Grapefruit Nutrition, Glycemic Index, Calories, Net Carbs & More

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Grapefruit nutrition: calories, sugar, carbs, vitamin C, GI, fiber Grapefruit, raw, pink and red, all areas 100 g 1 NLEA serving - 154g1 cup sections, with juice - 230g *all the values are displayed for the amount of 100 grams by Victoria Mazmanyan | Last updated on October 27, 2023 Medically reviewed by Elen Khachatrian

Table of contents

1. Carbohydrates in Grapefruit
1. Carbohydrates per 100g
2. Carbohydrates per Serving Size
3. Carbohydrate Breakdown
1. Net Carbs
2. Soluble and Insoluble Fiber
2. Calories in Grapefruit
1. What Do 42 Calories or 100 Grams of Grapefruit Look Like?
3. Comparison to Other Fruits
4. Burning Estimates
5. References

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% 0.8 g of 50 g 0.8 g (2% of DV ) Fats: Daily Value: 0% 0.1 g of 65 g 0.1 g (0% of DV ) Carbs: Daily Value: 4% 10.7 g of 300 g 10.7 g (4% of DV ) Water: Daily Value: 4% 88.1 g of 2,000 g 88.1 g (4% of DV ) Other: 0.4 g 0.4 g More about macronutrient chart

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: 3.5 g Glucose: 1.6 g Fructose: 1.8 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: 6.9 g Fiber: 1.6 g Other: 2.2 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.

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.

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 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

Author name: Victoria Mazmanyan Education: General Medicine at YSMU Last updated: October 27, 2023 Medically reviewed by Elen Khachatrian

Top nutrition facts for Grapefruit

Sugar	6.89 g
Calories ⓘ Calories for selected serving	42 kcal
Glycemic index ⓘ Source:https://www.sciencedirect.com/science/article/pii/S0002916522004944 Check out our Glycemic index chart page for the full list.	25 (low)
Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100.	3 (low)
Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols	9 g
Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs)	1 NLEA serving (154 g)
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	2 mg ⓘ https://repository.kulib.kyoto-u.ac.jp/dspace/bitstream/2433/118142/1/30_305.pdf

TOP 4% Fructose ⓘHigher in Fructose content than 96% of foods TOP 4% Sucrose ⓘHigher in Sucrose content than 96% of foods TOP 5% Glucose ⓘHigher in Glucose content than 95% of foods TOP 6% Vitamin C ⓘHigher in Vitamin C content than 94% of foods TOP 16% Vitamin A ⓘHigher in Vitamin A content than 84% of foods

Grapefruit calories (kcal)

Calories for different serving sizes of grapefruit	Calories	Weight
Calories in 100 grams	42
Calories in 1 NLEA serving	65	154 g
Calories in 1 cup sections, with juice	97	230 g

Extra Nutrition facts for Grapefruit

Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100.	1.8 g
Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10.	545 kcal
Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories.	238 g

Grapefruit Glycemic index (GI)

Source:https://www.sciencedirect.com/science/article/pii/S0002916522004944 Check out our Glycemic index chart page for the full list. 25

Grapefruit Glycemic load (GL)

3

Mineral coverage chart

3 servings ( 300g ) 1 serving ( 100g ) Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 2.2% 1% 2.1% 2.6% 4% 0% 0.64% 3.6% 0.96% 0.18% Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 6.6% 3% 6.4% 7.7% 12% 0% 1.9% 11% 2.9% 0.55% Calcium: 22mg of 1,000mg 2.2% Iron: 0.08mg of 8mg 1% Magnesium: 9mg of 420mg 2.1% Phosphorus: 18mg of 700mg 2.6% Potassium: 135mg of 3,400mg 4% Sodium: 0mg of 2,300mg 0% Zinc: 0.07mg of 11mg 0.64% Copper: 0.03mg of 1mg 3.6% Manganese: 0.02mg of 2mg 0.96% Selenium: 0.1µg of 55µg 0.18% Calcium: 66mg of 1,000mg 6.6% Iron: 0.24mg of 8mg 3% Magnesium: 27mg of 420mg 6.4% Phosphorus: 54mg of 700mg 7.7% Potassium: 405mg of 3,400mg 12% Sodium: 0mg of 2,300mg 0% Zinc: 0.21mg of 11mg 1.9% Copper: 0.1mg of 1mg 11% Manganese: 0.07mg of 2mg 2.9% Selenium: 0.3µg of 55µg 0.55% More about mineral coverage chart

