Grapes offer a wide range of health benefits thanks to their nutrient and antioxidant content. High in vitamin C and K especially, grapes are a great choice of fruit to consume. Just one cup of grapes can consume more than a quarter of the RDI for vitamin K which is important for healthy bones and blood clotting. Plus, they're also a good source of potassium and vitamin C too which is important for connective tissue health and immune support.

A rich source of: vitamin C, vitamin K, potassium.


Grapes, average

Serving Size grams 120
Teaspoons of table sugar equivalent 3
Glycemic Index 46
Glycemic Load 8.3
Potential GI Range 46±3
Energy (kcal) 65
Energy (kJ) 277
Water (g) 81.9
Starch (g) 0
Total sugars (g) 16.1
Glucose (g) 7.5
Galactose (g) 0
Fructose (g) 8.6
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 0.7
Protein (g)/100kcal 1.1
Protein % of calories 4.3
Carbohydrate (g) 16.1
Carbohydrate (g)/100kcal 24.8
Carb % of calories 99.1
Fat (g) 0.2
Fat (g)/100kcal 0.3
Fat % of calories 2.8
Satd FA /100g fd (g) 0.1
Mono FA /100g food (g) 0
Poly FA /100g food (g) 0.1
Trans FAs /100g food (g) 0
Sodium (mg) 9
Potassium (mg) 397
Calcium (mg) 48
Magnesium (mg) 22
Phosphorus (mg) 81
Iron (mg) 1.1
Copper (mg) 0.1
Zinc (mg) 0.7
Chloride (mg) 73
Manganese (mg) 0.3
Selenium (µg) 1
Iodine (µg) 2
Vitamin D (µg) 0
Vitamin E (mg) 1.7
Vitamin K1 (µg) 185
Thiamin (mg) 0.2
Riboflavin (mg) 0.1
Niacin (mg) 0.8
Tryptophan/60 (mg) 0.9
Niacin equivalent (mg) 1.6
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0
Folate (µg) 95
Pantothenate (mg) 0.6
Biotin (µg) 4.1
Vitamin C (mg) 79
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 0.7
AOAC fibre (g) 1.3
Cholesterol (mg) 0
Retinol (µg) 0
Carotene (µg) 581
Retinol Equivalent (µg) 97

Grapes, red

Energy (kcal) 67
Energy (kJ) 286
Water (g) 81.1
Starch (g) 0
Total sugars (g) 17
Glucose (g) 7.7
Galactose (g) 0
Fructose (g) 9.3
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 0.6
Protein (g)/100kcal 0.9
Protein % of calories 3.6
Carbohydrate (g) 17
Carbohydrate (g)/100kcal 25.4
Carb % of calories 101.5
Fat (g) 0.1
Fat (g)/100kcal 0.2
Fat % of calories 1.3
Satd FA /100g fd (g) 0
Mono FA /100g food (g) 0
Poly FA /100g food (g) 0
Trans FAs /100g food (g) 0
Sodium (mg) 27
Potassium (mg) 360
Calcium (mg) 41
Magnesium (mg) 22
Phosphorus (mg) 38
Iron (mg) 0.7
Copper (mg) 0.1
Zinc (mg) 0.5
Chloride (mg) N
Manganese (mg) 0.3
Selenium (µg) 0
Iodine (µg) N
Vitamin D (µg) 0
Vitamin E (mg) 0.2
Thiamin (mg) 0.1
Riboflavin (mg) 0.1
Niacin (mg) 1.3
Tryptophan/60 (mg) 0.5
Niacin equivalent (mg) 1.8
Vitamin B6 (mg) 0
Vitamin B12 (µg) 0
Folate (µg) 68
Pantothenate (mg) 0.3
Biotin (µg) 4.1
Vitamin C (mg) 2
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 0.6
AOAC fibre (g) 1.3
Cholesterol (mg) 0
Retinol (µg) 0
Carotene (µg) 90
Retinol Equivalent (µg) 15