Grapefruit Nutrition Facts

Grapefruit is widely cultivated in the tropical and subtropical countries. It is a cross-breeding between oranges and pomelos.

Grapefruit is a citrus fruit that is packed with nutrients essential for good health and overall well-being. The amazing nutrient profile of grapefruit has increased its popularity tremendously among the health-conscious people.

Let’s Have a Look at Why You Should Make Grapefruit an Essential Part of Your Diet:

To begin with, grapefruit has a high-water content, which makes it low in calories. 100 grams of this juicy fruit contains approximately 40 calories. Hence, weight-watchers can add grapefruit to their calorie-restricted diet.

Low Glycemic Food

Grapefruit has a low-fat content and a medium carbohydrate content. The glycemic index of this fruit is 25 and it falls under the category of low glycemic index fruits. So, individuals with diabetes mellitus who love this fruit will be pleased to know that it does not cause a sudden spike in the blood glucose levels.

Rich in Vitamin C

This fruit is also appreciated for its high vitamin C content. The high vitamin C content in grapefruit is valuable to the immune system. Vitamin C is a natural antioxidant and it has the ability to ward off something as simple as cold and flu and as serious as cancer. Other beneficial vitamins present in grapefruit are the members of the B-complex family, which include:

The list doesn’t end here! Grapefruit also contains vitamin A and E, two fat-soluble vitamins that are crucial for the functioning of the body.

Minerals in Grapefruit

Grapefruit also contains an array of minerals that are beneficial for the human body. Minerals present in grapefruit include:

  • Calcium
  • Magnesium
  • Potassium
  • Iron
  • Zinc
  • Phosphorus
  • Manganese
  • Copper
  • Cobalt

Phytochemicals in Grapefruit

Like many other citrus fruits, grapefruit is a great source of disease-fighting compounds that boost overall health and keep diseases and infections are bay. Naringen, naringenin, narirutin and hesperidin are the plant compounds present in grapefruit that possess strong antioxidant and anti-inflammatory activities.

The mildly acidic and slightly bitter taste of grapefruit juice is due to the presence of naringin in it.

Grapefruit juice contains highly toxic alkaloids and saponins, but its strong antioxidant potential is enormous. Hence, the positive effects of grapefruit outweigh the negative effects.

Research and Scientific Studies: What Do They Have to Say?

One interesting study found that consumption of grapefruit is associated with higher nutrient intakes. The study further reported that grapefruit and 100% grapefruit juice are a concentrated source of vitamin C and other vital nutrients.

Furthermore, pink and white grapefruit juice was found to have more favorable nutrient density scores than other commonly consumed 100% fruit juices, including apple, grape, pineapple and prune.

Similarly, fresh pink and white grapefruit tended to have higher nutrient density scores when compared to some commonly consumed fresh fruits such as apples, bananas and peaches.

The study concluded that consumption of grapefruit was associated with improved adequacy of intake of key nutrients including vitamin C and magnesium, and a greater proportion of adults meeting their recommended intake of dietary fiber.

Addition of grapefruit to your diet can improve the overall quality of diet for many individuals who are striving to consume a healthful diet with increased levels of fruits.

According to The USDA National Nutrient Database, One Medium-Sized Grapefruit, Which Is Approximately 125-130 Grams Contain:

Nutrients Value
Energy 41 kcal
Water content 116 grams
Protein 0.81 grams
Fat 0.13 grams
Total carbohydrate 10.34 grams
Dietary fiber 1.4 grams
Sugars 8.93 grams
MINERALS
Calcium 15 milligrams
Iron 0.12 milligrams
Magnesium 10 milligrams
Phosphorus 10 milligrams
Potassium 178 milligrams
Sodium 0 milligrams
Zinc 0.09 milligrams
VITAMINS
Vitamin C 44 milligrams
Thiamine 0.046 milligrams
Riboflavin 0.026 milligrams
Niacin 0.320 milligrams
Vitamin B6 0.054 milligrams
Folate 13 micrograms
Vitamin A 1187 IU
Vitamin E 0.17 milligrams

Also Read

  1. Health Benefits of Grapefruit
  2. How to Eat a Grapefruit?

References

  1. https://ndb.nal.usda.gov/ndb/foods/show/2222
  2. https://www.researchgate.net/publication/317167298
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016745/

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