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Grapes vs Strawberries: Calories Compared
Strawberries is lower in calories (32 vs 69 per 100g). Grapes has 0.7g protein per 100g versus 0.7g in Strawberries.
Per typical serving, Grapes provides 104 kcal (based on a 151g portion) versus Strawberries at 4 kcal (12g). The average adult needs around 2,000 calories per day, so grapes contributes 5.2% and strawberries contributes 0.2% 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 | Grapes | Strawberries |
|---|---|---|
| Calories | 69 kcal | 32 kcal |
| Protein | 0.7g | 0.7g |
| Carbohydrates | 18.1g | 7.7g |
| of which Sugars | 15.5g | 4.9g |
| Fat | 0.2g | 0.3g |
| of which Saturates | 0.1g | 0g |
| Fibre | 0.9g | 2g |
| Sodium | 2mg | 1mg |
| Potassium | 191mg | 153mg |
| Calcium | 10mg | 16mg |
| Iron | 0.4mg | 0.4mg |
| Vitamin C | 3.2mg | 58.8mg |
| Vitamin A | 3µg | 1µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Grapes has more (69kcal vs 32kcal per 100g) — a difference of 37kcal. Strawberries is the lower-calories option if that is your priority.
- Protein: both foods contain the same amount (0.7g per 100g).
- Carbohydrates: Grapes has more (18.1g vs 7.7g per 100g) — a difference of 10.4g.
- Sugars: Grapes has more (15.5g vs 4.9g per 100g) — a difference of 10.6g. Strawberries is the lower-sugars option if that is your priority.
- Fat: Strawberries 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: Grapes has more (0.1g vs 0g per 100g) — a difference of 0.1g. Strawberries is the lower-saturated fat option if that is your priority.
- Fibre: Strawberries has more (2g vs 0.9g per 100g) — a difference of 1.1g. Strawberries is the stronger source of fibre here.
- Sodium: Grapes has more (2mg vs 1mg per 100g) — a difference of 1mg. Strawberries is the lower-sodium option if that is your priority.
- Potassium: Grapes has more (191mg vs 153mg per 100g) — a difference of 38mg. Grapes is the stronger source of potassium here.
- Calcium: Strawberries has more (16mg vs 10mg per 100g) — a difference of 6mg. Strawberries is the stronger source of calcium here.
- Iron: both foods contain the same amount (0mg per 100g).
- Vitamin c: Strawberries has more (59mg vs 3mg per 100g) — a difference of 56mg. Strawberries is the stronger source of vitamin C here.
- Vitamin a: Grapes has more (3µg vs 1µg per 100g) — a difference of 2µg. Grapes is the stronger source of vitamin A here.
- 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 | Grapes | % DV | Strawberries | % 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, Strawberries is the lower-calorie option at 32 kcal per 100g. If you need more protein, Grapes provides more at 0.7g per 100g. For lower carbohydrates, Strawberries has fewer carbs at 7.7g per 100g.
Both grapes and strawberries 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, Grapes or Strawberries?
Grapes has 69 calories per 100g while Strawberries has 32 calories per 100g. Grapes is higher in calories by 37 kcal per 100g.
Which has more protein, Grapes or Strawberries?
Grapes contains 0.7g of protein per 100g. Strawberries contains 0.7g of protein per 100g. Grapes has more protein.
Is Grapes healthier than Strawberries?
Grapes has 69 kcal, 0.7g protein, 18.1g carbs and 0.2g fat per 100g. Strawberries has 32 kcal, 0.7g protein, 7.7g carbs and 0.3g 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, Grapes or Strawberries?
Grapes contains 0.9g of fibre per 100g, and Strawberries contains 2g per 100g. Strawberries has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Grapes vs Strawberries?
A typical 1 cup of grapes (151g) is around 104 calories. A typical 1 cup halves of strawberries (12g) is around 4 calories — a difference of 100 kcal per serving in favour of strawberries.
Can I substitute Grapes for Strawberries 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).