Per portion: 101 kcal
Protein: 0.95 g
Carbs: 25.9 g
Fat: 0.53 g
Fibre: 1.36 g

Your portion

101kcal · 423 kJ

Protein: 0.95 g
Carbs: 25.9 g
Fat: 0.53 g

A cup of American slip-skin grapes gives you about 101 calories, almost entirely from 25.9 grams of carbs, with 24.5 grams of that as natural sugars. They are very low in fat and protein, and provide just 1.36 grams of fiber. What makes them stand out nutritionally is their manganese content, 0.718 mg per cup, which covers 36% of the EU daily reference, plus a solid 14.6 µg of vitamin K, about 19% of the daily reference.

A normal portion is one cup, which is easy to eat as a ready-to-go snack or dessert. They work well when you need quick energy before a workout, or alongside a handful of nuts or a slice of cheese to add protein and fat for a more filling break. The honest caveat is the sugar load: it is all natural, but a cup is still roughly five teaspoons worth, so if you are watching total sugar intake, keep the portion in check rather than grazing the whole bunch.

Nutrition claims, per 100 g:

High Manganese · 36% Source Vitamin K · 19% Low fat

Full nutrition

Nutrition

per 1 cup (151 g)

Energy	101 kcal	5.1%
Energy	423 kJ	5.0%
Protein	0.95 g	1.9%
Carbohydrates	25.9 g	10.0%
of which sugars	24.54 g	27.3%
Fibre	1.36 g	5.4%
Fat	0.53 g	0.8%
of which saturates	0.17 g	0.9%
Monounsaturated	0.02 g
Polyunsaturated	0.15 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	122.76 g
Ash	0.86 g

Minerals

Potassium 288.41 mg 14.4%

Calcium 21.14 mg 2.6%

Magnesium 7.55 mg 2.0%

Phosphorus 15.1 mg 2.2%

Sodium 3.02 mg

Iron 0.44 mg 3.1%

Zinc 0.06 mg 0.6%

Copper 0.06 mg 6.0%

Manganese 1.08 mg 54.0%

Selenium 0.15 µg 0.3%

Vitamins

Vitamin A (RAE) 7.55 µg 0.9%

Vitamin C 6.04 mg 7.5%

Vitamin D 0.0 µg

Vitamin E 0.29 mg 2.4%

Vitamin K 22.05 µg 29.4%

Thiamin (B1) 0.14 mg 12.7%

Riboflavin (B2) 0.09 mg 6.4%

Niacin (B3) 0.45 mg 2.8%

Pantothenic acid (B5) 0.04 mg 0.7%

Vitamin B6 0.17 mg 12.1%

Folate (B9) 6.04 µg 3.0%

Vitamin B12 0.0 µg

Choline 8.46 mg

Beta-carotene 89.09 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.0 g

Leucine 0.02 g

Isoleucine 0.01 g

Valine 0.03 g

Lysine 0.03 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.

Energy 67.0 · higher than 58%

Protein 0.63 · higher than 50%

Fibre 0.9 · higher than 24%

Common portions

cup — 92 g (62 kcal)
grape — 2 g (2 kcal)

Sources

USDA FoodData Central — Grapes, american type (slip skin), raw — Nutrition values for Grapes, american type (slip skin), raw.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Grapes