“How many calories in grapes” is an often-asked question. Grapes are delicious, nutritious, and make an excellent snack with cheese and wine, or by themselves. For those of us that are on a diet or any low calorie-eating plan, it’s important to know how many calories there are in grapes.
- A single grape has about: 3.5 calories
- 10 grapes have: 35 calories
- 1 oz of grapes is about: 20 calories
- 100gr (3.5 oz) of grapes: Approximately 70 calories
- 1 cup of grapes (which is 150 gr): 105 calories
How Many Calories in Grapes
The calories in grapes aren’t the only thing to consider however: There are also plenty of vitamins in grapes. Grapes are high in Potassium and Vitamin A in particular. The most commonly enjoyed grape is the seedless grape variety, even though grape seeds contain nutrients. There are also other differences between grape varieties, but the most common is the color: both red grapes and white grapes are very common. In terms of the calories in grapes, there is not much difference between the calories in white grapes (also known as green grapes), and the calories in red grapes. They are both extremely similar.
Grapes can also be dried, although dried grapes are then usually referred to as either a raisin, currant, or a sultana. The calories in dried grapes are very different that in the “fresh” grapes listed in the table above however, as most of the grape’s water content has disappeared, and what remains of the grape is now more concentrated in terms of sugars and fructose.
How many calories in a grape?
Even though there are only 3 or 4 calories in a grape, when you eat a lot of them the calories in grapes can certainly add up. Don’t mistake the calories in grapes with the calories in a glass of wine though! The two are very different indeed. The fermentation process is responsible for significant changes to the chemical structure of the grapes, and this in turn has a huge affect on how many calories are in a grape.
Grapes are a fantastic fruit with a whole range of health benefits. The skins of the grape contains flavonoids, phenolic acids and resveratrol, all of which provide protection from certain diseases, particularly heart disease. French people (who traditionally have a high intake of calories from fatty or rich foods) are also culturally less likely to suffer for heart related conditions. This has been attributed to the higher quantity of red wine that is consumed in French culture, and therefore the higher amount of grapes or grape juice that is consumed.
Vitamins in Grapes
- Vitamin A – 100 IU
- Vitamin B1 (thiamine) – 0.104 mg
- Vitamin B2 (riboflavin) – 0.106 mg
- Niacin – 0.284 mg
- Folate – 3 mcg
- Pantothenic Acid – 0.076 mg
- Vitamin B6 – 0.13 mg
- Vitamin C – 16.3 mg
- Vitamin E – 0.29 mg
- Vitamin K – 22 mcg
How Many Minerals in Grapes
A single cup of fresh grapes contains the following minerals:
- Potassium – 288 mg
- Phosphorus – 30 mg
- Magnesium – 11 mg
- Calcium – 15 mg
- Sodium – 3 mg
- Iron – 0.54 mg
- Selenium 0.2 mcg
- Manganese – 0.107 mg
- Copper – 0.192 mg
- Zinc – 0.11 mg
Try eating grapes by themselves as a tasty and sweet snack, or even try grapes that have been chilled in the fridge as a refreshing and healthy summer treat!