Not Keto
Grapes
25.90g net carbs per 1 cup
Skip these on keto, since a single cup packs 25.9 g net carbs, enough to blow a typical 20 to 30 g daily budget in one snack. Reach for a handful of raspberries or blackberries instead when you want fruit that won't wreck your numbers.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 100% of your 20g daily budget.
Plan the rest of your day
Good to Know
Grapes are basically little sugar packets by design, with almost all of those 27.3 g of total carbs coming from natural sugar and only 1.4 g of fiber to offset it. Watch out for the frozen ones marketed as a healthy snack, since freezing concentrates the sweetness and makes it easy to eat far more than a cup. Raisins are worse still, because drying removes the water and shrinks the same sugar into a much smaller, easier-to-overeat portion.
Is Grapes Keto? The Full Answer
Grapes contains 25.90g net carbs per 1 cup (27.30g total carbs minus 1.40g fiber). Skip these on keto, since a single cup packs 25.9 g net carbs, enough to blow a typical 20 to 30 g daily budget in one snack. Reach for a handful of raspberries or blackberries instead when you want fruit that won't wreck your numbers.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 130% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Blackberries are your best stand-in for that fruity sweetness. A half cup runs about 3.1 g net carbs, and the burst of juice scratches the same itch grapes do without the sugar load. Want something you can pop one at a time like grapes? Try fresh raspberries, roughly 3.3 g net carbs per half cup, with a tart-sweet flavor that works in a snack bowl or tossed over Greek yogurt. For pure crunch and portability, a handful of green olives gives you a salty, satisfying nibble at close to 1 g net carbs per ounce, which makes them an easy desk snack.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.