Mineral chart - relative view

Calcium 22 mg TOP 48% Manganese 0.02 mg TOP 51% Potassium 135 mg TOP 70% Copper 0.03 mg TOP 74% Selenium 0.1 µg TOP 77% Magnesium 9 mg TOP 78% Phosphorus 18 mg TOP 83% Zinc 0.07 mg TOP 85% Iron 0.08 mg TOP 92% Sodium 0 mg TOP 100% More about Mineral Chart - Relative View

Vitamin coverage chart

3 servings ( 300g ) 1 serving ( 100g ) Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Vitamin K Vit. K 6.4% 0.87% 0% 35% 3.6% 2.4% 1.3% 5.2% 4.1% 3.3% 0% 0% Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Vitamin K Vit. K 19% 2.6% 0% 104% 11% 7.2% 3.8% 16% 12% 9.8% 0% 0% Vitamin A: 58µg of 900µg 6.4% Vitamin E: 0.13mg of 15mg 0.87% Vitamin D: 0µg of 20µg 0% Vitamin C: 31mg of 90mg 35% Vitamin B1: 0.04mg of 1mg 3.6% Vitamin B2: 0.03mg of 1mg 2.4% Vitamin B3: 0.2mg of 16mg 1.3% Vitamin B5: 0.26mg of 5mg 5.2% Vitamin B6: 0.05mg of 1mg 4.1% Folate: 13µg of 400µg 3.3% Vitamin B12: 0µg of 2µg 0% Vitamin K: 0µg of 120µg 0% Vitamin A: 174µg of 900µg 19% Vitamin E: 0.39mg of 15mg 2.6% Vitamin D: 0µg of 20µg 0% Vitamin C: 94mg of 90mg 104% Vitamin B1: 0.13mg of 1mg 11% Vitamin B2: 0.09mg of 1mg 7.2% Vitamin B3: 0.61mg of 16mg 3.8% Vitamin B5: 0.79mg of 5mg 16% Vitamin B6: 0.16mg of 1mg 12% Folate: 39µg of 400µg 9.8% Vitamin B12: 0µg of 2µg 0% Vitamin K: 0µg of 120µg 0% More about vitamin coverage chart

Vitamin chart - relative view

Vitamin C 31 mg TOP 6% Vitamin A 58 µg TOP 16% Folate 13 µg TOP 42% Vitamin E 0.13 mg TOP 50% Vitamin B5 0.26 mg TOP 51% Vitamin B6 0.05 mg TOP 67% Vitamin B1 0.04 mg TOP 68% Vitamin B3 0.2 mg TOP 80% Vitamin B2 0.03 mg TOP 80% Vitamin D 0 µg TOP 100% Vitamin B12 0 µg TOP 100% Vitamin K 0 µg TOP 100% More about vitamin chart - relative view

Protein quality breakdown

3 servings ( 300g ) 1 serving ( 100g ) Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 2.9% 1.2% 0.57% 0.55% 0.9% 0.67% 0.74% 0.82% 1.1% Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 8.6% 3.7% 1.7% 1.6% 2.7% 2% 2.2% 2.5% 3.4% Tryptophan: 8mg of 280mg 2.9% Threonine: 13mg of 1,050mg 1.2% Isoleucine: 8mg of 1,400mg 0.57% Leucine: 15mg of 2,730mg 0.55% Lysine: 19mg of 2,100mg 0.9% Methionine: 7mg of 1,050mg 0.67% Phenylalanine: 13mg of 1,750mg 0.74% Valine: 15mg of 1,820mg 0.82% Histidine: 8mg of 700mg 1.1% Tryptophan: 24mg of 280mg 8.6% Threonine: 39mg of 1,050mg 3.7% Isoleucine: 24mg of 1,400mg 1.7% Leucine: 45mg of 2,730mg 1.6% Lysine: 57mg of 2,100mg 2.7% Methionine: 21mg of 1,050mg 2% Phenylalanine: 39mg of 1,750mg 2.2% Valine: 45mg of 1,820mg 2.5% Histidine: 24mg of 700mg 3.4% More about aminoacid coverage chart

Fat type information

27% 26% 47% Saturated fat: 0.02 g Monounsaturated fat: 0.02 g Polyunsaturated fat: 0.04 g More about fat type chart

