How Many Calories Are in Grapes? Higher or Lower Than a Sugar Cube?

How Many Calories Are in Grapes vs a Sugar Cube? The Quick Answer

A grape has about 3.5 calories and 0.8 grams of sugar. A standard 4 gram sugar cube has 16 calories and 4 grams of sugar. So one grape is much lower than one cube, and roughly 4.5 grapes equal one cube in calories and sugar. Per 100 grams, grapes have 69 calories and 15.5 grams of sugar, while sugar has 387 calories and 100 grams of sugar. A cup of grapes (151 grams) has about 104 calories and 23 grams of sugar, the amount found in nearly six sugar cubes.

The comparison depends on the unit. Grapes are 81 percent water, so per gram they have only a fifth of the calories of sugar, but they are small enough to eat by the handful, and a bunch can hold the sugar of a dozen cubes. Grapes also carry fiber, vitamin K, potassium and polyphenols such as resveratrol. This guide compares grapes and sugar cubes per piece, per 100 grams and per serving, shows how many grapes equal a cube, and explains how green, red and black grapes and raisins differ, with three comparison tables and an FAQ.

Four to five grapes contain about the same sugar and calories as one sugar cube

How Many Calories Are in Grapes?

How Many Calories Are in a Sugar Cube?

Grapes vs Sugar Cube: Calories Compared

Gram for gram, sugar has more than five times the calories of grapes. For the same 100 calories, though, grapes and sugar contain nearly the same amount of sugar (22 against 26 grams). The difference is that 100 calories of grapes is a generous 145 grams of fruit, with water, fiber and nutrients, while 100 calories of sugar is a few spoonfuls.

Grapes vs Sugar Cube: Nutrition Compared

Grapes are 81 percent water, which is why they have only 69 calories per 100 grams

Which Has More Calories: Grapes or a Sugar Cube?

One sugar cube has more calories than one grape (16 against 3.5), and sugar has more per gram (387 against 69). But a cup of grapes has 104 calories, which is 6.5 sugar cubes' worth of energy, and almost the same sugar as 6 cubes. So when you eat a handful, you may be consuming more sugar than you would put in a day's worth of tea.

How Many Grapes Equal One Sugar Cube?

About 4.6 grapes contain the 4 grams of sugar in a cube, and 4.6 grapes have 16 calories. So five grapes equal one cube; a cup of about 30 grapes equals six cubes; and a large bunch of 60 grapes equals twelve. This does not make grapes bad. The natural sugar comes with water, fiber and nutrients, and the fruit is far more filling. But if you track sugar, it helps to know that grapes are one of the sweeter fruits.

Is the Sugar in Grapes Different From the Sugar in a Sugar Cube?

Table sugar is sucrose, half glucose and half fructose, refined to remove everything else. Grapes contain free glucose and fructose in roughly equal amounts, plus small amounts of sucrose, bound inside the fruit with fiber, water and acids. Your body handles the sugars similarly, but the fiber and water in grapes slow digestion, increase fullness and make it harder to overeat. Studies on whole fruit consumption have not found the same links with weight gain and diabetes that sugary drinks show.

How Do Red, Green and Black Grapes Compare?

All three types have almost the same calories, 69 to 72 per 100 grams. Red and black grapes carry anthocyanins and resveratrol in their skins, which are antioxidants. Green grapes contain a little less of these but have the same fiber and vitamin K. Seedless grapes have the same sugar as seeded ones. Some varieties, such as Concord, are sweeter, with up to 20 grams of sugar per 100 grams, and cotton candy grapes are bred to be very sweet at 18 to 19 grams.

Raisins are dried grapes with four times the calories per gram of fresh grapes

How Do Grapes Compare With Raisins and Grape Juice?

Drying removes the water, so 100 grams of raisins have 299 calories and 59 grams of sugar, four times those of grapes. A small 43 gram box of raisins (129 calories) has the calories of about 62 grapes. Grape juice has 152 calories per cup and 36 grams of sugar, with almost no fiber, and a cup of grape juice requires about 90 grapes. Fresh grapes are the best of the three for fullness and for keeping calories low.

What Is a Healthy Serving of Grapes?

A common serving is one cup (about 30 grapes) or a handful of 15 to 20 grapes for a snack. Most dietary guidelines count one cup of grapes as one cup-equivalent of fruit. For children, a half cup of grapes cut in halves (for safety) is a good portion. People watching their blood sugar can have 15 to 20 grapes with cheese or nuts to slow absorption. Grapes are easy to overeat in front of the television, so wash and portion them in small bowls.

How Do Grapes Affect Blood Sugar Compared With Sugar?

Grapes have a glycemic index of about 53, which is low to moderate, and a glycemic load of around 8 per 100 grams. Table sugar has an index near 65 and a glycemic load of 65 per 100 grams. A 150 gram cup of grapes therefore raises blood glucose less than the sugar it contains would suggest, thanks to its water and fiber. Still, 23 grams of sugar is substantial, and people with diabetes are usually advised to count a cup of grapes as about 1.5 carbohydrate exchanges. Pairing grapes with cheese, yogurt or nuts further flattens the response.

