Which one has more calories, green grapes or red grapes? Nutritionist reveals nutritional differences between two people

Grapes are the perfect snack when you're craving something sweet and easily fit into all popular diets, from the Mediterranean to the MIND diet. But should you choose green grapes or red grapes? Healthy living website Prevention consulted a nutritionist to understand the difference in health benefits between the two and explore whether the nutrients and minerals contained are different.

According to the United States Department of Agriculture (USDA), 100 grams (about 1 cup) of seedless green grapes contains: 80 calories, 1 gram of protein, and 19 grams of carbohydrates (containing 16 grams of sugar); the same amount of seedless red grapes contains: 86 calories, 1 gram of protein, and 20 grams of carbohydrates (containing 17 grams of sugar).

Benefits and Potential Disadvantages of Green Grapes

Kathleen Benson, a nutritionist who specializes in women's health Garcia-Benson pointed out that green grapes and red grapes are very similar in terms of calories, carbohydrates, fiber and vitamin content, and the main difference lies in their antioxidant substances. Green grapes are rich in flavonoids, especially flavanols, she said. Cleveland Medical Center research shows that these plant compounds are broken down by intestinal flora (different from the digestion pathways of other nutrients) and can exert anti-inflammatory effects.

A 2023 research review found that flavonoids can uniquely strengthen the immune system and help reduce the risk of cancer and coronary artery disease, while inhibiting tumor growth and reducing free radical damage. Garcia-Benson said the moisture and antioxidants in green grapes can help reduce oxidative stress and maintain healthy blood vessel function.

But a potential disadvantage of eating green grapes as a snack is their high sugar content, which compares with 9 grams of sugar in the same serving of blueberries (compared to 16 grams for green grapes). Diane Han, a nutritionist in San Francisco, said that excessive consumption of grapes may increase the blood sugar of diabetics. Even non-diabetics need to control their sugar intake and still need to pay attention to this when choosing snacks.

Benefits and Potential Disadvantages of Red Grapes

Garcia-Benson pointed out that green grapes are rich in flavonoids, while red grapes contain resveratrol and anthocyanins. These components give red grapes their dark color and are considered to be more effective than the antioxidants contained in green grapes; these compounds are related to heart health, blood vessel health and reducing inflammation.

A review paper in the journal "Biomedicine & Pharmacotherapy" supports that resveratrol has multiple effects such as fighting obesity, improving heart and brain health, and maintaining blood sugar levels. However, it is important to note that grapes can increase blood sugar in a short period of time. At the same time, a 2025 review in the journal "Frontiers in Nutrition" pointed out that anthocyanins have significant potential in combating aging-related diseases such as neurodegenerative diseases, osteoporosis, cancer and cardiovascular diseases.

Like green grapes, red grapes are naturally high in sugar (and fructose), so it is important to consume them in moderation.

Green grapes vs. red grapes: Which one is better for weight loss?

Garcia-Benson pointed out that regardless of whether green grapes or red grapes, their calories and nutritional content are almost the same, so there is essentially no weight loss advantage. The key lies in the amount of intake. She recommends pairing it with high-quality protein or fat sources such as cheese or nuts, which can slow down the digestion of grapes and avoid the sudden rise in blood sugar caused by eating them alone. But don't worry about eating them before a workout. Garcia-Benson says the natural sugars in grapes make them a great pre-workout snack, providing a quick-digesting carbohydrate source for energy.