All nutrients for Grapefruit per 100g

Nutrient	Value	DV%	In TOP % of foods	Comparison
Vitamin A	58µg	6%	16%
Calories	42kcal	2%	91%	1.1 times less than Orange
Weight per 100 calories	238g	N/A	10%
Protein per 100 calories	1.8g	N/A	74%
Calories per 10 g protein	545kcal	N/A	23%
Protein	0.77g	2%	88%	3.7 times less than Broccoli
Fats	0.14g	0%	91%	237.9 times less than Cheese
Vitamin C	31mg	35%	6%	1.7 times less than Lemon
Carbs	11g	4%	48%	2.6 times less than Rice
Net carbs	9.1g	N/A	48%	6 times less than Chocolate
Cholesterol	0mg	0%	100%	N/A
Vitamin D*	0 IU	0%	100%	N/A
Vitamin D	0µg	0%	100%	N/A
Magnesium	9mg	2%	78%	15.6 times less than Almonds
Calcium	22mg	2%	48%	5.7 times less than Milk
Potassium	135mg	4%	70%	1.1 times less than Cucumber
Iron	0.08mg	1%	92%	32.5 times less than Beef broiled
Sugar	6.9g	N/A	24%	1.3 times less than Coca-Cola
Fiber	1.6g	6%	35%	1.5 times less than Orange
Copper	0.03mg	4%	74%	4.4 times less than Shiitake
Zinc	0.07mg	1%	85%	90.1 times less than Beef broiled
Starch	0g	0%	100%	N/A
Phosphorus	18mg	3%	83%	10.1 times less than Chicken meat
Sodium	0mg	0%	100%	N/A
Vitamin E	0.13mg	1%	50%	11.2 times less than Kiwi
Selenium	0.1µg	0%	77%
Manganese	0.02mg	1%	51%
Vitamin B1	0.04mg	4%	68%	6.2 times less than Pea raw
Vitamin B2	0.03mg	2%	80%	4.2 times less than Avocado
Vitamin B3	0.2mg	1%	80%	46.9 times less than Turkey meat
Vitamin B5	0.26mg	5%	51%	4.3 times less than Sunflower seeds
Vitamin B6	0.05mg	4%	67%	2.2 times less than Oats
Vitamin B12	0µg	0%	100%	N/A
Vitamin K	0µg	0%	100%	N/A
Folate	13µg	3%	42%	4.7 times less than Brussels sprouts
Trans fat	0g	N/A	100%	N/A
Choline	7.7mg	1%	43%
Saturated fat	0.02g	0%	87%	280.7 times less than Beef broiled
Monounsaturated fat	0.02g	N/A	82%	490 times less than Avocado
Polyunsaturated fat	0.04g	N/A	85%	1310.4 times less than Walnut
Tryptophan	0.01mg	0%	55%	38.1 times less than Chicken meat
Threonine	0.01mg	0%	57%	55.4 times less than Beef broiled
Isoleucine	0.01mg	0%	57%	114.3 times less than Salmon raw
Leucine	0.02mg	0%	57%	162.1 times less than Tuna Bluefin
Lysine	0.02mg	0%	57%	23.8 times less than Tofu
Methionine	0.01mg	0%	56%	13.7 times less than Quinoa
Phenylalanine	0.01mg	0%	57%	51.4 times less than Egg
Valine	0.02mg	0%	57%	135.3 times less than Soybean raw
Histidine	0.01mg	0%	57%	93.6 times less than Turkey meat
Fructose	1.8g	2%	4%	3.3 times less than Apple
Caffeine	0mg	0%	100%
Omega-3 - EPA	0g	N/A	100%	N/A
Omega-3 - DHA	0g	N/A	100%	N/A
Omega-3 - DPA	0g	N/A	100%	N/A

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NUTRITION FACTS LABEL

Nutrition Facts ___servings per container Serving Size ______________ Amount Per 100g Calories 42 % Daily Value* 0.22% Total Fat 0.14g 0.1% Saturated Fat 0.02g 0 Trans Fat 0g 0 Cholesterol 0mg 0 Sodium 0mg 3.6% Total Carbohydrate 11g 6.4% Dietary Fiber 1.6g Total Sugars 0g Includes ? g Added Sugars Protein 0.77g Vitamin D 0mcg 0 Calcium 22mg 2.2% Iron 0.08mg 1% 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

ⓘ 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 Low in Cholesterol ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels. Source No Trans Fats ⓘ 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 Saturated Fats ⓘ Increased sodium consumption leads to elevated blood pressure. Source Low in Sodium ⓘ 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 Low in Sugars

Grapefruit nutrition infographic

Infographic link Copy

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/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.