Grape Juice
Unsweetened grape juice concentrates the fruit's sugars and polyphenols without the skins' fibre.
Nutrition per 100 g
Standardised to 100 g of grape juice for fair comparison. Typical serving: 200 g juice — 120 kcal per 200 g serving.
| Nutrient | Per 100 g | Per serving (200 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 60 kcal | 120 kcal | 100 kcal |
| Protein | 0.4 g | 0.7 g | 0.6 g |
| Carbohydrate | 14.8 g | 29.6 g | 24.7 g |
| Fat | 0.2 g | 0.3 g | 0.3 g |
| Fibre | 0.2 g | 0.4 g | 0.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of grape juice, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (200 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.1 mg | 0.2 mg | <1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0.4 µg | 0.8 µg | <1% |
| Thiamin | 0.017 mg | 0.034 mg | 1% |
| Riboflavin | 0.015 mg | 0.03 mg | 1% |
| Niacin | 0.13 mg | 0.26 mg | <1% |
| Vitamin B6 | 0.032 mg | 0.064 mg | 2% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.048 mg | 0.096 mg | <1% |
| Choline | 3.2 mg | 6.4 mg | <1% |
| Minerals | |||
| Calcium | 11 mg | 22 mg | <1% |
| Iron | 0.25 mg | 0.5 mg | 1% |
| Magnesium | 10 mg | 20 mg | 2% |
| Phosphorus | 14 mg | 28 mg | 1% |
| Potassium | 104 mg | 208 mg | 2% |
| Sodium | 5 mg | 10 mg | <1% |
| Zinc | 0.07 mg | 0.14 mg | <1% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.018 mg | 0.036 mg | 2% |
| Manganese | 0.24 mg | 0.48 mg | 10% |
Source: USDA FoodData Central — Grape juice, canned or bottled, unsweetened, without added ascorbic acid
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat grape juice?
- Micronutrients for relatively few calories when portions stay reasonable.
- Unsweetened grape juice concentrates the fruit's sugars and polyphenols without the skins' fibre.
How to include it
- Eat as it is, or pair with yogurt or oats for protein.
- Typical pairing ideas: Yogurt, Oats, Lemon.
Things to consider
- Easy to over-consume relative to hunger; treat as an occasional or measured item.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Grapes
Convenient, polyphenol-rich fruit — red and black varieties carry the most resveratrol.
- kcal
- 69
- protein
- 0.7 g
- fibre
- 0.9 g
per 100 g · Typical serving: 1 cup (151 g)
Apple Juice
Unsweetened apple juice is mostly water and fruit sugar, with little of the apple's fibre left.
- kcal
- 46
- protein
- 0.1 g
- fibre
- 0.2 g
per 100 g · Typical serving: 200 g juice
Pomegranate
Jewel-like arils with punicalagins — among the highest-polyphenol foods measured.
- kcal
- 83
- protein
- 1.7 g
- fibre
- 4 g
per 100 g · Typical serving: 1/2 cup arils (87 g)
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