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Strawberries vs grapes

By our estimate, strawberries are more filling per calorie than grapes: 5 versus 4 out of 5. Strawberries have more fiber: 2 g per 100 g, versus 0.9 g for grapes.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 167762 and 174683

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Key differences

  • Neither is a meaningful source of protein: 2.1 and 1 g per 100 kcal.
  • Strawberries have fewer calories: 32 kcal per 100 g, versus 69 for grapes, so the same calories come with more grams of food.
  • Strawberries have more fiber: 2 g per 100 g, versus 0.9 g for grapes.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Strawberries; Grapes.
NutrientStrawberriesserving: 150 g (5.5 oz)Grapesserving: 120 g (4 oz)Difference
Calories32 kcal per 100 g (3.5 oz)48 kcal per serving69 kcal per 100 g (3.5 oz)83 kcal per serving+37 kcal per 100 g (3.5 oz)+35 kcal per serving
Protein0.7 g per 100 g (3.5 oz)1 g per serving0.7 g per 100 g (3.5 oz)0.9 g per serving0 g per 100 g (3.5 oz)−0.1 g per serving
Carbohydrates7.7 g per 100 g (3.5 oz)11.5 g per serving18.1 g per 100 g (3.5 oz)21.7 g per serving+10.4 g per 100 g (3.5 oz)+10.2 g per serving
of which sugars4.9 g per 100 g (3.5 oz)7.3 g per serving15.5 g per 100 g (3.5 oz)18.6 g per serving+10.6 g per 100 g (3.5 oz)+11.3 g per serving
Fiber2 g per 100 g (3.5 oz)3 g per serving0.9 g per 100 g (3.5 oz)1.1 g per serving−1.1 g per 100 g (3.5 oz)−1.9 g per serving
Fat0.3 g per 100 g (3.5 oz)0.5 g per serving0.2 g per 100 g (3.5 oz)0.2 g per serving−0.1 g per 100 g (3.5 oz)−0.3 g per serving
of which saturated0 g per 100 g (3.5 oz)0 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water91 g per 100 g (3.5 oz)136.5 g per serving80.5 g per 100 g (3.5 oz)96.6 g per serving−10.5 g per 100 g (3.5 oz)−39.9 g per serving
Protein per 100 kcal2.1 g1 g−1.1 g
Estimated satiety (1 to 5)5 / 54 / 5−1
Holt satiety index (white bread = 100)not measured162—

In bold, the value more favorable to satiety when the gap is clear. Difference: Grapes minus Strawberries. Source: USDA FDC 167762 and 174683.

Per typical serving

With typical servings, 150 g (5.5 oz) of strawberries have about 48 kcal and 1 g of protein, and 120 g (4 oz) of grapes about 83 kcal and 0.9 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, strawberries are more filling per calorie than grapes: 5 versus 4 out of 5.

Only grapes were measured in people, in the Holt satiety index (1995): 162 versus 100 for white bread.

  • Strawberries: Very low energy density; a lot of fiber per calorie; high water content.
  • Grapes: Very low energy density; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Strawberries

  • If you want to eat more grams for the same calories: 32 kcal per 100 g.
  • If you want to add fiber: 2 g per 100 g.
  • If you prefer a lighter typical serving: about 48 kcal in 150 g (5.5 oz).

Grapes

On the numbers they do not stand out from strawberries in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Strawberries. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Grapes. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Strawberries: every nutrient, frequently asked questions, and similar foods.
  • Grapes: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Strawberries, raw (FDC ID 167762).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Grapes, red or green (European type, such as Thompson seedless), raw (FDC ID 174683).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .