Fruits
How much protein is in grapes?
A cup of grapes has about 1.1 g of protein.
That's 0.7 g of protein per 100 g, or 1 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 cup | 151 g | 1.1 g | 104 |
| 100 g | 100 g | 0.7 g | 69 |
How grapes compares
Other fruits, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Guavaraw | 2.6 g | 3.8 g |
| Blackberriesraw | 1.4 g | 3.2 g |
| Strawberriesraw | 0.7 g | 2.1 g |
| Orangeraw | 0.9 g | 2 g |
| Jackfruitraw | 1.7 g | 1.8 g |
| Dried apricotshalves | 3.4 g | 1.4 g |
| Avocadoraw | 2 g | 1.3 g |
| Blueberriesraw | 0.7 g | 1.3 g |
| Bananaraw | 1.1 g | 1.2 g |
| Appleraw, with skin | 0.3 g | 0.5 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. A cup of grapes covers about 4% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Grapes, red or green (European type, such as Thompson seedless), raw", FDC ID 174683). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.