Fruits
Grapes
Overview
Why eat grapes?
Grapes are an easy, portable fruit that delivers vitamin K, copper and potassium alongside their natural sweetness. A cup comes in at about 104 calories with plenty of water, making them a refreshing snack or a simple way to round out a lunch or cheese plate.
Good to know: Grapes are naturally sugary at about 15 g of sugar per 100 g, so if you are watching blood sugar, keep to a measured portion and pair them with a protein or fat.
Supports normal blood clotting
One cup supplies 22 µg of vitamin K, about 18% of the Daily Value, a nutrient your body needs for healthy blood clotting and bone maintenance.
Copper for energy and iron
Grapes provide 0.13 mg of copper per 100 g (14% DV), a trace mineral that helps your body use iron and produce energy in cells.
Potassium and water
With 288 mg of potassium per cup (6% DV) and a high water content, grapes help with fluid balance and healthy blood pressure regulation.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in grapes?
Calories
69kcal
Protein
0.72g
Carbs
18g
Fat
0.16g
Fiber
0.9g
Sugars
15g
Minerals
- Calcium10 mg1%
- Iron0.36 mg2%
- Magnesium7 mg2%
- Phosphorus20 mg2%
- Potassium191 mg4%
- Sodium2 mg0%
- Zinc0.07 mg1%
- Copper0.13 mg14%
- Selenium0.1 µg0%
Vitamins
- Vitamin A3 µg0%
- Vitamin C3.2 mg4%
- Vitamin E0.19 mg1%
- Vitamin K15 µg12%
- Thiamin (B1)0.07 mg6%
- Riboflavin (B2)0.07 mg5%
- Niacin (B3)0.19 mg1%
- Vitamin B60.09 mg5%
- Folate2 µg1%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Grapes, red or green (European type, such as Thompson seedless), raw” (SR Legacy, FDC ID 174683).View the USDA record ↗ (opens in a new tab).