How Many Grams of Protein In Grapes? 6 Effects on Muscle

Grapes aren’t a high-protein food but their nutrient profile offers benefits for strength training by supporting recovery, performance, and overall health:

• Recovery: grapes’ antioxidants can help reduce muscle soreness and inflammation after strength training, promoting faster recovery.

• Carbohydrates: Grapes provide readily available carbohydrates to fuel workouts and replenish glycogen stores, enhance exercise performance, and prevent fatigue.

• Electrolytes: Grapes contain potassium, which helps maintain optimal muscle function and nerve transmission, improving performance and preventing cramps.

Let’s talk about how many grams of protein in grapes are there, the benefits of muscle mass and strength training, and how to add different types to your versatile diet.

How Much Protein Is In One Serving (a Cup) of Grapes?

A 100-gram serving, roughly a cup, only offers 0.72 grams of protein. A typical cup of grapes (about 151 grams) would have about 0.9 grams of protein.

Here are a few examples:

Green Grapes
Variety	Protein per 100g
Thompson Seedless	0.72 g
Crimson Seedless	0.69 g
Autumn Crisp	0.72 g
Cotton Candy Grapes	0.68 g
Green Globe	0.72 g

Red Grapes
Variety	Protein per 100g
Red Flame (aka Flame Seedless)	0.77 g
Crimson Seedless	0.69 g
Ruby Roman	0.74 g
Scarlet Royal	0.72 g
Black Seedless (technicality, but included by some as “red”)	0.75 g

Grape Juice
Variety	Protein per 100g
Concord Grape Juice	0.37
Red Grape Juice (blend)	0.36
White Grape Juice (blend)	0.34
Purple Grape Juice	0.37
Black Grape Juice	0.40

Source: USDA

Note: The data for specific brands of grape juice may vary slightly, depending from one brand to another.

However, this doesn’t mean grapes are out of the picture for building muscle or reaching daily protein goals. They make a refreshing and nutritious addition to a balanced diet, but you’ll need to pair them with protein-rich options like other fruits such as avocado or guava, cheese, yogurt, nuts, or seeds to hit your mark.

Here are some other nutrients that grapes are a good source of

• Vitamin C
• Vitamin K
• Potassium
• Manganese
• Thiamine
• Riboflavin
• Vitamin B6

Pro tip: If you’re looking for high-protein sources, add meat, poultry, fish, eggs, dairy products, legumes, or nuts and seeds to your diet.

Are Grapes Good For Building Muscle?

Grapes provide excellent support for muscle-building processes due to resveratrol – a polyphenol compound in grapes that acts as an antioxidant.

Here’s a scientific breakdown of resveratrol’s role in muscle building:

Protein Synthesis Stimulation

Resveratrol directly activates the mTOR signaling pathway, a key regulator of protein synthesis in muscle cells. This pathway triggers a cascade of events that leads to increased production of muscle proteins, ultimately promoting muscle growth.

It can also upregulate the expression of genes involved in protein synthesis, including myostatin and follistatin – myostatin inhibits muscle growth, while follistatin blocks its activity.

Resveratrol signals when each of these genes needs to be active, indirectly decreasing the production of myostatin within muscle cells or increasing the production of follistatin.

This creates a balanced environment for muscle protein synthesis.

Antioxidant Defense

By exercising, your body generates reactive oxygen species (ROS) that can potentially damage muscle tissue and hinder growth. Resveratrol scavenges and neutralizes ROS, protecting muscle cells from oxidative stress.

This reduces inflammation and soreness, allowing for faster recovery and increased training frequency, ultimately contributing to muscle growth.

Mitochondrial Boost

Resveratrol activates AMPK, a cellular energy sensor that regulates metabolism. AMPK promotes mitochondrial biogenesis, the creation of new mitochondria, the powerhouses of cells.

More mitochondria means increased energy production.

With more energy, muscles perform better and recover faster during exercise.

Glucose Uptake Enhancement

Resveratrol improves insulin sensitivity, allowing muscle cells to take up glucose from the bloodstream more efficiently. This provides readily available fuel for muscle activity and protein synthesis.

Also, resveratrol can stimulate fat burning, providing an alternative energy source and reducing reliance on muscle protein for fuel.

Remember: Scientific research on resveratrol is ongoing and its long-term effects on muscle mass are not officially confirmed yet.

Hydration Hero

Proper hydration is critical for optimal muscle performance and recovery. Dehydration can hinder your workouts and even lead to muscle breakdown.

Prebiotic Potential

Grapes contain prebiotic fibers that nourish the good bacteria in your gut. A healthy gut microbiome is vital to overall health, including muscle building.

Generally, gut bacteria can influence nutrient absorption, hormone production, and muscle protein synthesis. Adding grapes to your diet gives your gut a boost, potentially setting the stage for better muscle growth.

