Grapes glycemic index
Grapes has a glycemic index of 50, which is low. A 120 g serving (about 1 cup) has a glycemic load of 10 (low).
Also known as: grape
- Serving120 g
- Available carbs21 g
- Fiber1.1 g
- Sugars19 g
- Protein0.9 g
- Calories83 kcal
Serving: about 1 cup.
What to know
Grapes are low GI but easy to overeat. A cup of grapes carries a medium glycemic load, so pair them with cheese or nuts and measure the portion rather than eating from the bunch.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 8.6 g | 4 | Low |
| 100 g | 17 g | 9 | Low |
| 120 g · about 1 cup | 21 g | 10 | Low |
| 240 g · double serving | 41 g | 21 | High |
What the studies found
The value of 50 is the median of 8 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (43 to 59).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 43 · Germany 1977
- 49 · Taiwan 2010
- 49 · Taiwan 2010
- 50 · Australia 2008
- 50 · Italy 1995
- 52 · Australia 2003
- 54 · Australia 2008
- 59 · Australia 2001
Grapes compared with other fruits
Similar low-GI foods
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is grapes low glycemic?
Yes. With a GI of 50, grapes is in the low range (55 or less).
What is the glycemic load of grapes?
A 120 g serving (about 1 cup) has a glycemic load of 10, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat grapes?
With a GI of 50 and a low glycemic load per serving, grapes usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in grapes?
A 120 g serving has about 22 g of total carbohydrate, including 1.1 g of fiber, leaving 20.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 18.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 69 kcal | 83 kcal |
| Carbohydrates | 18 g | 22 g |
| Available carbs | 17 g | 21 g |
| Fiber | 0.9 g | 1.1 g |
| Sugars | 15 g | 19 g |
| Protein | 0.7 g | 0.9 g |
| Fat | 0.2 g | 0.2 g |
Source: USDA FoodData Central, Grapes, red or green (European type, such as Thompson seedless), raw (SR Legacy, FDC 174683). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.