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Grapefruit nutrition: calories, carbs, GI, protein, fiber, fats

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 October 27, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
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. 

Carbohydrates per 100g

A 100g red grapefruit is comprised 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 red ones.

Macronutrients chart

11% 86%
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 in grapefruit is sucrose, making up more than half of the sugar content. The other two sugars in this fruit are glucose and fructose, in similar amounts.

Carbohydrate type breakdown

51% 23% 26%
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

65% 15% 20%
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.

What Do 42 Calories or 100 Grams of Grapefruit Look Like?

Our team measured what 100 grams of grapefruit looks like to help you visualize its weight and calories. As you can see from the picture below, about one-third of grapefruit comprised 100 grams or 42 calories, which means one whole grapefruit is about 300 grams or about 126 calories

Remember that calorie numbers can vary depending on the grapefruits' size and ripeness.

42 Calories or 100 Grams of Grapefruit

Comparison to Other Fruits

Grapefruit is often compared to other popular citrus fruits, such as orange. To read more about this, visit our "Grapefruit vs. Orange" full comparison page.

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

FoodCalories per servingCalories per 100g
Grapefruit6542
Pomelo72 (1 cup, 190g)38
Orange62 (1 fruit, 131g)47
Grape62 (1 cup, 92g)67
Mandarin Orange58 (109g)53
Lemon19 (58g)29

Burning Estimates

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

 60kg person80kg person100kg person
Walking19 min14 min11 min
Running6 min5 min4 min
Cycling9 min7 min6 min
Dancing9 min7 min6 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: October 27, 2023
Medically reviewed by Elen Khachatrian

Important nutritional characteristics for Grapefruit

Grapefruit
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
25 (low)
Glycemic load 3 (low)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://repository.kulib.kyoto-u.ac.jp/dspace/bitstream/2433/118142/1/30_305.pdf 2mg
TOP 15% Vitamin C ⓘHigher in Vitamin C content than 85% of foods
TOP 18% Vitamin A ⓘHigher in Vitamin A content than 82% of foods
TOP 33% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 67% of foods
TOP 39% Beta Carotene ⓘHigher in Beta Carotene content than 61% of foods
TOP 39% Lycopene ⓘHigher in Lycopene content than 61% of foods

Grapefruit calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 42
Calories in 1 cup sections, with juice 97 230 g
Calories in 1 NLEA serving 65 154 g

Grapefruit Glycemic index (GI)

25

Grapefruit Glycemic load (GL)

3

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

27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g

All nutrients for Grapefruit per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 42kcal 2% 90% 1.1 times less than OrangeOrange
Protein 0.77g 2% 88% 3.7 times less than BroccoliBroccoli
Fats 0.14g 0% 90% 237.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 31.2mg 35% 15% 1.7 times less than LemonLemon
Net carbs 9.06g N/A 48% 6 times less than ChocolateChocolate
Carbs 10.66g 4% 48% 2.6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.08mg 1% 94% 32.5 times less than BeefBeef
Calcium 22mg 2% 51% 5.7 times less than MilkMilk
Potassium 135mg 4% 74% 1.1 times less than CucumberCucumber
Magnesium 9mg 2% 85% 15.6 times less than AlmondAlmond
Sugar 6.89g N/A 45% 1.3 times less than Coca-ColaCoca-Cola
Fiber 1.6g 6% 42% 1.5 times less than OrangeOrange
Copper 0.03mg 4% 88% 4.4 times less than ShiitakeShiitake
Zinc 0.07mg 1% 93% 90.1 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 18mg 3% 89% 10.1 times less than Chicken meatChicken meat
Sodium 0mg 0% 100% N/AWhite Bread
Vitamin A 1150IU 23% 18% 14.5 times less than CarrotCarrot
Vitamin A RAE 58µg 6% 33%
Vitamin E 0.13mg 1% 82% 11.2 times less than KiwifruitKiwifruit
Selenium 0.1µg 0% 96%
Manganese 0.02mg 1% 75%
Vitamin B1 0.04mg 4% 75% 6.2 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 87% 4.2 times less than AvocadoAvocado
Vitamin B3 0.2mg 1% 87% 46.9 times less than Turkey meatTurkey meat
Vitamin B5 0.26mg 5% 76% 4.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.05mg 4% 77% 2.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 13µg 3% 56% 4.7 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.02g 0% 91% 280.7 times less than BeefBeef
Monounsaturated Fat 0.02g N/A 89% 490 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 92% 1310.4 times less than WalnutWalnut
Tryptophan 0.01mg 0% 97% 38.1 times less than Chicken meatChicken meat
Threonine 0.01mg 0% 98% 55.4 times less than BeefBeef
Isoleucine 0.01mg 0% 98% 114.3 times less than Salmon rawSalmon raw
Leucine 0.02mg 0% 98% 162.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.02mg 0% 97% 23.8 times less than TofuTofu
Methionine 0.01mg 0% 97% 13.7 times less than QuinoaQuinoa
Phenylalanine 0.01mg 0% 98% 51.4 times less than EggEgg
Valine 0.02mg 0% 98% 135.3 times less than Soybean rawSoybean raw
Histidine 0.01mg 0% 98% 93.6 times less than Turkey meatTurkey meat
Fructose 1.77g 2% 84% 3.3 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.