Remember: Grapes are not a standalone muscle-building solution. They do their best work alongside a balanced diet. 

Raw Grapes vs. Raisins: A Protein Showdown

When it comes to nutritional value between grapes and raisins, raisins are much richer in sugar and calories. This is due to dehydration, as removing water from grapes concentrates their nutrients.

But does it affect protein content? Do raisins have more protein than raw (fresh) grapes?

While the percentage of protein in raisins might appear higher due to water loss, the total amount of protein remains the same.

Here’s a quick example:

A grape serving of 100 grams contains about 0.72g of protein. The concentration percentage of protein increases to 3.33% when transformed into a raisin serving of 30 grams.

However, the actual amount of protein per serving stays the same. This means whether you eat a full cup of grapes or ⅓ of a cup of raisins, you’re getting around 0.72g of protein.

Best Grapes To Add To Your Daily Diet

To supplement your protein-based diet with some sweet grapes, here are the most delicious grapes to try:

Grape Variety	Protein (g/100g)	Color	Seedless?	Characteristics	Use
Thompson Seedless	0.72	Green	Yes	Sweet, crisp, affordable	Fresh eating, raisins
Red Globe	0.91	Red	Yes	Sweet, juicy, crunchy	Fresh eating
Flame Seedless	0.77	Reddish-purple	Yes	Sweet, tangy, crunchy	Fresh eating, salads
Concord	0.72	Dark blue	No	Jammy, high sugar content	Juice, jams, pies
Sultana (Golden Raisins)	1	Golden	Yes	Sweet, chewy (dried)	Snacking, baking
Cabernet Sauvignon	0.1	Deep red	No	Bold, complex, black currant, tobacco, cedar	Red wine (Bordeaux, Napa)
Chardonnay	0.1	Green	No	Versatile, buttery, oaky, light, crisp	White wine (Burgundy, Champagne)
Merlot	0.1	Red	No	Softer, fruitier, plum, cherry, chocolate	Red wine (Bordeaux blends)
Tempranillo	0.1	Red	No	Elegant, red fruit, earth, leather	Red wine (Rioja, Ribera del Duero)
Syrah/Shiraz	Less than 0.1	Red/purple	No	Powerful, blackberry, pepper, smoke (hot), lighter, spicy (cool)	Red wine (Rhône, Australia)

Best Raisins To Add To Your Daily Diet

To make those protein snacks extra sweet but still keep them healthy, here are some of the best raisins you should try:

Raisins	(Approximate) Protein Content	Calories	Packing (Serving) Size
SunMaid California Sun-Dried Raisins	1g	90kcal	28g
Kroger® Seedless Raisins	1g	120kcal	40g
California Organic RaisinsSun-Maid	1g	90kcal	28g
Whole Foods Market Organic Raisins	1g	120kcal	40g
Great Value Seedless California Raisins	1g	130kcal	40g

Note: Nutritionally, “black” and “white” raisins don’t differ significantly, both being low in calories and fat but high in sugar – of course, the same goes for their protein content.

Grapes: Nutritional Value

Raw Grapes
Nutrients	Amount per 100g (approx.)
Protein	0.72g
Water	80.54g
Energy	69kcal
Total lipid (fat)	0.16g
Carbohydrates	18.1g
Fiber, total dietary	0.9g
Total Sugars	15.48g
Calcium, Ca	10mg
Iron, Fe	0.36mg
Magnesium, Mg	7mg
Phosphorus, P	20mg
Potassium, K	191mg
Sodium, Na	2mg
Zinc, Zn	0.07
Copper, Cu	0.127mg
Selenium, Se	0.1µg
Vitamin C, total ascorbic acid	3.2mg
Thiamin	0.069mg
Riboflavin	0.07mg
Niacin	0.188mg
Vitamin B-6	0.086mg
Folate, total	2µg
Folic acid	0µg
Folate	2µg
Choline, total	5.6mg
Vitamin B-12	0µg
Vitamin B-12, added	0µg
Vitamin A, RAE	3µg
Retinol	0µg
Carotene, beta	39µg
Carotene, alpha	1µg
Cryptoxanthin, beta	0µg
Lycopene	0µg
Lutein + zeaxanthin	72µg
Vitamin E (alpha-tocopherol)	0.19mg
Vitamin E, added	0mg
Vitamin D (D2 + D3)	0µg
Vitamin K (phylloquinone)	14.6µg
Fatty acids, total saturated	0.054g
Fatty acids, total monounsaturated	0.007g
Fatty acids, total polyunsaturated	0.048g
Cholesterol	0mg
Caffeine	0mg
Theobromine	0mg

Source

Health Benefits of Grapes

Grapes aren’t among the best foods for a protein-rich diet, but they offer quite a few health benefits:

• Antioxidant-Rich: Grapes are bursting with powerful antioxidants like resveratrol, quercetin, and anthocyanins. These superheroes fight off harmful free radicals in your body, reducing inflammation and protecting your cells from damage.

