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Fruits

Grapes

Grapes are 81% water, so 100 g (3.5 oz) brings only 69 kcal and 0.9 g of fiber.

USDA description: Grapes

  • Low energy density

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 162 (white bread = 100).

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Sources
6 primary
Data
USDA FDC 174683

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Nutrition facts

Calories
83 kcal per serving
69 kcal per 100 g (3.5 oz)
Protein
0.9 g per serving
0.7 g per 100 g (3.5 oz)
Carbohydrates
21.7 g per serving
18.1 g per 100 g (3.5 oz)
of which sugars
18.6 g per serving
15.5 g per 100 g (3.5 oz)
Fiber
1.1 g per serving
0.9 g per 100 g (3.5 oz)
Fat
0.2 g per serving
0.2 g per 100 g (3.5 oz)
of which saturated
0.1 g per serving
0.1 g per 100 g (3.5 oz)
Water
96.6 g per serving
80.5 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Grapes, red or green (European type, such as Thompson seedless), raw (FDC ID 174683), accessed September 23, 2026.

A typical 120 g (4 oz, about 3/4 cup) serving provides about 83 kcal, 0.9 g of protein, and 1.1 g of fiber.

The typical serving (120 g (4 oz, about 3/4 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Table grapes are sold white, such as Muscat or Italia, or black and red, such as Red Globe, and increasingly seedless, such as Thompson; in Spain it is traditional to eat twelve on New Year's Eve, a custom also followed in Mexico and other Latin American countries. In Alicante, the bagged table grapes of Vinalopó have a protected designation of origin; they ripen inside paper bags on the vine. This page covers raw European-type grapes, with 69 kcal, 15.5 g of sugars and 0.9 g of fiber per 100 g according to USDA.

A 120 g (4.2 oz) serving, about 24 grapes based on USDA's average weight, provides 83 kcal, 18.6 g of sugars, 1.1 g of fiber and barely 0.9 g of protein. They are small and need no preparation, but it is easy to keep picking at them without noticing, so serve the portion in a bowl. The 2025 nutrition advisory on GLP-1 therapy lists fruit among the foods to encourage and suggests starting with the protein part of the meal, so if you eat little, have them after the protein or with some queso fresco or a yogurt.

What the evidence says

In the Holt satiety index (1995), grapes scored 162, above the white bread reference (100) and bananas (118), but below apples (197) and oranges (202). They have more sugars than oranges, 15.5 g versus 9.35 g per 100 g according to USDA, but these are intrinsic sugars in whole fruit, which WHO's 2015 guideline leaves out of its recommendation to keep free sugars below 10% of energy; grape juice, by contrast, does count as free sugar. With 0.9 g of fiber per 100 g, 1.3 g per 100 kcal, grapes meet neither of the EU minimums for a "source of fibre" claim, 3 g per 100 g or 1.5 g per 100 kcal (Regulation (EC) No 1924/2006).

The sources for this section are listed under "Sources" at the end of the page.

Satiety

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.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 162 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about grapes

How much protein does a 120 g (4 oz) serving of grapes have?

100 g (3.5 oz) of grapes has 0.7 g of protein. A typical 120 g (4 oz) serving has about 0.9 g of protein. That is 1 g of protein per 100 kcal.

How many calories are in a 120 g (4 oz) serving of grapes?

100 g (3.5 oz) of grapes has 69 kcal. A typical 120 g (4 oz) serving has about 83 kcal. That is a very low energy density.

How many grams of fiber are in a 120 g (4 oz) serving of grapes?

100 g (3.5 oz) of grapes has 0.9 g of fiber. A typical 120 g (4 oz) serving has about 1.1 g of fiber.

How filling are grapes?

Fairly filling for the calories they provide: our estimated satiety score is 4 out of 5. It is based on: very low energy density; high water content. They were also measured in people: in the Holt satiety index (1995), with 240 kcal servings, they scored 162 versus 100 for white bread.

Are grapes a good choice on a GLP-1 medication?

Based on our tags, this is what matters about grapes on a GLP-1 medication. “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.

How many grams or ounces are in a serving of grapes?

We use 120 g (4 oz) as a typical serving, about 3/4 cup. That amount provides about 83 kcal, 0.9 g of protein, and 1.1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

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

  1. Official databaseU.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 .
  2. Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oranges, raw, all commercial varieties (FDC ID 169097).accessed .
  5. Clinical guidelineWorld Health Organization.Guideline: sugars intake for adults and children (2015).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .