White grapes - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of White grapes

White grapes consist of 0% fat, 1% protein, 16% carbs, 2% fiber and 81% water. With 70 of calories per 100g White grapes are 81% lower than other foods in Fruit and fruit products. In total 0% of the calories in White grapes are from fat, 6% from protein and 91% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 45
  • High in carbs 20.0g carbohydrates per portion of 125g
  • Low Glycemic Load Glycemic Load: 9.0
  • High in folate Covers 0.2% of Folate / Vitamin B9 RDA per portion

Can you eat White grapes for a low carb diet?

With 20g of carbs and a Glycemic Load of 9 in a portion of 125g, White grapes should be avoided for a ketogenic diet due to the high percentage of carbs. White grapes contain high amounts of Fructose, are Gluten free and have no Lactose.

White grapes: nutrition facts & data

Nutrition facts
per 100g
White grapes
avg Fruit and fruit products[1]
Calories (kcal) 70.0 86.1
Fat (g) 0.0 0.8
Protein (g) 1.0 0.9
Carbohydrates (g) 16.0 16.3
Mono- & Di-Saccharides (g) 15.0 16.3
Polysaccharides (g) 0.0 16.3
Fibers (g) 1.6 2.7
Sodium (mg) 2.0 56.4
Water (g) 81.0 75.5
[1] average of Fruit and fruit products

Breakdown in percent (%) of total calories

An average portion size (125g) of White grapes contain:

  • 87.5 Calories
  • 0.0g of Fat
  • 1.3g of Protein
  • and 20.0g of Carbs
  • 2.5mg of sodium - 0.0% of the RDA for sodium.
  • 11.3mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.0mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.5mg of Iron - 0.0% of the RDA for Iron.
  • 237.5mg of Potassium - 0.1% of the RDA for Potassium.
  • 5.0mg of Vitamin C - 0.1% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in White grapes you get

  • 0.06 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Fruit and fruit products have on average 0.06g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Fruit and fruit products 0.05g)
  • 0.10 grams of fibers (total average 0.13g, other foods in Fruit and fruit products 0.17g)

Nutrient distribution per gram

What vitamins are in White grapes?

Vitamins
per 100g
White grapes
avg[1]
Vitamin C (mg) 4.0 44.5
Vitamin E (mg) 0.5 0.6
Vitamin B1 / Thiamine (mg) 0.1 0.0
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 45.0 15.3
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 4.0
beta-Carotene (μg) 35.0
[1] average of Fruit and fruit products

Are White grapes rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (125g) for White grapes of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in White grapes

Minerals
per 100g
White grapes
avg[1]
Magnesium (mg) 9.0 17.4
Zinc (mg) 0.0 0.2
Sodium (mg) 2.0 56.4
Calcium (mg) 20.0 22.5
Iron (mg) 0.4 0.7
Potassium (mg) 190.0 224.3
Phosphorus (mg) 20.0 25.7
[1] average of Fruit and fruit products

Are White grapes high in minerals?

info

Again, for every mineral contained in White grapes we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in White grapes

16.0% of White grapes are carbs, per serving of 125g that makes 20.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
White grapes
avg[1]
Monosaccharides (g) 15.0 15.9
Polysaccharides (g) 0.0 0.3
Total carbs (g) 16.0 16.3
[1] average of Fruit and fruit products

How high are the Glycemic Index and the Glycemic Load for White grapes?

The Glycemic Index of White grapes is 45, which would be considered as low. The Glycemic Load in a normal serving is 9.0 and can be regarded as low.

Allergens in White grapes

  • are Gluten free
  • have no Lactose
  • high amounts of Fructose

Fatty acids and cholesterol in White grapes

Of the 0.0g total fat per 100g in White grapes, 0.1g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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