Raising Are grapes healthy for kids?
Are grapes healthy? 140 g of red or green grapes (about 1 cup) has 97 calories, 1 g of protein, 1.3 g of fiber, 22 g of naturally occurring sugar, and no added sugar, per USDA FoodData Central. Whole grapes are on both the AAP and CDC choking lists. The AAP says round, firm foods such as grapes can be served if completely chopped into tiny pieces.
Grapes: snack check
- No added sugar
No added sugar (whole food) - Not highly processed
Fresh fruit; no NOVA group 4 ingredient - Low protein and fiber
1 g protein, 1.3 g fiber per 140 g (FDC 174683) - Choking risk under 4
AAP: "whole grapes"; CDC: "uncut grapes"
Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.
| Serving | 140 g (about 1 cup) |
|---|---|
| Calories | 97 |
| Added sugars | 0 |
| Protein | 1 |
| Fiber | 1.3 |
| Sodium | 3 |
Numbers: USDA FoodData Central, SR Legacy, FDC ID 174683 (grapes, red or green, European type, raw); FDA reference amount 140 g. Checked October 2026.
What's in it
Per 140 g of raw seedless-type grapes: 97 calories, 1 g of protein, 1.3 g of fiber, 21.7 g of naturally occurring sugar, and 3 mg of sodium (FDC 174683). Ten grapes weigh about 49 g in the same record. Grapes contain none of the FDA's nine major allergens. The 2025–2030 Dietary Guidelines say sugars naturally present in fruit are not added sugars.
For kids 4–8
The AAP lists "whole grapes" among foods to keep from children until age 4 or older, depending on development, and says round, firm foods such as grapes "can be served if completely chopped into tiny pieces." It advises cutting food for young children into pieces no larger than one-half inch. The CDC lists "uncut grapes." The AAP advises keeping high-risk foods from children until age 4 or older, depending on each child's development.
Swaps and pairings
Grapes are low in protein and fiber at this serving. Pairing them with cheese, plain yogurt, or whole-grain crackers adds protein or fiber.
FAQ
How should I cut grapes for kids?
The AAP says to chop round, firm foods such as grapes completely into tiny pieces, no larger than one-half inch, for young children.
How much sugar is in grapes?
About 21.7 g per 140 g, all naturally present; grapes have no added sugar (FDC 174683).
Are raisins the same as grapes for choking?
The CDC lists uncooked dried fruit such as raisins separately from uncut grapes. See our raisins card.
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Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.
More snack checks
Raisins
Are raisins healthy? A 1.5 oz box has no added sugar, 1.9 g fiber and 28 g of natural sugar, and the CDC lists raisins as a choking risk. Numbers and sources.
Watermelon
Is watermelon healthy for kids? Two cups of diced watermelon (280 g) have 84 calories, no added sugar, and 1.1 g of fiber. Seeds and serving ideas for ages 4–8.
Fruit snacks
Are fruit snacks healthy for kids? A typical pouch has 13 g of added sugar, no fiber, and synthetic dyes. The CDC lists chewy fruit snacks as a choking hazard.
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