How healthy are grapes?
Are grapes healthy? Yes, as part of a varied diet. Grapes score 32/100 on the HowHealthyIs Score: 100 g provide 69 kcal. They are juicy and easy to snack on, with modest vitamin C and K, but they are higher in natural sugar than berries. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Grapes rank higher than 32% of them.
Counts in favor (% daily value per 100 kcal)
- Potassium6%
- Vitamin C5%
- Fiber5%
- Iron3%
- Magnesium2%
- Protein2%
- Vitamin E2%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 27 minus 1 = 26. 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 grapes?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 69 kcal | 104 kcal | |
| Protein | 0.7 g | 1.1 g | 2% |
| Carbohydrates | 18 g | 27 g | 10% |
| Fiber | 0.9 g | 1.4 g | 5% |
| Sugars | 15 g | 23 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 3 µg | 4.5 µg | 1% |
| Vitamin C | 3.2 mg | 4.8 mg | 5% |
| Vitamin E | 0.2 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 10 mg | 15 mg | 1% |
| Iron | 0.4 mg | 0.5 mg | 3% |
| Potassium | 191 mg | 288 mg | 6% |
| Magnesium | 7 mg | 11 mg | 3% |
| Sodium | 2 mg | 3 mg | 0% |
Source: USDA FoodData Central, "Grapes, red or green (European type, such as Thompson seedless), raw" (FDC 174683). Values rounded.
Why are grapes 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 them
- A cold snack
- Pairing with cheese or nuts
What should you watch out for?
- Easy to eat by the handful; a cup is a sensible portion.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.