Are cherries healthier than grapes?

By most measures, yes, though it is close. Cherries offer 2.1g of fiber per 100g against 0.9g for grapes, plus less sugar at about 13g versus 15.5g. Calories nearly match at 71 versus 69 per 100g in USDA data. Grapes answer with hydration and resveratrol, especially red varieties, so neither is a bad pick.

Which has more sugar, cherries or grapes?

Grapes carry more at 15.5g of sugar per 100g, while cherries hold around 13g. Over a full cup the gap widens to roughly 23g of sugar in grapes versus close to 20g in cherries. Cherries' low glycemic index of 22 also means their sugar absorbs more slowly.

Are cherries or grapes better for diabetics?

Cherries are the standout, with a glycemic index of 22 and a glycemic load of just 3 per serving. Grapes land notably higher, in the 46 to 59 GI range, and pack 18.1g of carbs per 100g versus 16.2g for cherries. Pairing either fruit with protein blunts the response, but cherries give diabetics far more margin.

Which has fewer calories, cherries or grapes?

Call it a tie. Grapes edge in at 69 calories per 100g versus 71 for cherries, a 2-calorie difference nobody will notice. Cup servings track the same way: 104 calories for grapes and 106 for cherries. Pick by flavor, not by calories.

Are cherries or grapes better for weight loss?

Cherries earn a slight edge because their 2.1g of fiber per 100g adds staying power that grapes, at 0.9g, mostly lack. Both fruits are easy to overeat by the handful, so pre-portion them: 10 grapes are 34 calories and half a cup of cherries is 53. Either choice beats dried versions, since raisins concentrate to 299 calories per 100g.

Can I eat cherries or grapes on keto?

Neither fruit fits strict keto. Cherries run 14.1g of net carbs per 100g and grapes about 17.2g, so a single cup of either uses most of a 20g daily limit. Grapes are the worse offender at 26g of net carbs per cup. Raspberries or blackberries make better low-carb swaps.

Do cherries or grapes have more potassium and vitamin C?

Cherries lead on both, providing 230mg of potassium and 10.4mg of vitamin C per 100g, while grapes deliver 191mg of potassium. Grapes are about 81% water, which makes them the more refreshing snack on a hot day even if cherries win the micronutrient column.

Cherries

Grapes

All Comparisons

Cherries vs Grapes

It's a Tie!

Both foods have similar nutritional profiles

Compare cherries and grapes calories, sugar, fiber, and glycemic index. See which fruit is better for blood sugar, weight loss, and everyday snacking.

Verdict (USDA data)

Per 100g, Cherries has 71 calories vs Grapes's 69. Cherries has more fiber (2.1g vs 0.9g).

Sources: Cherries (FDC 2346399) · Grapes (FDC 174683)

Nutrition Comparison (per 100g)

Nutrient	Cherries		Grapes
Calories	71	vs	69
Protein	1g	vs	0.7g
Carbs	16.2g	vs	18.1g
Fat	0.2g	vs	0.2g
Fiber	2.1g	vs	0.9g
Sodium	0mg	vs	0mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Cherries: FDC 2346399 · Grapes: FDC 174683.

When to Choose Each

Choose Cherries when:

You're managing blood sugar (GI 22 vs 46-59 for grapes)
You want more fiber (2.1g vs 0.9g per 100g)
You're limiting sugar (about 13g vs 15.5g per 100g)
You want more potassium and vitamin C (230mg and 10.4mg per 100g)

See full Cherries nutrition

Choose Grapes when:

You want a grab-and-go snack with no pits (10 grapes are just 34 calories)
You're hydrating (grapes are about 81% water)
You want resveratrol and polyphenols from red varieties
You freeze fruit for snacking (frozen grapes stay 104 calories per cup)

See full Grapes nutrition

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Last updated: 2026-06-10

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