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Grapefruit nutrition, glycemic index, calories, net carbs & more

Grapefruit, raw, pink and red, all areas
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on February 05, 2022
Education: General Medicine at YSMU
Grapefruit

Carbohydrates in Grapefruit

In this article, we will look at the nutrition of three types of grapefruit: raw pink and red grapefruit, raw white grapefruit, and grapefruit segments canned in juice. However, we will mainly focus on the most popular kind - raw pink and red grapefruit.

Carbohydrates per 100g

A 100g of red grapefruit consists of over 10% carbohydrates, containing 10.66g of carbs.

White grapefruit is lower in carbohydrates, containing 2g fewer carbs in the same serving size.

Grapefruit segments canned in juice contain more carbs than white grapefruits but fewer carbs than the red ones.

Macronutrients chart

11% 89%
Protein:
Daily Value: 2%
0.77 g of 50 g
2%
Fats:
Daily Value: 0%
0.14 g of 65 g
0%
Carbs:
Daily Value: 4%
10.66 g of 300 g
4%
Water:
Daily Value: 4%
88.06 g of 2,000 g
4%
Other:
0.37 g

Carbohydrates per Serving Size

The average serving size of grapefruits that a person eats in one sitting is 154g or half a medium-sized grapefruit.

One average serving size of red and pink grapefruit contains 16.4g of carbs.

Since we consider the average serving size to be the same for different kinds of grapefruits, the comparison results will naturally stay the same.

Carbohydrate Breakdown

The carbohydrate content of red grapefruit consists of 65% sugars, 15% fiber, and 20% other carbohydrates. In other words, red grapefruit contains 6.89g of sugars, 1.6g of fiber, and 2.17g of other carbohydrates.

The primary sugar found in grapefruit is sucrose, making up more than half of the sugar content. The other two sugars in this fruit are glucose and fructose, contained in similar amounts.

Carbohydrate type breakdown

3.51% 1.61% 1.77%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

White grapefruit has a similar carbohydrate composition. However, grapefruit segments canned in juice are much lower in fiber, containing only 4% or 0.04g fiber.

Net Carbs

100g serving of grapefruit contains 9.06g of net carbs. Of this, 6.89g are made up of sugars, and the rest consists of other carbohydrates.

Soluble and Insoluble Fiber

The fiber content in grapefruit consists of 75% soluble (1.2g) and 25% insoluble fiber (0.4g) (1).

Soluble fiber slows down and improves digestion, while insoluble fiber helps with constipation.

Fiber content ratio for Grapefruit

6.89% 1.6% 2.17%
Sugar: 6.89 g
Fiber: 1.6 g
Other: 2.17 g

Calories in Grapefruit

A 100g serving of red grapefruit provides 42 calories. This means that one average serving size, or half a grapefruit, contains 65 calories.

White grapefruit and grapefruit segments canned in juice are relatively lower in calories.

A 100g serving size of grapefruits provides only 2% of your daily calorie intake needs.

Comparison to Other Fruits

Grapefruit is often compared to other popular citrus fruits, such as orange. If you’d like to read more about this, you can visit our “Grapefruit vs. Orange” full comparison page.

In the table below, you can look at how grapefruits compare to other fruits in terms of calorie content.

Food

Calories, per serving

Calories, per 100g

Grapefruit

65

42

Pomelo

72 (1 cup, 190g)

38

Orange

62 (1 fruit, 131g)

47

Grape

62 (1 cup, 92g)

67

Mandarin Orange

58 (109g)

53

Lemon

19 (58g)

29

Burning Estimates

Using a method called Met or Metabolic Equivalent of a Task, we have calculated how much of which physical activity will burn the number of calories (65 cal) provided by one average serving size of a grapefruit (2, 3).

60kg person

80kg person

100kg person

Walking

19 min

14 min

11 min

Running

6 min

5 min

4 min

Cycling

9 min

7 min

6 min

Dancing

9 min

7 min

6 min

References

  1. https://sci.washington.edu/info/forums/reports/FiberFacts.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: February 05, 2022

Important nutritional characteristics for Grapefruit

Grapefruit
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
25 (low)
Insulin index ⓘ
N/A
Calories
42
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
9.06 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 NLEA serving (154 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-2.3 (alkaline)
85% Vitamin C
82% Vitamin A
67% Vitamin A RAE
61% Carotene, beta
61% Lycopene
Explanation: The given food contains more Vitamin C than 85% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Vitamin A RAE, Carotene, beta, and Lycopene.

