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

Did you know a standard supermarket bunch of grapes (500g) contains around 335 calories? While all fresh grapes are a Slimming World Free Food (yes, really, no syns!), their delicious sweetness means those calories can add up quickly. I always find it so easy to munch through a whole bowl!

It's why the question "are grapes free on Slimming World?" pops up all the time! Here, we’ll dive into the calories for all sorts of grapes – green, red, black, seedless – plus grape juice, raisins, and how they stack up against other fruits for weight loss.

So, How Many Calories Do Grapes Actually Have?

Right, let's get down to the nitty-gritty. Both green and red grapes come in at about 67 kcal per 100g, while black grapes are just a smidge more at 69 kcal per 100g. A single grape, which I reckon is usually around 5-8g, will give you roughly 3-5 kcal.

Honestly, the calorie difference between all the different grape varieties is pretty tiny, so don't fret too much about it! Most of the grapes you find in the supermarket are seedless, and they have exactly the same calorie count as their seeded cousins of the same colour. So, just pick your favourite based on taste – no need to overthink it for calorie counting.

Are Grapes Truly Free on Slimming World?

Okay, so the big question! Yes, all fresh grapes are indeed Free on Slimming World – whether they're green, red, black, seeded, seedless, organic, or bog-standard, you're good to go! Just a heads-up though, grape juice, raisins, and any other dried fruit aren't Free, so they'll have a syn value.

Slimming World makes grapes Free because they're a whole fruit, packed with water and all that lovely fibre. Now, I know 67 kcal per 100g is more than, say, strawberries (a mere 32 kcal) or watermelon (just 30 kcal), but it's still way less than most of our usual snacky culprits. The idea is that the fibre in whole fruit helps you feel full, naturally stopping you from overdoing it – though, speaking from experience, grapes are one of those fruits where it's easy to get a bit carried away!

Right, What's the Calorie Count for Raisins?

Here's where it gets interesting – and a bit surprising if you ask me! Raisins are a completely different beast, weighing in at a whopping 299 kcal per 100g. That's roughly four times the calorie density of fresh grapes! So, a small handful (around 30g) of raisins will set you back 90 kcal and about 5 syns on Slimming World.

That huge jump from 67 kcal/100g for grapes to 299 kcal/100g for raisins happens because when you dry them, you lose about 75% of the water but keep all that lovely sugar concentrated. It's mad to think a 30g serving of raisins is the calorie equivalent of about 120g of fresh grapes – but in a tiny fraction of the size. No wonder raisins don't fill you up nearly as much as a big bowl of fresh ones!

And How Many Calories Are in Grape Juice?

Now onto the liquid version! Unsweetened grape juice has roughly 60 kcal per 100ml. So, if you pour yourself a standard 200ml glass, you're looking at about 120 kcal and around 6 syns on Slimming World. The problem here is that when grapes are pressed into juice, they lose all that lovely fibre from the whole fruit. That means you miss out on the filling benefits, and all the natural sugar gets concentrated into a drink.

On Slimming World, all fruit juices have a syn cost precisely because that fibre is removed. It's quite eye-opening when you realise a 200ml glass of grape juice actually costs more syns than a big bowl of 30 fresh grapes (which is around 121 kcal) – and it certainly won't fill you up anywhere near as much. I'd always choose the fresh fruit myself!

Can Grapes Really Help You Lose Weight?

Absolutely, fresh grapes can totally support your weight loss journey, especially if you swap them in for higher-calorie snacks. At 67 kcal per 100g, a decent 120g portion (that's about 20 grapes, I reckon) gives you 80 kcal, plus water, fibre, and a genuinely sweet hit that can kick those biscuit or chocolate cravings to the curb without any guilt.

The only snag with grapes is what I call 'portion drift' – they're such easy finger food, you can just keep popping them in without even noticing! That innocent-looking bowlful can actually be 250-300 grapes, clocking in at 200 kcal. I find it so much more effective to count out a portion (say, 10-20 grapes) *before* I sit down, rather than just eating straight from the punnet. On Slimming World, it won't change your syns, but it definitely makes a difference to your overall calorie intake – which is always worth keeping an eye on!

How Do Grapes Stack Up Calorie-Wise Against Other Fruits?

You know, grapes (at 67 kcal/100g) tend to sit pretty much in the middle of the fruit calorie league table. If you're looking for super low-cal, strawberries and watermelon are your pals, coming in much lower at just 30-32 kcal per 100g. Bananas (89 kcal/100g) and cherries (63 kcal/100g) are quite similar to grapes. And then there's avocado – a bit of an outlier at 160 kcal per 100g, but that's down to its healthy fat content.

Just a quick note that all the fruits in this handy table are Free on Slimming World. For anyone trying to lose weight, going for lower-calorie fruits like strawberries and watermelon means you can eat a much bigger portion for the same calorie hit – which is brilliant if you're like me and want plenty of bulk to feel properly full from your fruit snacks!

Oh, and if you fancy something a bit more tropical, do check out my post on Calories in Mango UK. I even cover dried mango Swips values and the syn counts for mango chutney there!