Calories in Grapes UK: Green, Red and Black Compared With SW Syns (2026)

Grapes contain 67 kcal per 100g. A standard supermarket bunch (500g) contains approximately 335 kcal. Grapes are Free Food on Slimming World — no syn cost at any portion size despite being one of the higher-sugar fruits.

The question "are grapes free on Slimming World?" comes up regularly because grapes are noticeably sweet and easy to overeat — a handful becomes a bowlful quickly. The answer is yes, all fresh grapes are Free, but the calorie count is worth knowing because grapes deliver more calories per mouthful than most other Free fruits.

This guide covers calories for green grapes, red grapes, black grapes, and seedless varieties, plus grape juice, raisins, and how grapes compare to other fruits for weight loss.

How Many Calories in Grapes?

Green and red grapes both contain approximately 67 kcal per 100g. Black grapes are similar at 69 kcal per 100g. A single grape weighs around 5–8g, giving 3–5 kcal per grape.

The calorie difference between grape varieties is negligible. Seedless varieties (the majority of supermarket grapes) have the same calorie count as seeded varieties of the same colour. Choose by taste preference rather than calorie content.

Are Grapes Free on Slimming World?

All fresh grapes are Free on Slimming World — green, red, and black, seeded and seedless, organic and standard. Grape juice, raisins, and dried fruit are not Free and carry a syn cost.

Grapes are Free because they are a whole fruit with water content and fibre intact. At 67 kcal per 100g, grapes are higher in calories than strawberries (32 kcal) or watermelon (30 kcal) but still well below most snack foods. The Slimming World position is that the fibre and satiety of whole fruit regulates portion size naturally — though grapes are one of the fruits where portion awareness is worth maintaining because they are easy to eat quickly.

How Many Calories in Raisins?

Raisins contain 299 kcal per 100g — approximately four times the calorie density of fresh grapes. A 30g serving of raisins (a small handful) contains 90 kcal and approximately 5 syns on Slimming World.

The calorie jump from grapes (67 kcal/100g) to raisins (299 kcal/100g) happens because dehydration removes around 75% of the water weight while keeping the sugar. A 30g portion of raisins represents approximately 120g of fresh grapes — but delivers the same calories in a fraction of the volume. Raisins do not have the filling effect of the equivalent weight in fresh grapes.

How Many Calories in Grape Juice?

Unsweetened grape juice contains approximately 60 kcal per 100ml. A standard 200ml glass contains 120 kcal and costs around 6 syns on Slimming World. Grape juice loses the fibre of whole grapes during pressing, which removes the satiety benefit and concentrates the sugar into a drinkable form.

On Slimming World, all fruit juices carry a syn cost because pressing removes the fibre that qualifies whole fruit as Free Food. A 200ml glass of grape juice costs more syns than a large bowl of 30 fresh grapes (121 kcal) while delivering less satiety.

Are Grapes Good for Weight Loss?

Fresh grapes support weight loss when eaten as a snack in place of higher-calorie alternatives. At 67 kcal per 100g, a 120g portion of grapes (around 20 grapes) contains 80 kcal and delivers water, fibre, and a genuine sweet flavour that satisfies sugar cravings without reaching for biscuits or chocolate.

The practical risk with grapes is portion drift — grapes are finger food and easy to keep eating without noticing. A bowlful that looks moderate can be 250–300 grapes at 200 kcal. Counting out a portion (10–20 grapes) before sitting down is more effective than eating from the bunch directly. On Slimming World this makes no difference to syns, but it matters for total calorie intake.

How Do Grapes Compare to Other Fruits in Calories?

Grapes (67 kcal/100g) sit in the middle of the fruit calorie range. Strawberries and watermelon are significantly lower at 30–32 kcal per 100g. Bananas (89 kcal/100g) and cherries (63 kcal/100g) are comparable. Avocado is an outlier at 160 kcal per 100g due to fat content.

All fruits in this table are Free on Slimming World. For weight loss, lower-calorie fruits like strawberries and watermelon allow larger volumes for the same calorie spend — useful for anyone who wants bulk and satiety from fruit snacks.

For a tropical option, see Calories in Mango UK — including dried mango Swips values and mango chutney syn counts.