Grapefruit Glycemic index (GI)

25

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 7% 3% 7% 8% 12% 0% 2% 11% 3% 1% 5%
Calcium: 22 mg of 1,000 mg 2%
Iron: 0.08 mg of 8 mg 1%
Magnesium: 9 mg of 420 mg 2%
Phosphorus: 18 mg of 700 mg 3%
Potassium: 135 mg of 3,400 mg 4%
Sodium: 0 mg of 2,300 mg 0%
Zinc: 0.07 mg of 11 mg 1%
Copper: 0.032 mg of 1 mg 4%
Manganese: 0.022 mg of 2 mg 1%
Selenium: 0.1 µg of 55 µg 0%
Choline: 7.7 mg of 550 mg 1%

Mineral chart - relative view

Calcium
22 mg
TOP 51%
Potassium
135 mg
TOP 74%
Manganese
0.022 mg
TOP 75%
Magnesium
9 mg
TOP 85%
Copper
0.032 mg
TOP 88%
Choline
7.7 mg
TOP 88%
Phosphorus
18 mg
TOP 89%
Zinc
0.07 mg
TOP 93%
Iron
0.08 mg
TOP 94%
Selenium
0.1 µg
TOP 96%
Sodium
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Vitamin A: 1150 IU of 5,000 IU 23%
Vitamin E : 0.13 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 31.2 mg of 90 mg 35%
Vitamin B1: 0.043 mg of 1 mg 4%
Vitamin B2: 0.031 mg of 1 mg 2%
Vitamin B3: 0.204 mg of 16 mg 1%
Vitamin B5: 0.262 mg of 5 mg 5%
Vitamin B6: 0.053 mg of 1 mg 4%
Folate: 13 µg of 400 µg 3%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
31.2 mg
TOP 15%
Vitamin A
1150 IU
TOP 18%
Folate
13 µg
TOP 56%
Vitamin B1
0.043 mg
TOP 75%
Vitamin B5
0.262 mg
TOP 76%
Vitamin B6
0.053 mg
TOP 77%
Vitamin E
0.13 mg
TOP 82%
Vitamin B2
0.031 mg
TOP 87%
Vitamin B3
0.204 mg
TOP 87%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 9% 4% 2% 2% 3% 2% 3% 3% 4%
Tryptophan: 8 mg of 280 mg 3%
Threonine: 13 mg of 1,050 mg 1%
Isoleucine: 8 mg of 1,400 mg 1%
Leucine: 15 mg of 2,730 mg 1%
Lysine: 19 mg of 2,100 mg 1%
Methionine: 7 mg of 1,050 mg 1%
Phenylalanine: 13 mg of 1,750 mg 1%
Valine: 15 mg of 1,820 mg 1%
Histidine: 8 mg of 700 mg 1%

Fat type information

0.021% 0.02% 0.036%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g

All nutrients for Grapefruit per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 48% 9.06g 6 times less than Chocolate Chocolate
Protein 2% 88% 0.77g 3.7 times less than Broccoli Broccoli
Fats 0% 90% 0.14g 237.9 times less than Cheese Cheese
Carbs 4% 48% 10.66g 2.6 times less than Rice Rice
Calories 2% 90% 42kcal 1.1 times less than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 2% 84% 1.77g 3.3 times less than Apple Apple
Sugar N/A 45% 6.89g 1.3 times less than Coca-Cola Coca-Cola
Fiber 6% 42% 1.6g 1.5 times less than Orange Orange
Calcium 2% 51% 22mg 5.7 times less than Milk Milk
Iron 1% 94% 0.08mg 32.5 times less than Beef Beef
Magnesium 2% 85% 9mg 15.6 times less than Almond Almond
Phosphorus 3% 89% 18mg 10.1 times less than Chicken meat Chicken meat
Potassium 4% 74% 135mg 1.1 times less than Cucumber Cucumber
Sodium 0% 100% 0mg N/A White Bread
Zinc 1% 93% 0.07mg 90.1 times less than Beef Beef
Copper 4% 88% 0.03mg 4.4 times less than Shiitake Shiitake
Vitamin A 23% 18% 1150IU 14.5 times less than Carrot Carrot
Vitamin E 1% 82% 0.13mg 11.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 35% 15% 31.2mg 1.7 times less than Lemon Lemon
Vitamin B1 4% 75% 0.04mg 6.2 times less than Pea Pea
Vitamin B2 2% 87% 0.03mg 4.2 times less than Avocado Avocado
Vitamin B3 1% 87% 0.2mg 46.9 times less than Turkey meat Turkey meat
Vitamin B5 5% 76% 0.26mg 4.3 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 77% 0.05mg 2.2 times less than Oat Oat
Folate 3% 56% 13µg 4.7 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 97% 0.01mg 38.1 times less than Chicken meat Chicken meat
Threonine 0% 98% 0.01mg 55.4 times less than Beef Beef
Isoleucine 0% 98% 0.01mg 114.3 times less than Salmon Salmon
Leucine 0% 98% 0.02mg 162.1 times less than Tuna Tuna
Lysine 0% 97% 0.02mg 23.8 times less than Tofu Tofu
Methionine 0% 97% 0.01mg 13.7 times less than Quinoa Quinoa
Phenylalanine 0% 98% 0.01mg 51.4 times less than Egg Egg
Valine 0% 98% 0.02mg 135.3 times less than Soybean Soybean
Histidine 0% 98% 0.01mg 93.6 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 91% 0.02g 280.7 times less than Beef Beef
Monounsaturated Fat N/A 89% 0.02g 490 times less than Avocado Avocado
Polyunsaturated fat N/A 92% 0.04g 1310.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 42
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 0mg
4%
Total Carbohydrate 11g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 22mg 2%

Iron 0mg 0%

Potassium 135mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Grapefruit nutrition infographic

Grapefruit nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.