• Heart-Healthy: Grapes are naturally low in sodium and rich in potassium, a winning combination for keeping your blood pressure in check – excellent for longer training sessions.

• Hydration: Grapes are about 81% water, making them a refreshing and hydrating snack before or after your workout. Staying hydrated improves performance, recovery, and overall well-being, and grapes are a delicious way to keep the water in your body topped up.

• A Bit of Extra Protein: Sure, grapes aren’t protein champions like chicken meat, but they do pack a respectable 0.72 grams per cup. This might seem small, but consider it a bonus protein boost alongside your main protein sources.

• Taste and Versatility Bonus: Their balance of sweetness and tanginess provides a nice versatility, making them easy to incorporate into your diet.

You can toss them in your morning smoothie, add them to salads and yogurt, or grab a handful for a quick and satisfying snack.

How Many Grapes Should You Eat Per Day?

Due to its high fiber and water content, grapes can easily make you feel bloated and mess up your training.

Whether you wanna get some extra protein or add grapes as a part of your weight-loss diet, I’ve made a quick table of recommended daily intake for grapes.

	Weight (150 lbs)	Male	Female	Muscle Building	Weight Loss
General daily intake	5 servings	2-3 servings	2-3 servings	3-4 servings	2-3 servings
Total grapes per day	80-160 grapes	32-48 grapes	32-48 grapes	48-64 grapes	32-48 grapes

Note: Keep in mind that these are average statistics recommended, so feel free to adjust within your recommended range.

Let’s talk about grape limits that you should consider without throwing out those juicy benefits:

• Amount of Protein: Grapes are like the ‘’spotters’’ to your main protein sources. Aim for around 0.8~1 grams of protein per pound/0.45kg of body weight.

Once you know your protein numbers, figure out how much space grapes have in your protein budget.

• Calorie intake: On average, you should limit grapes to one to two cups daily. That’s approximately 30-60 grapes – a perfect little burst of sweetness and nutrients without going overboard.

Think of them as a pre-workout ‘’pick-me-up’’ snack, a refreshing post-workout reward, or a healthy addition to your lunchbox.

• Potential Lack of Appetite: Grapes pack quite some carbs (about 18g per serving) and a decent amount of fiber (about a gram per serving).

Carbs make you feel satiated quickly and fiber slows down digestion, keeping you feeling fuller for longer. This means you’re less likely to reach for sugary snacks after your workout, potentially reducing your gains.

Quick and Easy Grape Snacks

Whether you’re looking for some pre-workout or a post-workout protein boost, I made a few quick and easy recipes with grapes and other protein alternatives you should try.

Let’s get meal-preping!

Tropical Smoothie Powerhouse

Ingredients:

• 1 cup plain Greek yogurt (low-fat or 2%)
• ½ cup green grapes
• ¼ cup pineapple chunks
• Squeeze of fresh lime
• Splash of unsweetened almond milk (optional)
• Sprinkle of chia seeds (optional)

Instructions:

1. Blend together all ingredients except chia seeds (if using) until smooth.
2. Pour into a glass
3. Top with chia seeds (optional).

Grape & Walnut Snack Attack

Ingredients:

• ½ cup red grapes
• ¼ cup chopped walnuts
• Sprinkle of cinnamon

Instructions:

1. Combine all ingredients in a bowl- keep tossing until well mixed.
2. Enjoy as is or toast the walnuts for an extra flavor boost.

Frozen Grape Delights

Ingredients:

• 1 cup green grapes
• ¼ cup plain Greek yogurt (plain or flavored)
• Chopped almonds or coconut flakes (optional)

Instructions:

1. Dip each grape in Greek yogurt
2. Roll in chopped almonds or coconut flakes (optional).
3. Freeze for at least 2 hours. Enjoy your refreshingly icy treats!

Cucumber-Grape “Noodles” with Creamy Dill Dip

Ingredients:

• 1 cucumber
• ½ cup red grapes, halved
• ½ cup cherry tomatoes, halved
• Fresh dill (for garnish and dip)
• ¼ cup plain Greek yogurt
• 1 tablespoon chopped dill
• Squeeze of lemon juice

Instructions:

1. Create “noodles” from the cucumber using a spiralizer or vegetable peeler.
2. Toss cucumber noodles, grapes, and cherry tomatoes in a bowl. Garnish with fresh dill.
3. Mix Greek yogurt with chopped dill and lemon juice to make the dip.
4. Serve “noodles” with the creamy dill dip on the side.

Note: Please, don’t forget to wash all the fresh fruits and vegetables you’re using thoroughly before using them.