Grape juice vs sweet tea: which is healthier?

They are about equally nutrient-dense: grape juice scores 2/100 and sweet tea 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

2/100Low nutrient density

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

Sweet tea

2/100Low nutrient density

45 kcal per 100 g. 1 glass (12 oz): 360 g

Which to pick for your goal

Fewer caloriesSweet tea60 vs 45 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 sugarSweet tea14 vs 9.5 g per 100 g
More potassiumGrape juice104 vs 14 mg per 100 g
Less saturated fatAbout even<0.1 vs 0 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	Sweet tea, 100 g	Grape juice, 253 g	Sweet tea, 360 g
Calories	60 kcal	45 kcal	152 kcal	162 kcal
Protein	0.4 g	0 g	0.9 g	0 g
Carbohydrates	15 g	11 g	37 g	39 g
Sugars	14 g	9.5 g	36 g	34 g
Fiber	0.2 g	0 g	0.5 g	0 g
Fat	0.1 g	0.2 g	0.3 g	0.8 g
Saturated fat	<0.1 g	0 g	<0.1 g	0 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	14 mg	263 mg	50 mg
Iron	0.3 mg	0 mg	0.6 mg	0 mg
Calcium	11 mg	4 mg	28 mg	14 mg
Magnesium	10 mg	1 mg	25 mg	3.6 mg
Sodium	5 mg	3 mg	13 mg	11 mg

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

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