Fruits / Berries
Grape
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 80% |
| Calories | 83kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 19.7 g/ 348g (5%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 6 mg/ 750mg (0.8%) |
Phosphorus | 24 mg/ 700mg (3%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 16 mg/ 1500mg (1%) very low |
What is this food?
Grapes are small, sweet fruits. For every 100g, they provide about 83 kcal, with carbohydrates (mostly natural sugars) and a small amount of fiber.
Why it matters to health
Grapes can fit well in a balanced Filipino day because they add natural sweetness and some dietary fiber (about 1g per 100g). The fiber helps support regular digestion, while the low fat (0.3g) and no cholesterol make them a lighter choice compared with many snacks.
At the same time, grapes are relatively higher in sugar (about 18.1g per 100g). This is still okay—especially since it’s from fruit—but it’s best to watch portions so it doesn’t crowd out more filling foods like viands, vegetables, and rice in your meals.
Healthier tips
- Use grapes as a snack or as part of dessert after meals (instead of replacing a full meal).
- Try a small serving (e.g., a handful) to manage the natural sugar intake.
- Pair grapes with protein or fiber for better fullness—like plain yogurt, nuts (small portion), or a fruit-and-nut mix.
- If you’re counting carbs, remember grapes still count as carbohydrates.
- For everyday balance: aim for 3 full meals plus 1–2 snacks; keep grapes to one snack portion.
Common Filipino dishes
Grape juice, grape-based fruit salad, grape and yogurt parfait, fruit platter with grapes, halo-halo with grapes
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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