What Nutrients and Antioxidants Do Grapes Offer?

Grapes provide vitamin K, which supports blood clotting and bone health, with about 22 micrograms per cup, or 18 percent of the daily value. They supply copper, thiamine, riboflavin and vitamin B6 in smaller amounts, and 288 milligrams of potassium per cup. Their skins contain resveratrol, quercetin and anthocyanins, studied for effects on heart health and inflammation, although the amounts in a serving of grapes are much lower than those used in supplement studies. A sugar cube provides none of these, only energy.

How Do Grapes Compare With Other Fruits in Sugar Content?

Grapes sit near the top of common fresh fruits for sugar per 100 grams, along with cherries, mango and bananas. Berries, melons and citrus have much less. A cup of strawberries contains 7 grams of sugar against 23 in grapes, while a cup of watermelon has 9.5 grams. This is not a reason to avoid grapes, since they remain nutritious, but it is helpful if you are managing blood sugar or calories to know where they stand. Use sugar cubes as a mental scale: one cup of grapes equals six cubes, a cup of strawberries two.

Are Frozen Grapes a Good Replacement for Sugary Snacks?

Frozen grapes are a popular healthy replacement for candy and ice cream. They have a firm, icy texture that makes you eat slowly, and 15 frozen grapes are about 52 calories. Compared with sorbet, which has about 130 calories per half cup and 28 grams of sugar, a cup of frozen grapes at 104 calories is a better choice. Freeze washed, dried grapes on a tray for two hours, then store them in a bag. Serve them in a bowl and, for small children, halve them or avoid them altogether because of choking risk.

How Can You Enjoy Grapes Without Overeating?

Wash a serving of grapes, put them in a small bowl and leave the bunch in the fridge. Eating from the bunch directly makes it easy to consume 200 or 300 calories without noticing. Pair grapes with a protein source, such as a cube of cheese, a few almonds or Greek yogurt, to feel full for longer. Slice them into salads, chicken salad or oatmeal to spread the sweetness across a meal. Choose firm, plump grapes still attached to green stems, and store them unwashed in the fridge for up to a week.

How Do Grapes Fit Into a Weight-Loss Plan?

Grapes can be part of a weight-loss diet as long as portions are measured. At 69 calories per 100 grams, they are less energy dense than dried fruit, baked goods or candy, and they are satisfying because of their volume. Replacing a 30 gram portion of gummy candy (100 calories) with a cup of grapes (104 calories) gives you far more food, fiber and nutrients for the same energy. The risk is mindless eating. Studies show that people eat more when food is served in large containers, so a small bowl helps.

What Are the Risks and Who Should Be Careful?

Grapes are safe for most people, but whole grapes are a choking hazard for children under four, so cut them lengthwise. Grapes and raisins are toxic to dogs and should never be shared with them. People with diabetes should count grapes within their carbohydrate allowance. Those on blood thinners such as warfarin should keep vitamin K intake consistent, and those with fructose intolerance may react to a large serving. Wash grapes thoroughly, as conventionally grown fruit may carry pesticide residues.

Can You Replace Sugar in Tea or Baking With Grapes?

Grapes are not a direct substitute for sugar in tea, but they can sweeten other foods. Mashed grapes or grape puree add sweetness to oatmeal, muffins and sauces, though they add moisture. To replace 100 grams of sugar (387 calories), you would need roughly 500 grams of grapes (345 calories), which adds a lot of water, so recipes need adjustment. For hot drinks, a few slices of fruit in the cup or a cinnamon stick can help you reduce the number of cubes gradually, from two to one to half to none over a few weeks.

How Many Sugar Cubes Are in Common Grape Products?

Grape products vary widely. A glass of grape juice has about nine sugar cubes of sugar, a tablespoon of grape jelly three, and a snack-size box of raisins six. A cup of wine contains little sugar since it is fermented. When choosing a grape product, use cubes to see how much sugar it really has and choose the one with the lowest amount for what you want to do.

How Should You Buy and Store Grapes?

Choose grapes that are plump, firmly attached to green, flexible stems, with a light white bloom on the skin. Avoid wrinkled grapes, brown stems or any with mold. Store them unwashed in a perforated bag in the refrigerator, where they keep for one to two weeks, and wash only the portion you plan to eat. Grapes picked ripe do not sweeten further, so taste before buying a large bag. Frozen grapes last for up to six months in a sealed container.

Key Takeaways: Grapes vs Sugar Cube Calories

A grape has about 3.5 calories and a sugar cube 16, so about 4.6 grapes equal a cube. Per 100 grams grapes have 69 calories against 387 for sugar, but a cup of grapes contains the sugar of six cubes, so enjoy them in measured portions, and pair them with protein.