Know what’s on your plate
Grapes
Calories & nutrition facts
average
Nutrition facts
Per 100 g% DV- Calories 65 kcal —
- Protein 0.7 g 1%
- Carbohydrate 16 g 6%
- Fat 0.2 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.3 g 5%
- Sugars 16 g —
- Sodium 1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 2 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.19 mg 1%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.01 mg 1%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.13 mg 3%
- Vitamin B6 0.04 mg 2%
- Biotin (B7) 0.2 µg 1%
- Folate (B9) 6 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 10 mg 1%
- Iron 0.23 mg 1%
- Magnesium 7 mg 2%
- Phosphorus 19 mg 2%
- Potassium 215 mg 5%
- Copper 0.09 mg 10%
- Manganese 0.06 mg 3%
- Iodine 1 µg 1%
Similar foods
Questions about Grapes
How should you wash grapes before eating them?
Rinse them under cool running water just before eating, gently turning the bunch so water reaches between the grapes. Drain and pat dry; washing before storage can make them spoil sooner.
How long do grapes keep in the fridge?
Keep unwashed grapes in a ventilated bag or container in the fridge, and remove any split or mouldy ones first. They usually keep well for about a week; wash them just before serving.
Can you freeze grapes, and how do you do it?
Yes. Remove the grapes from their stems, wash and dry them thoroughly, then freeze in a single layer on a tray; once firm, transfer them to a sealed container. They’re good eaten frozen or added to smoothies, but become soft when thawed.
Can you roast grapes?
Yes: toss them with a little olive oil and roast at 200°C for about 15–20 minutes, until their skins split and the juices turn syrupy. Serve warm with roast meat, soft cheese or on toast.
What goes well with grapes, and which dishes use them?
Grapes pair well with cheese, nuts and leafy salads; they also add sweetness to chicken salad and Waldorf salad. Try halving them in a salad with blue cheese and walnuts, or serve them alongside a cheeseboard.
How should you cut grapes for a young child?
Whole grapes are a choking hazard for young children. Cut each grape lengthways into quarters, not just in half, and serve only when the child is seated and supervised.
Are grapes or raisins higher in energy?
Raisins are much higher in energy because they’re dried: they have 256 kcal per 100 g, compared with 65 kcal in fresh grapes. Raisins are also more concentrated in carbohydrate, with 62.6 g per 100 g.
Can you eat grape skins and seeds?
Yes, grape skins are edible, and the seeds in seeded grapes can be swallowed or spat out. If you dislike their slight bitterness, choose seedless grapes or cut seeded grapes in half and remove the seeds.
Source: CoFID (UK) 14-350 · per 100 g · carbohydrate per EU label, fibre excluded
