How the diets react
Diet Ratings
1 cup (~151g) contains ~27g net carbs and ~23g sugar. High sugar concentration and carb density make them incompatible with ketosis.
Whole plant food, naturally vegan, good source of antioxidants. No animal-derived ingredients or processing.
Unprocessed whole fruit available to Paleolithic humans. Good source of antioxidants, fiber, and natural sugars. Acceptable in paleo diet, though portion control recommended due to sugar density.
Grapes are traditional Mediterranean fruits with high polyphenol content, particularly in red and purple varieties. They are encouraged for daily consumption and are central to Mediterranean wine culture (in moderation).
Plant-derived fruit with high sugar content. Excluded from carnivore diet as a plant food.
Whole fruit with no added ingredients. Explicitly compliant as a natural fruit allowed on Whole30.
Monash University rates grapes as low-FODMAP at a limited serving of 1/2 cup (75g), but high-FODMAP at larger portions due to excess fructose. Portion restriction is necessary.
Some practitioners may allow slightly larger portions, but Monash's conservative limit of 1/2 cup is recommended for elimination phase to minimize fructose load.
DASH-approved fruit. Good source of potassium, fiber, and polyphenols (especially red/purple varieties). Low sodium. Whole grapes preferred over juice.
High glycemic index with concentrated natural sugars. Difficult to portion control. Dr. Sears recommends avoiding grapes and raisins due to high sugar density.
Rich in resveratrol and other polyphenols with strong anti-inflammatory properties. Red and purple varieties particularly beneficial. Whole grapes preferred over juice or raisins.
High natural sugar content (17g per 100g), low fiber (0.9g per 100g), easy to overconsume due to small size and palatability. High glycemic load despite water content (81%). Better avoided or strictly portioned.
Controversy Index
Score range: 1–10/10. Higher controversy = more disagreement between diets.