scored 89/100
Grapefruit is a citrus fruit rich in vitamin C and bioactive compounds like naringin, offering low calorie density with notable cardiovascular and metabolic benefits.
9.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
Grapefruit originated from natural hybridization of sweet orange and pomelo in Barbados during the 18th century and is now cultivated globally in subtropical regions. This tart citrus fruit delivers exceptional vitamin C content (34.4mg per 100g), supporting immune function and collagen synthesis, alongside potassium (139mg) for cardiovascular health. The primary longevity benefit derives from naringin and other flavonoids—bioactive compounds concentrated in grapefruit's flesh and pith that demonstrate antioxidant and anti-inflammatory properties. Pink and red varieties contain additional lycopene, a carotenoid linked to reduced oxidative stress. Notably, grapefruit has been extensively studied for metabolic effects; compounds like narirutin may enhance insulin sensitivity and support healthy glucose metabolism. The soluble fiber (1.1g per 100g) aids digestive health and satiety. However, grapefruit's interaction with cytochrome P450 enzymes affects medication metabolism—a critical consideration for those on certain pharmaceuticals. The fruit's low glycemic profile and high water content (88%) make it valuable for weight management. Regular consumption has shown associations with improved lipid profiles and reduced cardiovascular disease risk in observational studies, particularly when consumed fresh rather than processed.
Naringin and other flavonoids reduce LDL oxidation, support endothelial function, and may lower triglycerides through PPAR-gamma activation
Bioactive compounds including narirutin improve glucose transporter expression and reduce hepatic glucose production
High vitamin C and flavonoids neutralize free radicals and suppress pro-inflammatory cytokines like TNF-alpha and IL-6
Vitamin C (34.4mg per 100g) enhances neutrophil function, antibody production, and interferon-gamma synthesis
Soluble fiber delays gastric emptying, increases cecal fermentation, and promotes beneficial gut microbiota diversity
Morning consumption leverages grapefruit's vitamin C for immune priming throughout the day and its natural acidity to support digestive enzyme activation. The soluble fiber aids breakfast satiety and glucose stability.
Breaks a fast
Safe to consume during intermittent fasting periods due to negligible calorie content, though whole fruit is preferable to maximize satiating fiber. Time medication doses 2+ hours away from grapefruit due to CYP3A4 interaction potential.
Per 100 g of the default form. Bars show how much higher or lower grapefruit is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Grapefruit is classified as a fruit. Grapefruit is a citrus fruit rich in vitamin C and bioactive compounds like naringin, offering low calorie density with notable cardiovascular and metabolic benefits.
Grapefruit scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Not really. A 140 g serving provides about 1.5 g of fiber (~6% of the 28 g daily value).
In a 140 g serving, grapefruit is highest in Vitamin C (~54% DV), Vitamin B6 (~23% DV).
Sometimes — it depends on your daily carb budget. A 140 g serving has about 9.8 g of net carbs (11.3 g total minus 1.5 g fiber).
Best in the morning. Morning consumption leverages grapefruit's vitamin C for immune priming throughout the day and its natural acidity to support digestive enzyme activation. The soluble fiber aids breakfast satiety and glucose stability.
A typical serving is around 140 g (~45 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating grapefruit alongside several other fruit sources.
Grapefruit pairs nicely with: Pair with healthy fats (avocado, olive oil, nuts) to enhance absorption of fat-soluble carotenoids like lycopene in pink grapefruit; Combine with leafy greens and seeds to amplify antioxidant synergy; vitamin C increases non-heme iron bioavailability from spinach or chard; Pair with probiotic-rich foods (kefir, sauerkraut) to support the prebiotic fiber's role in feeding beneficial gut bacteria; Consume alongside protein sources (Greek yogurt, fish) to moderate blood sugar response and extend satiety duration.
Encyclopedia entries that supply the same signature nutrients grapefruit contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients grapefruitcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.