Grape juice vs lemonade: which is healthier?
They are about equally nutrient-dense: grape juice scores 2/100 and lemonade 2/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Grape juice
60 kcal per 100 g. 1 cup (240 ml): 253 g
Lemonade
40 kcal per 100 g. 1 glass (8 oz): 248 g
Which to pick for your goal
- Fewer caloriesLemonade60 vs 40 kcal per 100 g
- More proteinAbout even0.4 vs <0.1 g per 100 g
- More fiberAbout even0.2 vs 0 g per 100 g
- Less sugarLemonade14 vs 10 g per 100 g
- More potassiumGrape juice104 vs 15 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Grape juice, 100 g | Lemonade, 100 g | Grape juice, 253 g | Lemonade, 248 g |
|---|---|---|---|---|
| Calories | 60 kcal | 40 kcal | 152 kcal | 99 kcal |
| Protein | 0.4 g | <0.1 g | 0.9 g | 0.2 g |
| Carbohydrates | 15 g | 10 g | 37 g | 26 g |
| Sugars | 14 g | 10 g | 36 g | 25 g |
| Fiber | 0.2 g | 0 g | 0.5 g | 0 g |
| Fat | 0.1 g | <0.1 g | 0.3 g | <0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 0.1 mg | 3.9 mg | 0.3 mg | 9.7 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 104 mg | 15 mg | 263 mg | 37 mg |
| Iron | 0.3 mg | 0.2 mg | 0.6 mg | 0.4 mg |
| Calcium | 11 mg | 4 mg | 28 mg | 9.9 mg |
| Magnesium | 10 mg | 2 mg | 25 mg | 5 mg |
| Sodium | 5 mg | 4 mg | 13 mg | 9.9 mg |
Last updated . Scores use the HowHealthyIs Score method.