Grapes vs Raisins: Calories and Nutrition Compared (2026)

Raisins are higher in protein at 3.3 g compared to grapes at 0.7 g. Grapes are lower in calories with 69 calories, while raisins have 299 calories.

Grapes and raisins are both popular fruits but vary greatly in their nutritional profiles. Understanding these differences can help inform dietary choices.

What Is the Difference Between Grapes and Raisins?

Grapes are small, round fruits that grow in clusters and are commonly eaten fresh or used to make wine. They are low in calories and high in water content. Raisins are dried grapes that have a concentrated sweetness and chewy texture. They are often used in baking, cooking, and as snacks.

Grapes vs Raisins: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional content of grapes and raisins.

Nutrient (per 100 g)	Grapes (raw, red or green)	Raisins (seedless)
Calories	69 kcal	299 kcal
Protein	0.7 g	3.3 g
Carbs	18.1 g	79.3 g
Sugar	15.5 g	65.2 g
Fat	0.2 g	0.3 g
Fiber	0.9 g	4.5 g
Sodium	2 mg	26 mg

Which Is Better, Grapes or Raisins?

For weight loss: Grapes are more suitable for weight loss, containing only 69 calories compared to 299 calories in raisins.

For muscle and protein: Raisins are better for muscle building, providing 3.3 g of protein, while grapes contain only 0.7 g.

For low-carb or low-sugar: Grapes have lower carbohydrates at 18.1 g and sugar at 15.5 g, compared to raisins with 79.3 g of carbs and 65.2 g of sugar.

How to Track Grapes and Raisins Accurately

Portion sizes and macros can be easy to misjudge, especially with dried fruits like raisins. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult with a healthcare provider for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, grapes or raisins?

Raisins have more protein at 3.3 g, while grapes contain 0.7 g.

Which has fewer calories, grapes or raisins?

Grapes have fewer calories at 69, compared to 299 calories in raisins.

What is the sugar content in grapes?

Grapes contain 15.5 g of sugar per 100 g.

What is the fiber content in raisins?

Raisins provide 4.5 g of fiber per 100 g.

How much fat do grapes have?

Grapes contain 0.2 g of fat per 100 g.

What is the sodium content in raisins?

Raisins have a sodium content of 26 mg per 100 g.

Key Takeaways

• Grapes have 69 calories per 100 g.
• Raisins have 299 calories per 100 g.
• Grapes contain 0.7 g of protein.
• Raisins contain 3.3 g of protein.
• Grapes have 15.5 g of sugar.
• Raisins have 65.2 g of sugar.