Grapes
Very high sugar with little fiber gives grapes a bigger glucose hit than most fruit.
FatTonic Facts
Grapes · per serving 1 cup (150g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 15 | −33.0 |
| Sugar (g) | 23 | −18.4 |
| Processing | whole | 0.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 59 | |
| Carbs (g) | 27 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 174683 (Grapes, red or green (European type, such as Thompson seedless), raw), public domain, checked 2 Oct 2026.
Glycemic index: 59, from one test: “Grapes, black, Waltham Cross (Australia)”, Table A1 no. 984 (reference: bread, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Sydney University's Glycemic Index Research Service (Human Nutrition Unit, University of Sydney, Australia), unpublished observations, 1995-2007. Table A1 lists this test against white bread (84 on the bread scale) and prints 59 on the glucose scale (bread value x 0.7). Note: the only raw-grape test in the table; grape nectar (985) and canned fruit (1006) are other foods. Opened 28 Oct 2026; the 2021 edition could not be opened.
Per 100 g (USDA record; serving 150 g): carbs 18.1, sugar 15.5, fiber 0.9, protein 0.7, fat 0.2 g.
What this means for fat-burning
Why this score: glycemic load 15 set it, −33.0 points. Source: USDA FoodData Central, FDC 174683.
Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Grapes scores 51, rated Moderate. It scores higher than 29% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does grapes spike insulin?
Glycemic load 15 for 1 cup (150g); FatTonic Score 51/100 — it is neutral for fat-burning.
Is grapes good for fat loss?
Moderate (51/100): grapes is neutral for fat-burning.