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Banana vs Grapes: Calories Compared
Grapes is lower in calories (69 vs 89 per 100g). Banana has 1.1g protein per 100g versus 0.7g in Grapes.
Per typical serving, Banana provides 105 kcal (based on a 118g portion) versus Grapes at 104 kcal (151g). The average adult needs around 2,000 calories per day, so banana contributes 5.3% 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 | Banana | Grapes |
|---|---|---|
| Calories | 89 kcal | 69 kcal |
| Protein | 1.1g | 0.7g |
| Carbohydrates | 22.8g | 18.1g |
| of which Sugars | 12.2g | 15.5g |
| Fat | 0.3g | 0.2g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 2.6g | 0.9g |
| Sodium | 1mg | 2mg |
| Potassium | 358mg | 191mg |
| Calcium | 5mg | 10mg |
| Iron | 0.3mg | 0.4mg |
| Vitamin C | 8.7mg | 3.2mg |
| Vitamin A | 3µg | 3µg |
| Selenium | 1µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Banana has more (89kcal vs 69kcal per 100g) — a difference of 20kcal. Grapes is the lower-calories option if that is your priority.
- Protein: Banana has more (1.1g vs 0.7g per 100g) — a difference of 0.4g. Banana is the stronger source of protein here.
- Carbohydrates: Banana has more (22.8g vs 18.1g per 100g) — a difference of 4.7g.
- Sugars: Grapes has more (15.5g vs 12.2g per 100g) — a difference of 3.3g. Banana is the lower-sugars option if that is your priority.
- Fat: Banana has more (0.3g vs 0.2g per 100g) — a difference of 0.1g. Grapes is the lower-fat option if that is your priority.
- Saturated fat: both foods contain the same amount (0.1g per 100g).
- Fibre: Banana has more (2.6g vs 0.9g per 100g) — a difference of 1.7g. Banana is the stronger source of fibre here.
- Sodium: Grapes has more (2mg vs 1mg per 100g) — a difference of 1mg. Banana is the lower-sodium option if that is your priority.
- Potassium: Banana has more (358mg vs 191mg per 100g) — a difference of 167mg. Banana is the stronger source of potassium here.
- Calcium: Grapes has more (10mg vs 5mg per 100g) — a difference of 5mg. 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: Banana has more (9mg vs 3mg per 100g) — a difference of 5mg. Banana is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (3µg per 100g).
- Selenium: Banana has more (1µg vs 0µg per 100g) — a difference of 1µg. Banana is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
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 | Banana | % 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, Grapes is the lower-calorie option at 69 kcal per 100g. If you need more protein, Banana provides more at 1.1g per 100g. For lower carbohydrates, Grapes has fewer carbs at 18.1g per 100g.
Both banana 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, Banana or Grapes?
Banana has 89 calories per 100g while Grapes has 69 calories per 100g. Banana is higher in calories by 20 kcal per 100g.
Which has more protein, Banana or Grapes?
Banana contains 1.1g of protein per 100g. Grapes contains 0.7g of protein per 100g. Banana has more protein.
Is Banana healthier than Grapes?
Banana has 89 kcal, 1.1g protein, 22.8g carbs and 0.3g 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, Banana or Grapes?
Banana contains 2.6g of fibre per 100g, and Grapes contains 0.9g per 100g. Banana has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Banana vs Grapes?
A typical 1 medium banana of banana (118g) is around 105 calories. A typical 1 cup of grapes (151g) is around 104 calories — a difference of 1 kcal per serving in favour of grapes.
Can I substitute Banana 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.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).