Fruits · IFCT 2017
Grapes: nutrition per 100 g
Per 100 g, seeded round black grapes give 61 kcal, 13.2 g carbohydrate, 10.0 g sugars and 18.3 mg vitamin C, according to IFCT 2017. That vitamin C meets about 23 per cent of a man's and 28 per cent of a woman's daily requirement. The six grape types in the tables differ more than people expect: seedless oval black has 94 kcal, seedless round green just 54.
About grapes
India's grape belt is the Deccan: Nashik, Sangli and Pune in Maharashtra, Vijayapura in Karnataka and the country around Hyderabad, with the Bengaluru area and the Cumbum valley near Theni growing table grapes for the south. The main harvest runs through late winter and spring, when angoor fills every market, and much of the seedless crop is dried into kishmish. IFCT 2017 records it as angoor in Hindi and Bengali, draksha in Marathi and Kannada, mundiringa in Malayalam and panneer dratchai in Tamil.
The tables analysed six types. Seeded round black, the reference here and the kind that includes the fragrant Bangalore blue grape, has 61 kcal per 100 g. Seeded green and red are close at 56 and 58 kcal. Seedless round green, the pale table grape of most city carts, is the lightest at 54 kcal. The two seedless black kinds are much richer: the oval black reaches 94 kcal and the most vitamin C, 27.3 mg, and the round black 89 kcal.
What grapes brings to a meal
- 01
Vitamin C varies by type
Seeded black grapes give 18.3 mg vitamin C per 100 g, 25th of 44 fruits. Seedless oval black gives 27.3 mg, the most of the six, and seedless round green the least, 16.5 mg.
- 02
Sugar is most of the energy
Of 13.2 g carbohydrate per 100 g in seeded black grapes, 10.0 g is sugars, and fibre is low at 1.4 g, 38th of 43 fruits. Grapes are easy to eat by the bunch without ever feeling full.
- 03
Low in minerals
Grapes rank 41st of 43 fruits for magnesium and 38th for iron, at 7 mg and 0.22 mg per 100 g. They offer little beyond vitamin C, water and quick energy.
- 04
Seedless black is the densest
Seedless round black and oval black grapes carry 89 and 94 kcal per 100 g, far more than green grapes, along with more calcium, 19 mg and 15 mg.
Grapes nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 61 kcal | 3% | 4% |
| Protein | 0.8 g | 1% | 2% |
| Carbohydrate (available) | 13.2 g | ||
| Dietary fibre | 1.4 g | ||
| Free sugars | 10 g | ||
| Total fat | 0.3 g | ||
| Water | 83.9 g | ||
| Fats | |||
| Saturated fat | 0.11 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.14 g | ||
| Omega-3 (alpha-linolenic acid) | 44 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 11 mg | 1% | 1% |
| Iron | 0.22 mg | 1% | 1% |
| Zinc | 0.05 mg | 0% | 0% |
| Magnesium | 7 mg | 2% | 2% |
| Phosphorus | 21 mg | ||
| Potassium | 171 mg | ||
| Sodium | 2 mg | ||
| Copper | 0.06 mg | ||
| Vitamins | |||
| Vitamin C | 18.3 mg | 23% | 28% |
| Beta-carotene | 29 µg | ||
| Thiamine (B1) | 0.03 mg | 2% | 2% |
| Riboflavin (B2) | 0.03 mg | 1% | 1% |
| Niacin (B3) | 0.14 mg | 1% | 1% |
| Vitamin B6 | 0.11 mg | 5% | 6% |
| Folate (B9) | 9 µg | 3% | 4% |
| Vitamin E (alpha-tocopherol) | 0.05 mg | ||
| Vitamin K1 | 3.7 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Grapes: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/grapes/
Where grapes sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Vitamin C | 18.3 mg | 25th of 44 | 67th of 130 |
| Beta-carotene | 29 µg | 15th of 41 | 86th of 160 |
| Omega-3 (alpha-linolenic acid) | 44 mg | 19th of 42 | 117th of 202 |
| Energy | 61 kcal | 18th of 44 | 161st of 257 |
| Folate (B9) | 9 µg | 27th of 44 | 169th of 197 |
Every form of grapes in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Grapes, seeded, round, black (shown above) | 61 kcal | 0.8 g | 1.4 g | 0.22 mg | 11 mg |
| Seeded, round, green | 56 kcal | 0.8 g | 1.2 g | 0.24 mg | 11 mg |
| Seeded, round, red | 58 kcal | 0.9 g | 1.3 g | 0.33 mg | 11 mg |
| Seedless, oval, black | 94 kcal | 1.4 g | 1.6 g | 0.28 mg | 15 mg |
| Seedless, round, green | 54 kcal | 0.6 g | 1.3 g | 0.24 mg | 14 mg |
| Seedless, round, black | 89 kcal | 1.2 g | 1.1 g | 0.39 mg | 19 mg |
How grapes is eaten
- Eaten by the bunch, chilled, as the late-winter fruit of Maharashtra and Karnataka.
- Halved into fruit chaat with chaat masala, or into a salad with cucumber and pomegranate.
- Green grapes in navratan korma, the rich Mughlai vegetable curry finished with fruit and nuts.
- Fresh black grape juice from roadside stalls in Nashik and Pune during the harvest.
- Kishmish, the seedless grapes dried, for kheer, pulao, sheera and halwa.
Recipes in the NNWA database that use it
Before you plan around it
Grapes are among the most heavily sprayed fruits, so wash the bunch well under running water, and if you like soak it for a few minutes in water with a little salt or baking soda before rinsing again. Whole grapes are a well-known choking hazard for small children; cut them lengthwise into quarters. Juice drops what little fibre the fruit has and concentrates the sugar, so the whole fruit is the better pick for anyone watching blood sugar.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about grapes
Are black grapes healthier than green grapes?
Per 100 g, black seedless grapes carry more vitamin C and calcium than green ones, but also more energy. Seedless oval black has 27.3 mg vitamin C and 94 kcal, while seedless round green has 16.5 mg and 54 kcal. Both are fine; choose by taste and by how much you plan to eat.
Can people with diabetes eat grapes?
In small portions, as part of a meal. Seeded black grapes have 13.2 g carbohydrate and 10.0 g sugars per 100 g with little fibre, so a small handful is enough. Seedless black grapes are denser still. Plan fruit portions with your doctor or dietitian if you take diabetes medication.
When is grape season in India?
The main harvest runs from late winter into spring, led by Nashik, Sangli and Vijayapura. The Cumbum valley in Tamil Nadu and the Bengaluru area grow seeded black grapes that reach markets at other times of the year too.
What are grapes called in Indian languages?
IFCT 2017 records angoor in Hindi, Bengali, Punjabi and Odia, draksha in Marathi and Kannada, draksha padu in Telugu, mundiringa in Malayalam, panneer dratchai in Tamil and dach in Kashmiri.
Related foods and tables
Raisins
Nutrition per 100 g, from IFCT 2017.
Pomegranate
Nutrition per 100 g, from IFCT 2017.
Black berry
Nutrition per 100 g, from IFCT 2017.
Cherries
Nutrition per 100 g, from IFCT 2017.
Phalsa
Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.