Fruit
Grapes
Nutrition facts
Serving: 1 cup (150 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Protein | 1.1 g | |
| Carbs | 27.2 g | |
| Fibre | 1.4 g | 5 % |
| Sugars | 23.3 g | 23 % |
| Fat | 0.3 g | 0 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 3 mg | 0 % |
| Copper | 0 mg | 22 % |
| Vitamin K | 22 µg | 18 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- One cup of grapes brings 23 g of sugars, as much as three cups of strawberries: they are among the sweetest fresh fruits, with mango and cherries, and among the lowest in fibre (0.9 g per 100 g).
- The skin carries most of the fibre and polyphenols; red and black grapes contain resveratrol in their skin, in small amounts, a fact absent from the tables.
Preparation
Frozen, grapes can be eaten as they are and keep their values; dried or pressed, they concentrate or isolate their sugars.
To mention to a professional
- Whole grapes are a documented choking hazard for children under four: the Canadian Paediatric Society advises cutting them lengthwise into quarters.
- Golden raisins carry sulphites, a priority allergen in Canada, shown on the label.
Sources
- Grapes, red or green (European type, such as Thompson seedless), raw
- USDA FoodData Central, SR Legacy (fresh grapes, raisins, grape juice)
- Canadian Paediatric Society, choking risks in young children
- Health Canada, Priority Food Allergens (sulphites)
- USDA, Database for the Flavonoid Content of Selected Foods
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.