Grapefruit
A tart citrus with high water content, vitamin C and, in pink varieties, lycopene.
Nutrition per 100 g
Standardised to 100 g of grapefruit for fair comparison. Typical serving: 1/2 fruit (123 g) — 52 kcal per 123 g serving.
| Nutrient | Per 100 g | Per serving (123 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 42 kcal | 52 kcal | 100 kcal |
| Protein | 0.8 g | 1 g | 1.9 g |
| Carbohydrate | 10.7 g | 13.1 g | 25.2 g |
| Fat | 0.2 g | 0.2 g | 0.4 g |
| Fibre | 1.6 g | 2 g | 3.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of grapefruit, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (123 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 38 mg | 46.7 mg | 42% |
| Thiamin | 0.062 mg | 0.076 mg | 5% |
| Riboflavin | 0.1 mg | 0.12 mg | 8% |
| Niacin | 0.26 mg | 0.32 mg | 2% |
| Vitamin B6 | 0.06 mg | 0.074 mg | 4% |
| Minerals | |||
| Calcium | 21.4 mg | 26.3 mg | 2% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 9.6 mg | 11.8 mg | 2% |
| Phosphorus | 20.1 mg | 24.7 mg | 2% |
| Potassium | 156 mg | 192 mg | 3% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.029 mg | 0.036 mg | <1% |
| Copper | 0.026 mg | 0.032 mg | 3% |
| Manganese | 0.016 mg | 0.02 mg | <1% |
Source: USDA FoodData Central — Grapefruit, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat grapefruit?
- Very low calorie density with a satisfying volume.
- Bitter compounds make it a good appetite-slowing starter.
- Vitamin C helps iron absorption at the same meal.
How to include it
- Segment into a salad with avocado and rocket.
- Grill halves with a little honey.
- Squeeze into a dressing with olive oil.
Things to consider
- Interacts with statins and several other medicines — check with a pharmacist.
- Acidity can bother reflux and tooth enamel.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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A whole-fruit vitamin C source that also carries folate and useful fibre in the segment walls.
- kcal
- 47
- protein
- 0.9 g
- fibre
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Kiwi
Exceptional vitamin C density, plus actinidin — an enzyme with real evidence for easing constipation.
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Pomegranate
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