If you are choosing snacks that can help with weight loss, you might wonder if grapes are high in calories because they are sweet. The typical red or green seedless grape has few calories, no fat and a source of several nutrients.
Calories
The USDA National Nutrient Database for Standard Reference says that 10 seedless grapes contain about 34 calories, so one grape has approximately 3.5 calories.
Breakdown of Calories
Each red or green grape weighs about 5 g. Of these grams, 35 mg come from protein, 8 mg come from fat and 887 mg come from sugars. These constitute less than 1 g, while the other 4 g in each grape are comprised of water and fiber. For this reason, grapes are low in fat and protein, but they are a rich source of dietary fiber and water.
Other Nutrients
Grapes also provide you with calcium, iron, potassium and vitamin C, as well as B-complex vitamins. Red grapes have been touted as a source of iron, but 1/2 cup of boiled spinach contains about 32 times more dietary iron than 1/3 cup of red grapes, so eat grapes for the other nutritional benefits, but do not rely on them to supplement your iron intake.
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