Red grapes calories come to 104 for 1 cup (151 g) of raw, seedless grapes and 69 per 100 g. Almost all of that energy is carbohydrate: 94% of the calories come from carbs, and a cup carries 23.4 g of sugars against only 1.4 g of fiber. The real variable is how many handfuls you take.
104kcal
1 cup · 151 g, raw, seedless
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 · 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, a bowl is something else
Grapes are one of the easiest foods to eat without counting. They come off the stem one at a time, there is nothing to peel, and nothing slows you down. That is why portion size matters more here than in most fruit. A measured cup of 151 g is 104 calories, about 5% of the daily value for calories. A small handful of 10 grapes (49 g) is just 34 calories, or 2% of the daily value.
The numbers climb steadily once the bag is open. Two cups (302 g) reach 208 calories. Three cups (453 g) come to 313. Finish a large bunch of 5 cups, 755 g of fruit, and you are at 521 calories, which is more than many full meals. None of this makes grapes a bad choice. It simply means the total depends on the bowl, not the fruit.
If you want a snack you can stop, count out 10 grapes or measure a single cup into a dish and put the rest away. Freezing them also helps: frozen grapes take longer to eat, so a cup lasts. Sodium stays negligible at every size, with 3 mg per cup and only 15 mg even in 5 cups, so there is no salt trade-off to weigh.
Nearly every calorie is carbohydrate
The calorie split for red grapes is lopsided: 94% carbs, 4% protein and 2% fat. Per 100 g that works out to 18.1 g of carbohydrate, 0.7 g of protein and 0.2 g of fat, with saturated fat at 0.1 g and cholesterol at zero. This is a pure carbohydrate fruit with almost nothing else on the energy side of the label.
Most of those carbs are sugars. Of the 18.1 g of carbohydrate in 100 g, 15.5 g are sugars and 0.9 g is fiber. In a full cup you get 27.3 g of carbs, 23.4 g of sugars and 1.4 g of fiber. The sugar is the fruit's own, not added, but it still counts toward your calories the same way.
Low fat and high water keep the energy density modest. At 69 calories per 100 g, grapes sit well below most packaged snacks with a similar sweet taste. The catch is that they do little for fullness compared with foods that carry protein or more fiber, which is why the portion section above matters.
Sugar is the row to watch, fiber is thin
If one line on the label deserves attention, it is sugars. A cup of red grapes delivers 23.4 g, and 10 grapes carry 7.6 g. Two cups double the cup figure in a single sitting, so if you are tracking total sugar for the day, grapes add up faster than their light, watery texture suggests.
Fiber is the counterweight, and it is small. A cup gives 1.4 g against a daily value of 28 g, so you would need many cups to make a dent. Compared with fruits that carry more pulp, grapes are on the low end, which is part of why they go down so easily.
Potassium is a modest plus at 191 mg per 100 g. Sodium is 2 mg per 100 g and cholesterol is zero. In short: grapes are clean on the rows people usually worry about, and the sugar row is the only one that moves meaningfully with portion size.
Pair grapes with protein to make them last
A cup of red grapes provides 1.1 g of protein, only 2% of the daily value. On their own they are a quick hit of sweetness that will not hold you for long. Paired with something that brings protein or fat, such as cheese, yogurt, nuts or a few slices of turkey, they turn into a snack that keeps you going until the next meal.
They also work well as the sweet part of a plate rather than the whole snack. A handful tossed into a chicken salad, served beside a cheese board or added to a breakfast bowl gives color and sweetness for 34 to 104 calories, depending on whether you use 10 grapes or a full cup.
Packaged options from brands such as Noosh Red Grapes, De Good & Lish Red Grapes, Woot Froot Red Grapes and Fruit & Veggies Red Grapes are the same raw fruit, so log them by weight the same way. If you would rather not weigh a bunch, BodyPal can log grapes from a photo of your bowl.
How does red grapes compare?
Here is how red grapes stack up against green grapes, grapes in general and cotton candy grapes, per 100 g and per usual serving.
Verdict: Red, green and generic grapes are identical on these numbers at 69 calories per 100 g and 104 per cup, so pick by taste and price. Cotton candy grapes run about 1.2 times higher at 83 calories per 100 g, so if you are counting closely, standard red or green grapes are the leaner pick.
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 about 104 calories. Ten grapes weigh about 49 g and come to 34 calories.
Are red grapes good for weight loss?
A cup is 104 calories with 1.1 g of protein and 1.4 g of fiber, and a 10-grape handful is only 34 calories. The same cup also carries 23.4 g of natural sugar.
Do red grapes have more calories than green grapes?
No. USDA lists red and green European grapes in one 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. That is about 23.4 g in a cup (151 g) and about 7.6 g in 10 grapes.
How many calories are in 10 red grapes?
Ten red grapes (49 g) have 34 calories, about 2% of the daily value. They carry 8.9 g of carbs, 7.6 g of sugars and 0.4 g of protein, so they make a light, portion-controlled snack.
How many calories are in 100 grams of red grapes?
100 g of raw, seedless red grapes has 69 calories. That weight also gives 18.1 g of carbohydrate, 15.5 g of sugars, 0.9 g of fiber, 0.7 g of protein and 0.2 g of fat.
How many calories are in 2 cups of red grapes?
Two cups of red grapes (302 g) come to 208 calories with 2.2 g of protein and 6 mg of sodium. Three cups (453 g) reach 313 calories, so a big bowl adds up quickly.
How much protein do red grapes have?
Red grapes have 1.1 g of protein per cup (151 g), only 2% of the daily value. Protein supplies just 4% of their calories, while carbohydrates supply 94%.
How much fiber is in a cup of red grapes?
A cup of red grapes contains 1.4 g of fiber, a small share of the 28 g daily value. Per 100 g the figure is 0.9 g, low compared with the 15.5 g of sugars in the same weight.
