How Many Grapes In 1 Cup

Virtually expert sources agree that about 1 cup of grapes equals one serving for adults.

Image Credit: istetiana/Moment/GettyImages

There'southward no denying that grapes are a healthy nutrient for almost everybody — simply what exactly constitutes a serving size of grapes? Most proficient sources hold that most 1 cup of grapes equals 1 serving for adults.

The Serving Size for Grapes

The USDA, which offers nutritional information for almost every food under the sun, describes 1 cup — or just over 150 grams, they say — equally a typical serving size of grapes.

That'south regardless of the blazon of grapes you're because. Because private grape size tin vary quite a scrap between varieties, focusing on a standardized measurement like this makes more sense than counting out individual grapes or trying to quantify what "a agglomeration of grapes" might mean in terms of servings.

Another online tool that'south helpful for building salubrious eating habits, USDA'south ChooseMyPlate, echoes that recommendation — just fleshes it out past adding that you tin measure the cup of grapes either whole or cut upwardly. If you're a counter, they also offer approximate quantities — emphasis on guess — of 32 seedless grapes for a 1-loving cup serving, or 16 seedless grapes for 1/ii cup if you want to carve up up your servings.

If you have special dietary considerations, your ideal serving size might be a picayune dissimilar — and a medico or registered dietitian is usually the correct person to assist y'all decide what that might look like for you. For instance, the American Dietetic Clan recommends that people with diabetes limit a serving of sugar-containing foods to about xv grams of carbohydrates.

If you're eating grapes, that works out to virtually 17 small grapes, or 3 ounces — or roughly equivalent to the USDA's estimate for a ane/2-cup serving.

Nutritional Information for Grapes

Why should you lot include grapes in your nutrition? They're naturally sweet and have a lower calorie count than prepared foods, with about 104 calories per 1-loving cup serving size of grapes, according to the USDA. That serving of grapes too contains 30 milligrams of phosphorus, xiv milligrams of calcium and an impressive 288 milligrams of potassium, plus a smattering of vitamin C, several B vitamins, lutein and beta carotene.

If you struggle to drink enough h2o during the mean solar day, eating water-rich fruits like grapes can assist. The USDA notes that in a 151-gram serving of grapes, a whopping 122 grams is water content.

And, finally, eating grapes helps satisfy the USDA's recommended serving size of 2 cups of fruit per day for most adults. The sole exception is women ages 31 years and older — the USDA recommends they eat 1 1/2 cups of fruit per twenty-four hour period.

However, don't swallow only grapes — eating a variety of fruits, in a broad variety of colors, will help ensure a balanced nutrient intake. And all that fruit tin can do yous a world of good: As the USDA notes, fruits are commonly rich in essential nutrients that most people don't get enough of, including fiber, potassium, vitamin C and folic acrid.

Tip

Although grape juice and other fruit juices do contain many of the nutrients found in the whole fruit, they don't include the healthful effects of all that fiber — so consume whole fruit when you can.