How healthy is grape juice?
Is grape juice healthy? In small glasses. Grape juice scores 2/100 on the HowHealthyIs Score: 100 g provides 60 kcal. Grape juice has polyphenols from dark grapes but is one of the sweetest juices, with more sugar per glass than orange or apple juice and almost no fiber. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Grape juice ranks higher than 2% of them.
Note: We count the sugar in fruit juice as free sugar, as the WHO does, so it counts against the score like added sugar.
Counts in favor (% daily value per 100 kcal)
- Magnesium4%
- Potassium4%
- Iron2%
- Calcium1%
- Protein1%
- Fiber1%
- Vitamin C0%
- Vitamin A0%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars47%
- Sodium0%
Raw NRF9.3: 14 minus 48 = -34. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in grape juice?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 60 kcal | 152 kcal | |
| Protein | 0.4 g | 0.9 g | 2% |
| Carbohydrates | 15 g | 37 g | 14% |
| Fiber | 0.2 g | 0.5 g | 2% |
| Sugars | 14 g | 36 g | |
| Added sugars | 14 g | 36 g | 72% |
| Fat | 0.1 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.1 mg | 0.3 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0.4 µg | 1 µg | 1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 11 mg | 28 mg | 2% |
| Iron | 0.3 mg | 0.6 mg | 4% |
| Potassium | 104 mg | 263 mg | 6% |
| Magnesium | 10 mg | 25 mg | 6% |
| Zinc | <0.1 mg | 0.2 mg | 2% |
| Sodium | 5 mg | 13 mg | 1% |
Source: USDA FoodData Central, "Grape juice, canned or bottled, unsweetened, without added ascorbic acid" (FDC 173042). Values rounded.
Why is grape juice good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- A small glass now and then
- Eating whole grapes more often
What should you watch out for?
- All its sugar is free sugar. Easy to drink a lot; a small glass is a sensible portion.
What can you eat instead of grape juice?
Foods you can use the same way with a higher HowHealthyIs Score.