Grape juice vs sports drink: which is healthier?

They are about equally nutrient-dense: grape juice scores 2/100 and sports drink 1/100, 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

2/100Low nutrient density

60 kcal per 100 g. 1 cup (240 ml): 253 g

Sports drink

1/100Low nutrient density

32 kcal per 100 g. 1 bottle (20 oz / 590 ml): 600 g

Which to pick for your goal

Fewer caloriesSports drink60 vs 32 kcal per 100 g
More proteinAbout even0.4 vs 0 g per 100 g
More fiberAbout even0.2 vs 0 g per 100 g
Less sugarSports drink14 vs 6.1 g per 100 g
More potassiumGrape juice104 vs 18 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Grape juice, 100 g	Sports drink, 100 g	Grape juice, 253 g	Sports drink, 600 g
Calories	60 kcal	32 kcal	152 kcal	192 kcal
Protein	0.4 g	0 g	0.9 g	0 g
Carbohydrates	15 g	7.8 g	37 g	47 g
Sugars	14 g	6.1 g	36 g	37 g
Fiber	0.2 g	0 g	0.5 g	0 g
Fat	0.1 g	<0.1 g	0.3 g	0.3 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	0.1 mg	0 mg	0.3 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	104 mg	18 mg	263 mg	108 mg
Iron	0.3 mg	<0.1 mg	0.6 mg	0.5 mg
Calcium	11 mg	1 mg	28 mg	6 mg
Magnesium	10 mg	0 mg	25 mg	0 mg
Sodium	5 mg	42 mg	13 mg	252 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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