Are Grapes keto?
Not keto-friendly 26 g net carbs per one cup (151 g) — 130% of a 20 g keto day.
Short answer: Not in normal portions. One cup (151 g) of grapes: 26 g net carbs — 130% of a strict 20 g keto day — with 0.3 g fat and 1.1 g protein.
Grapes are among the most concentrated sugar sources in the produce aisle and have almost no fibre to offset it. They are easy to overeat because each one is small.
How grapes fits a keto carb budget
One serving is 26 g net carbs — 130% of a 20 g day. Even half a serving uses 65% of the budget.
Worked example. 151 g of grapes = 27.3 g total carbs − 1.4 g fibre = 26 g net carbs, 0.3 g fat, 1.1 g protein and 104 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per one cup (151 g) |
|---|---|---|
| Calories | 69 kcal | 104 kcal |
| Fat | 0.2 g | 0.3 g |
| Protein | 0.7 g | 1.1 g |
| Total carbohydrate | 18.1 g | 27.3 g |
| Fibre | 0.9 g | 1.4 g |
| Net carbs | 17.2 g | 26 g |
Where the energy comes from:
How to eat grapes on keto
- Frozen raspberries make a similar pop-in-your-mouth snack.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Blackberries (half a cup) | 3.1 g | 22.9 g |
| Raspberries (half a cup) | 3.3 g | 22.7 g |
Compared with other fruits
Grapes ranks #14 of 15 fruits in our database by net carbs per 100 g (lowest first). Berries and avocado fit; most sweet fruit uses a whole day of carbs in one serving.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Avocado | 1.8 g | 1.3 g |
| Olives | 3.1 g | 1.4 g |
| Blackberries | 4.3 g | 3.1 g |
| Raspberries | 5.4 g | 3.3 g |
| Strawberries | 5.7 g | 5.1 g |
| Coconut (fresh flesh) | 6.2 g | 2.8 g |
See all fruits ranked by net carbs →
Frequently asked questions
How many net carbs are in grapes?
Grapes has about 17.2 g of net carbs per 100 g (18.1 g total carbohydrate minus 0.9 g fibre), and about 26 g per one cup (151 g).
Can you eat grapes on keto?
Not in normal portions. One one cup contains 26 g net carbs, 130% of a strict daily limit.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.