Grapefruit, raw, pink and red and white, all areas
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Grapefruit is a large citrus fruit with a thick rind and segmented flesh ranging from pale yellow to vibrant ruby red. Its taste is a distinctive balance of sweet, tart, and mildly bitter, with a juicy, slightly fibrous texture. It is exceptionally low in calories and a good source of vitamin C and fiber.
Calorie split: 7% protein · 90% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love grapefruit for its refreshing, complex flavor that can brighten a meal or stand alone as a healthy snack. It's a versatile ingredient, enjoyed in everything from breakfast salads to cocktails and desserts.
⚠️ Watch-outs & how to enjoy it better
Grapefruit is known for its bitter compounds, which some find off-putting, and its acidity can be harsh on sensitive teeth or stomachs. Crucially, it interacts with numerous medications (like some statins and blood pressure drugs) by affecting their metabolism. To counteract bitterness, sprinkle with a little sugar or honey. To protect tooth enamel, rinse your mouth with water after eating and avoid brushing immediately.
Key benefits
- High in vitamin C, supporting immune function.
- Low calorie density aids in weight management.
- Contains fiber, promoting digestive health.
- Rich in antioxidants like lycopene (in pink/red varieties).
- High water content supports hydration.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The grapefruit is a relatively modern hybrid, believed to have originated in the 18th century in Barbados as a natural cross between the pomelo and the sweet orange.
Full nutrition (USDA data · scales with serving)
| Water | 90.9 g |
| Energy | 32.0 kcal |
| Energy | 134 kj |
| Protein | 0.63 g |
| Total lipid (fat) | 0.10 g |
| Ash | 0.31 g |
| Carbohydrate, by difference | 8.1 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 7.0 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.09 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 8.0 mg |
| Potassium, K | 139 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 0.30 ug |
| Fluoride, F | 1.0 ug |
| Vitamin C, total ascorbic acid | 34.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.25 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 7.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 46.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 552 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Vitamin A, IU | 927 iu |
| Lycopene | 1135 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.01 g |
| Lysine | 0.02 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.01 g |
| Valine | 0.01 g |
| Arginine | 0.07 g |
| Histidine | 0.01 g |
| Alanine | 0.02 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 0.16 g |
| Glycine | 0.01 g |
| Proline | 0.05 g |
| Serine | 0.02 g |
FAQ
Why is grapefruit sometimes called a 'forbidden fruit'?
This nickname likely stems from its 18th-century origins in the Caribbean, where it was a new and unexplained hybrid. It also has biblical connotations, but the fruit's actual history is botanical, not scriptural.
Is the white pith edible?
Yes, the white pith is edible and contains fiber and antioxidants, but it is quite bitter. Most people prefer to remove it for a sweeter taste.
How do I pick a ripe grapefruit?
Look for fruit that feels heavy for its size, indicating juiciness. The skin should be smooth and give slightly to gentle pressure. Color alone isn't a perfect indicator of ripeness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.32 kcal/g · 8% calories from protein · 1.1 g fiber · 7.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.