Green grapes calories come to 104 for 1 cup (151 g) and 69 per 100 g of raw, seedless grapes. The thing to notice is where those calories come from: 94% is carbohydrate, almost all of it sugar, with barely any protein or fat. Portion size, not variety, decides your total.
104kcal
1 cup · 151 g, raw, seedless type
4%protein
1.1 gProtein
27 gCarbs
0.2 gFat
How to burn off 104 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, seedless type · per 151 g
Calories
104 kcal
Protein
1.1 g
Carbohydrate
27 g
Fat
0.2 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
3 mg
Potassium
288 mg
Iron
0.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Green grapes: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (151 g)
104
1.1 g
27.3 g
0.2 g
3 mg
5%
10 grapes (49 g)
34
0.4 g
8.9 g
0.1 g
1 mg
2%
1 serving (126 g)
87
0.9 g
22.8 g
0.2 g
3 mg
4%
100 g
69
0.7 g
18.1 g
0.2 g
2 mg
3%
3 × 1 cup (151 g)
313
3.3 g
9 mg
5 × 1 cup (151 g)
521
5.4 g
15 mg
A cup is 104 calories, a handful of 10 is 34
Grapes are easy to measure badly because nobody eats them one at a time. A level 1 cup (151 g) holds 104 calories. A small handful of 10 grapes (49 g) is 34 calories, and the standard 1 serving (126 g) used on many labels lands at 87. Those three numbers cover most of what people actually eat.
The trouble starts with the bowl. Two cups (302 g) bring you to 208 calories, and three cups (453 g) reach 313. Finish a big bag at a picnic, about 5 cups (755 g), and you have eaten 521 calories of fruit without much sense of being full. None of that is a reason to avoid grapes. It is a reason to put a portion in a bowl instead of eating from the bag.
Against a 2,000-calorie reference day, 1 cup is 5% of the daily value and 10 grapes is 2%. That makes grapes a light snack in any normal amount. The number only climbs when the portion quietly doubles or triples.
Carbs supply 94% of every calorie
The calorie split for green grapes is about as lopsided as food gets: 94% carbohydrate, 4% protein and 2% fat. Per 100 g that works out to 18.1 g of carbs, 0.7 g of protein and 0.2 g of fat. In practice, grapes are a carbohydrate food and nothing else.
Most of those carbs are sugar. Of the 18.1 g of carbohydrate in 100 g, 15.5 g is sugars and only 0.9 g is fiber. A cup carries 27.3 g of carbs, 23.4 g of which is sugar. This is naturally occurring fruit sugar inside whole fruit with plenty of water, which is why a cup still holds only 104 calories.
Fat is a non-issue. A cup has 0.2 g of fat and 0.1 g of saturated fat per 100 g, with 0 cholesterol. If you track fat closely, grapes barely register. If you track carbs closely, they are the whole story.
Sugar is the row to watch, not sodium
Sodium is close to zero: 2 mg per 100 g and 3 mg per cup, which rounds to 0% of the 2,300 mg daily value. Even 5 cups only add 15 mg. Nobody watching salt needs to think about grapes.
Sugar is different. A cup delivers 23.4 g of sugars, 1 serving (126 g) has 19.5 g, and even 10 grapes add 7.6 g. If you count sugar or carbs, the handful is the friendlier unit: it gives you the taste of grapes for a fraction of the cup's load.
Fiber is modest. A cup offers 1.4 g against a 28 g daily value, so grapes will not do much of the work for your fiber total. Potassium is the quiet bonus at 191 mg per 100 g, set against a 4,700 mg daily value. Neither number is high, but both come with very few calories attached.
Pair grapes with protein to make them last
A cup of green grapes has just 1.1 g of protein, 2% of the 50 g daily value. On their own they are quick to eat and quick to forget. That is fine for a sweet bite after dinner, but a weak plan for a snack meant to hold you until the next meal.
The fix is simple: add a protein or fat source next to them. Grapes with a little cheese, a few nuts or a cup of yogurt turn a fast sugar snack into something slower. Keep the grapes to a measured cup or a handful of 10 and let the other food carry the staying power.
Frozen grapes are another useful trick. The fruit and the numbers stay the same, but they take longer to eat, which helps if you tend to finish a bowl without noticing. If you would rather not weigh them, BodyPal can log grapes from a photo of your bowl.
How does green grapes compare?
Here is how green grapes compare with black, purple and red grapes, per 100 g and per usual 1 cup (151 g) serving.
Verdict: On the numbers there is no winner: black, purple, red and green grapes all list 104 calories per cup and 69 per 100 g, with the same 18.1 g of carbs. Pick the color you like best and spend your attention on the size of the bowl instead.
Most popular green grapes brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Idelish Green Grapes1 serving · 227 g71 kcal
2Fresh & Easy Red and Green Grapes1 pack · 142 g70 kcal
3Russ Davis Wholesale Red & Green Grapes1 package · 85 g71 kcal
A cup of green grapes (151 g) has 104 calories and 10 grapes (49 g) have 34 calories. Per 100 g green grapes are 69 calories.
Are green grapes good for weight loss?
A cup is 104 calories with 1.4 g fiber and 0.2 g fat, so a cup fits inside most daily calorie targets as a sweet snack.
Green grapes vs red grapes: which has fewer calories?
USDA lists red and green grapes in the same entry, so both are 69 calories per 100 g and 104 calories per cup.
How much sugar is in green grapes?
100 g of green grapes has 15.5 g sugar within 18.1 g of carbs, and a cup (151 g) has 23.4 g sugar.
How many calories are in 10 green grapes?
Ten green grapes (49 g) have 34 calories. They also carry 8.9 g of carbs, 7.6 g of sugars and 0.4 g of protein, which makes a handful a light snack at 2% of a 2,000-calorie day.
How many carbs are in a cup of green grapes?
A cup of green grapes (151 g) has 27.3 g of carbohydrate. Of that, 23.4 g is sugars and 1.4 g is fiber. Carbs supply 94% of the calories in grapes.
Do green grapes have protein?
Very little. A cup holds 1.1 g of protein, 2% of the 50 g daily value, and 100 g has 0.7 g. Protein supplies only 4% of the calories, so pair grapes with another food if you want a filling snack.
How much fiber is in green grapes?
Green grapes have 1.4 g of fiber per cup and 0.9 g per 100 g. That is modest against a 28 g daily value, so grapes contribute some fiber but should not be your main source.
Are green grapes high in sodium?
No. Green grapes have 2 mg of sodium per 100 g and 3 mg per cup, which is 0% of the 2,300 mg daily value. Even 5 cups add only 15 mg.
