How much protein is in grapes?
Grapes has 1.1 g of protein per 1 cup (151 g) — that's 0.7 g per 100 g, or about 0.2 g per ounce. One 1 cup is roughly 2% of the 50 g Daily Value for protein.
USDA FoodData Central · raw · FDC 174683
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 1 cup (151 g) | 1.1 g | 104 | 0.3 g | 27.3 g |
| 100 g | 0.7 g | 69 | 0.2 g | 18.1 g |
| 1 oz (28 g) | 0.2 g | 20 | 0.1 g | 5.1 g |
Values computed from USDA per-100 g data (FDC 174683, SR Legacy). raw.
People search “protein in grapes” all the time, and the honest answer is that there’s almost none. One cup of grapes (151 g) carries about 1.1 g of protein — that’s 0.7 g per 100 g — for roughly 104 calories. To put that in perspective, a single egg has about six times the protein of a whole cup of grapes. If you came here hoping grapes were a hidden protein source, they aren’t, and no realistic portion will make them one: two cups is still only about 2.1 g of protein, but already ~208 calories and close to 47 g of sugar.
Why grapes aren’t a protein food
A grape is a carbohydrate food, plain and simple. A cup is about 27 g of carbohydrate, of which roughly 23 g is sugar, against that lonely ~1.1 g of protein and essentially no fat. That macro split is exactly why grapes work as a quick, naturally sweet snack — the body turns those sugars into fuel fast, which is pleasant on a hot afternoon and useless for hitting a protein target. The protein is so low that its amino-acid quality doesn’t even enter the conversation; you’d never eat grapes for their protein in the first place.
What grapes are genuinely good for
Grapes earn their place on two strengths, and neither is protein. The first is antioxidants — grapes, especially red and purple varieties, are one of the better-known dietary sources of resveratrol, the polyphenol studied for heart and blood-vessel health, alongside vitamin K and a little vitamin C. The second is simply being an easy, hydrating, naturally sweet finger food: no peeling, no prep, satisfying in place of candy, with a touch of potassium and fiber along the way. That makes grapes a smart snack on their own terms — just not a protein one.
So treat grapes as the carbohydrate-and-antioxidant snack they are, not the protein. The simplest fix is to pair them with a real protein source: drop a handful next to a few cubes of cheddar cheese or a scoop of cottage cheese, or eat them alongside Greek yogurt or a handful of almonds for staying power. If you’re tracking a daily protein goal, our guide on how much protein per day shows how to set the number — then let grapes do the refreshing while protein-dense foods do the muscle-building work. Other fruits people ask the same question about: apple and banana.
Frequently Asked Questions
How much protein is in grapes?
About 1.1 g of protein in a 1 cup serving (151 g), which is 0.7 g per 100 g (USDA FDC 174683). That cup is roughly 104 calories, and nearly all of it comes from sugar, not protein.
Are grapes a good source of protein?
No. At about 1.1 g per cup, grapes are one of the lowest-protein snacks you can grab — a single egg has roughly six times as much. Grapes are a carbohydrate-and-antioxidant food, not a protein source. If you want protein, grapes are something you eat alongside it, not the protein itself.
How much protein is in two cups of grapes?
Two cups come to about 2.1 g of protein and roughly 208 calories, with close to 47 g of sugar. Even doubling the portion barely moves the protein needle, which is the honest takeaway — you can't snack your way to a protein goal on grapes without a big load of sugar first.
Is grape protein complete?
The question barely applies at this scale — there's so little protein in grapes (~1.1 g per cup) that the amino acid profile is nutritionally irrelevant. Like most fruit, what little protein grapes carry is incomplete, but you would never rely on grapes for amino acids in the first place.
What are grapes actually good for nutritionally?
Quick-energy carbohydrate plus polyphenol antioxidants — grapes (especially red and purple ones) are a notable source of resveratrol, the compound studied for heart health. You also get a little potassium, vitamin K, and vitamin C. They are a genuinely refreshing, naturally sweet finger food; they are just not where your protein comes from.
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 and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.