Grapefruit
Grapefruit is a citrus fruit rich in vitamin C and bioactive compounds like naringin, offering low calorie density with notable cardiovascular and metabolic benefits.
Variants (3)
Nutrition · per ~140 g serving · ≈ ⅔ grapefruit
- Vitamin C48.2 mg54% DV
- Vitamin B60.40 mg23% DV
- Thiamin0.05 mg4% DV
- Folate14.0 mcg4% DV
- Niacin0.35 mg2% DV
- Riboflavin0.03 mg2% DV
- Choline10.8 mg2% DV
- Vitamin A64.4 iu1% DV
- Vitamin E0.18 mg1% DV
- Copper0.07 mg7% DV
- Potassium194.6 mg4% DV
- Magnesium11.2 mg3% DV
- Calcium16.8 mg1% DV
- Phosphorus11.2 mg<1% DV
- Zinc0.10 mg<1% DV
- Selenium0.42 mcg<1% DV
- Manganese0.02 mg<1% DV
- Iron0.13 mg<1% DV
- Polyunsaturated Fat0.03 g
- Saturated Fat0.02 g
- Monounsaturated Fat0.02 g
- Polyphenols~210 mg
Score · 85/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C38% DV
- Vitamin B617% DV
- Copper5% DV
- Thiamin3% DV
- Potassium3% DV
Overview
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.
Health Benefits (5)
- Improved cardiovascular health and lipid managementmoderateNaringin and other flavonoids reduce LDL oxidation, support endothelial function, and may lower triglycerides through PPAR-gamma activation
- Enhanced insulin sensitivity and glucose metabolismmoderateBioactive compounds including narirutin improve glucose transporter expression and reduce hepatic glucose production
- Robust antioxidant and anti-inflammatory supportstrongHigh vitamin C and flavonoids neutralize free radicals and suppress pro-inflammatory cytokines like TNF-alpha and IL-6
- Immune system optimizationstrongVitamin C (34.4mg per 100g) enhances neutrophil function, antibody production, and interferon-gamma synthesis
- Digestive health and satiety promotionmoderateSoluble fiber delays gastric emptying, increases cecal fermentation, and promotes beneficial gut microbiota diversity
Food Pairings
- ·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
Practical Tips
- ·Choose pink or red varieties over white for significantly higher lycopene content (up to 3.6mg per 100g vs. negligible in white)
- ·Consume the white pith beneath the skin; it contains concentrated naringin and pectin despite bitter taste—consider blending into smoothies
- ·Store at room temperature for 2-3 weeks or refrigerate for 4-6 weeks to preserve vitamin C and bioactive compounds
- ·Check medication interactions with healthcare provider before regular consumption; grapefruit inhibits CYP3A4 metabolism affecting statins, calcium channel blockers, and immunosuppressants
- ·Consume fresh grapefruit rather than juice to retain fiber and avoid concentrated sugar intake; freshly squeezed juice retains bioactives but lacks insoluble fiber
Optimal Timing
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.
- · Late evening if caffeine-sensitive (citrus stimulates mild metabolic activity)
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about grapefruit
What is grapefruit?
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.
Is grapefruit healthy?
Grapefruit scores 85/100 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.
Is grapefruit high in protein?
Not particularly. A 140 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is grapefruit high in fiber?
Not really. A 140 g serving provides about 1.5 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in grapefruit?
In a 140 g serving, grapefruit is highest in Vitamin C (~54% DV), Vitamin B6 (~23% DV).
Is grapefruit keto-friendly?
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).
When is the best time to eat grapefruit?
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.
How much grapefruit should I eat?
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.
What pairs well with grapefruit?
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.
Supplements that mirror Grapefruit's nutrient profile
Encyclopedia entries that supply the same signature nutrients grapefruit contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Grapefruit
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.