Grapes have been popular throughout history because they are sweet, portable and versatile. Once producers discovered how to grow grapes without the pesky, though nutritious, seeds, these snacks grew in popularity. Green seedless grapes are not the ones you use to make wine, but this low-calorie fruit is a convenient way to get one or more of your recommended daily servings of fruit. You can eat them raw, freeze them for quick sugar fixes and use them in hot and cold dishes.
Calories
The standard serving size for green grapes is 1 cup. A serving weighs approximately 151 g or contains about 32 grapes. The total calorie content of 1 cup of green grapes is 104, according to the U.S. Department of Agriculture's National Nutrient Database for Standard Reference. A serving of grapes contains 121 g of water.
Key Nutrients
One cup of grapes provides 1.09 g of protein, 1.4 g of fiber and only 0.24 g of fat. This serving has 27.33 g of carbohydrates, of which 23.37 g is sugar. Fructose comprises the largest amount of sugar in grapes at 12.28 g, followed by glucose at 10.87 g and sucrose at 0.23 g. Grapes contain no cholesterol.
Vitamin and Mineral Content
The vitamins and minerals in grapes make them a nutritious addition to your diet. The vitamin C content in 1 cup of seedless green grapes is 16.3 mg, the choline content totals 1.5 mg and the vitamin A content is 100 international units. Grapes also provide 22 mcg of vitamin K, along with trace amounts of vitamins B-6 and vitamin E, folate, niacin, pantothenic acid, riboflavin and thiamin. A serving of grapes has 288 mg of potassium, 30 mg of phosphorus, 15 g of calcium and 11 mg of magnesium. Grapes are a low-sodium food, containing only 3 mg per serving. They also contain trace amounts or less than 1 mg of copper, iron, manganese, zinc, fluoride and selenium.
Additional Nutritional Benefits
The fiber in green seedless grapes helps you feel full longer. One cup of grape juice has 150 calories, but provides no fiber. Given a choice between grapes in natural form or raisins, you will get a more filling snack for fewer calories with grapes, according to the Centers for Disease Control and Prevention. The 1-cup serving of grapes has 104 calories, but 100 calories in raisins equals only ¼ cup.
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