Green Grapes
Nutrition Information
| Nutrient / Component | Per 100 g | Per 1 Cup (151 g) |
|---|---|---|
| Energy (Calories) | 69 kcal | 104 kcal |
| Water | 80.5 g | 121.6 g |
| Protein | 0.72 g | 1.09 g |
| Total Fat | 0.16 g | 0.24 g |
| Total Carbohydrates | 18.1 g | 27.3 g |
| Dietary Fiber | 0.9 g | 1.4 g |
| Total Sugars | 15.5 g | 23.4 g |
| — Glucose | 7.2 g | 10.9 g |
| — Fructose | 7.4 g | 11.2 g |
| — Sucrose | 0.15 g | 0.23 g |
| Potassium | 191 mg | 288.4 mg |
| Calcium | 10 mg | 15.1 mg |
| Magnesium | 7 mg | 10.6 mg |
| Phosphorus | 20 mg | 30.2 mg |
| Sodium | 2 mg | 3.0 mg |
| Iron | 0.36 mg | 0.54 mg |
| Vitamin C | 3.2 mg | 4.8 mg |
| Vitamin K | 14.6 µg | 22.0 µg |
| Copper | 0.13 mg | 0.19 mg |
Description
Green grapes (often referred to as white grapes) are crisp, refreshing, and nutrient-packed fruits widely consumed fresh, frozen, or added to salads and breakfast bowls. When assessing green grapes nutritional value per 100g, raw seedless green grapes provide approximately 69 calories, 18.1 grams of total carbohydrates, and over 80% water content, making them an energy-replenishing, hydrating fruit. A standard dietary serving is commonly calculated as 1 cup of whole grapes (approximately 151 grams), yielding about 104 calories and 27.3 grams of carbohydrates.
Carbohydrate Profile, Natural Sugars & Glycemic Load
The energy in green grapes comes almost entirely from naturally occurring fruit sugars. A standard 1-cup serving contains roughly 23.4 grams of simple sugars, divided fairly evenly between glucose and fructose, alongside 1.4 grams of dietary fiber. While grapes have a sweeter taste profile and lower fiber-to-sugar ratio than berries or apples, their overall glycemic index remains low-to-moderate (GI ~54 to 59). Because their glycemic load per typical portion is moderate, consuming whole green grapes in controlled portions does not cause excessive blood glucose spikes in healthy individuals.
Essential Micronutrients: Vitamin K, Vitamin C & Minerals
Green grapes contribute important fat-soluble and water-soluble micronutrients necessary for blood clotting, bone structure, and cellular protection:
Vitamin K (Phylloquinone): A single cup of green grapes delivers roughly 22 µg of Vitamin K, supplying nearly 18–20% of the recommended daily value (DV). Vitamin K is a critical cofactor for synthesizing proteins involved in healthy blood coagulation and osteocalcin activation for bone mineral retention.
Potassium & Hydration Electrolytes: Supplying 191 mg of potassium per 100g (and roughly 288 mg per cup), green grapes help maintain cellular osmolarity, counterbalance excess dietary sodium, and promote vascular muscle relaxation.
Vitamin C & B Vitamins: Green grapes supply modest amounts of Vitamin C (approx. 4.8 mg per cup), along with trace quantities of thiamine (B1), riboflavin (B2), and Vitamin B6 to assist metabolic carbohydrate processing.
Polyphenols and Protective Antioxidants
Although dark red and concord grapes are well known for anthocyanins, green grapes are concentrated in other powerful polyphenolic compounds, including catechins, epicatechins, lutein, and zeaxanthin. These bioflavonoids protect ocular tissues from blue-light oxidation, support vascular endothelial elasticity, and reduce markers of systemic oxidative stress.
