Red grape calories come to 104 for a 1 cup (151 g) serving and 69 per 100 g. Almost all of that energy, 94% of calories, comes from carbs, and most of those carbs are sugar: 23.4 g per cup. Variety barely matters here. Portion size does, because a bowl you keep refilling climbs fast.
104kcal
1 cup · 151 g, red variety, raw
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
Red variety, raw · 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 →
Red 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%
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, and refills add up fast
Grapes get measured two ways. A level cup holds 151 g and comes to 104 calories, about 5% of the daily value. A small handful of 10 grapes weighs 49 g and lands at 34 calories, or 2% of the daily value. On their own, those are small numbers, and one serving barely registers in a day.
The trouble is that grapes are easy to eat without counting. Two cups (302 g) reach 208 calories. Three cups (453 g) hit 313. Five cups, 755 g of fruit picked at over an afternoon, come to 521 calories, which is a full meal's worth of energy from a snack bowl.
If you are tracking, weigh your usual bowl once. After that, the cup measure or the 10-grape count is accurate enough for daily logging. If you would rather skip the scale, BodyPal can log grapes from a photo.
Nearly every calorie comes from carbs
The calorie split is about as lopsided as food gets: 94% carbs, 4% protein, 2% fat. Per 100 g that means 18.1 g of carbohydrate, 0.7 g of protein and 0.2 g of fat. Grapes are mostly water plus sugar, which is why the calorie count stays modest while the sweetness runs high.
Of those 18.1 g of carbs, 15.5 g are sugars and only 0.9 g is fiber. Scale it to a cup and you get 23.4 g of sugars against 1.4 g of fiber. That is a thin layer of fiber for that much sugar, and it is the reason a cup goes down quickly.
Protein barely shows up: 1.1 g per cup, 2% of the daily value. Fat is close to zero. Treat grapes as quick energy and flavor, not as a food that carries a snack by itself.
Sugar is the row to watch, sodium is not
With 23.4 g of sugars in a cup and 7.6 g in 10 grapes, sugar is the number that moves when portions grow. In raw grapes it is the fruit's own sugar, not added sugar, but it still counts toward the carbs on your log. If you count carbs closely, plan around 27.3 g of carbohydrate per cup.
Everything else on the label is quiet. Sodium is 3 mg per cup, 0% of the daily value. Saturated fat is 0.1 g per 100 g and cholesterol is 0. Potassium is the one mineral with a visible number: 191 mg per 100 g, set against a daily value of 4700 mg.
So the label has one real decision point. If sugar or carbs are your limit, measure the bowl. If they are not, a cup of red grapes is one of the easier snacks to fit into a day.
Pair grapes with protein or fat for a fuller snack
Because grapes bring almost no protein or fat, they work best next to foods that do. Cheese, nuts, yogurt or a few slices of turkey turn a 104-calorie cup into a snack with more staying power. The grapes add sweetness and volume. The partner adds what the fruit lacks.
Frozen red grapes are a simple trick for slowing down. They take longer to eat, so 10 grapes feel like more than a 34-calorie handful. Halved grapes also stretch through a chicken or grain salad, where a small amount adds sweetness without moving the total much.
Packaged options listed on this page, such as Noosh Red Grapes and Woot Froot Red Grapes, are still raw red grapes. Log them by weight the same way you would loose fruit from the produce bin.
How does red grapes compare?
Here is how red grapes stack up against green grapes, black grapes and the general grape entry, per 100 g and per usual serving.
Verdict: There is no calorie winner: every row comes to 69 calories per 100 g, and a cup of red, green or black grapes is 104. Pick the color you enjoy most and spend your attention on portion size instead.
Most popular red grapes brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Noosh Red Grapes227 g71 kcal
2De Good & Lish Red Grapes1 serving · 227 g71 kcal
3Woot Froot Red Grapes2.5 oz · 71 g70 kcal
4Fruit & Veggies Red Grapes1 container · 85 g71 kcal
A cup of red grapes (151 g) is 104 calories. Ten grapes come to 34 calories.
Are red grapes good for weight loss?
Red grapes are 69 calories per 100 g, so a cup is 104 calories with 1.4 g fiber and 0.2 g fat.
Red grapes vs green grapes: which has fewer calories?
USDA lists red and green grapes on the same row at 69 calories per 100 g, so both come to 104 calories per cup.
How much sugar is in red grapes?
Red grapes have 15.5 g of sugar per 100 g, which is 23.4 g in a 151 g cup and 7.6 g in 10 grapes.
How many calories are in 10 red grapes?
Ten red grapes weigh about 49 g and contain 34 calories, or 2% of the daily value. That handful also carries 7.6 g of sugars, 8.9 g of carbs and 0.4 g of fiber.
How many calories are in one red grape?
There is no single-grape figure in the USDA data, but 10 red grapes (49 g) come to 34 calories. One grape is a small slice of that, so a single grape barely moves your daily total.
How many calories are in 100 g of red grapes?
100 g of red grapes has 69 calories. The same weight gives 18.1 g of carbs, 15.5 g of sugars, 0.9 g of fiber, 0.7 g of protein, 0.2 g of fat and 2 mg of sodium.
How many calories are in grapes in general?
Grapes come to 69 calories per 100 g whether they are red, green or black, because the USDA uses one row for all of them. A cup of any color is 104 calories.
How many calories do red grapes have in a big bowl?
Two cups (302 g) of red grapes have 208 calories, three cups (453 g) have 313, and five cups (755 g) reach 521. The fruit is light per bite, but large bowls add up.
