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Apple vs Grapes: Calories Compared
Apple is lower in calories (52 vs 69 per 100g). Apple has 0.3g protein per 100g versus 0.7g in Grapes.
Per typical serving, Apple provides 95 kcal (based on a 182g portion) versus Grapes at 104 kcal (151g). The average adult needs around 2,000 calories per day, so apple contributes 4.7% and grapes contributes 5.2% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Apple | Grapes |
|---|---|---|
| Calories | 52 kcal | 69 kcal |
| Protein | 0.3g | 0.7g |
| Carbohydrates | 13.8g | 18.1g |
| of which Sugars | 10.4g | 15.5g |
| Fat | 0.2g | 0.2g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.4g | 0.9g |
| Sodium | 1mg | 2mg |
| Potassium | 107mg | 191mg |
| Calcium | 6mg | 10mg |
| Iron | 0.1mg | 0.4mg |
| Vitamin C | 4.6mg | 3.2mg |
| Vitamin A | 3µg | 3µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Grapes has more (69kcal vs 52kcal per 100g) — a difference of 17kcal. Apple is the lower-calories option if that is your priority.
- Protein: Grapes has more (0.7g vs 0.3g per 100g) — a difference of 0.4g. Grapes is the stronger source of protein here.
- Carbohydrates: Grapes has more (18.1g vs 13.8g per 100g) — a difference of 4.3g.
- Sugars: Grapes has more (15.5g vs 10.4g per 100g) — a difference of 5.1g. Apple is the lower-sugars option if that is your priority.
- Fat: both foods contain the same amount (0.2g per 100g).
- Saturated fat: Grapes has more (0.1g vs 0g per 100g) — a difference of 0.1g. Apple is the lower-saturated fat option if that is your priority.
- Fibre: Apple has more (2.4g vs 0.9g per 100g) — a difference of 1.5g. Apple is the stronger source of fibre here.
- Sodium: Grapes has more (2mg vs 1mg per 100g) — a difference of 1mg. Apple is the lower-sodium option if that is your priority.
- Potassium: Grapes has more (191mg vs 107mg per 100g) — a difference of 84mg. Grapes is the stronger source of potassium here.
- Calcium: Grapes has more (10mg vs 6mg per 100g) — a difference of 4mg. Grapes is the stronger source of calcium here.
- Iron: Grapes has more (0mg vs 0mg per 100g) — a difference of 0mg. Grapes is the stronger source of iron here.
- Vitamin c: Apple has more (5mg vs 3mg per 100g) — a difference of 1mg. Apple is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (3µg per 100g).
- Selenium: both foods contain the same amount (0µg per 100g).
- Riboflavin (b2): Grapes has more (0mg vs 0mg per 100g) — a difference of 0mg. Grapes is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Apple | % DV | Grapes | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Apple is the lower-calorie option at 52 kcal per 100g. If you need more protein, Grapes provides more at 0.7g per 100g. For lower carbohydrates, Apple has fewer carbs at 13.8g per 100g.
Both apple and grapes can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Apple or Grapes?
Apple has 52 calories per 100g while Grapes has 69 calories per 100g. Grapes is higher in calories by 17 kcal per 100g.
Which has more protein, Apple or Grapes?
Apple contains 0.3g of protein per 100g. Grapes contains 0.7g of protein per 100g. Grapes has more protein.
Is Apple healthier than Grapes?
Apple has 52 kcal, 0.3g protein, 13.8g carbs and 0.2g fat per 100g. Grapes has 69 kcal, 0.7g protein, 18.1g carbs and 0.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Apple or Grapes?
Apple contains 2.4g of fibre per 100g, and Grapes contains 0.9g per 100g. Apple has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Apple vs Grapes?
A typical 1 medium apple of apple (182g) is around 95 calories. A typical 1 cup of grapes (151g) is around 104 calories — a difference of 9 kcal per serving in favour of apple.
Can I substitute Apple for Grapes in recipes?
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).