, such as Thompson seedless), raw; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the TDEE calculator to turn this into a daily target.