Are you aware of the nutrient content of a grapefruit? Read this post to find out!


According to the USDA National Nutrient Database, a cup of pink, red, or white grapefruit sections contains:

  • 74 calories
  • 0.23 grams (g) of fat
  • 0 g of sodium
  • 0 g of cholesterol
  • 18.58 g of carbohydrate
  • 1.45 g of protein

Eating one cup of grapefruit sections every day will provide 132 percent of an individual’s vitamin C needs, 43 percent of the recommended vitamin A intake, 5 percent of calcium requirements, and 3 percent of the recommended magnesium intake.

Grapefruits also contain small amounts of:

  • vitamin E
  • thiamine
  • riboflavin
  • niacin
  • folate
  • pantothenic acid
  • potassium
  • phosphorus
  • manganese
  • zinc
  • copper

They also provide powerful antioxidant benefits, containing lycopene, beta-carotene, and active plant compounds.

Fresh pink or red grapefruit contains higher quantities of bioactive compounds and has significantly higher antioxidant potential than white or yellow grapefruit. They also contain more vitamin A.


There are great ways to make sure the right amount of grapefruit is present in a diet.

Pick grapefruits at their peak of ripeness, as they do not ripen or improve in quality after being picked.

Store grapefruits at room temperature, away from direct sunlight. Choose a grapefruit that is heavy for its size and has a little softness when squeezed.

While it can sometimes be hard to find high-quality fruits and vegetables in the winter, it is the perfect time to buy citrus. Winter is the peak season for grapefruit, oranges, and other citrus fruits.

Add some grapefruit slices to a salad at lunch or dinner.

Here are some serving suggestions to enrich the diet with grapefruit:

  • Make a fruit salad with strawberries, pineapple, sliced grapefruit, mandarin oranges, and grapes.
  • Add some grapefruit slices to your salad at lunch or dinner. Complement the oranges with walnuts or pecans, crumbled cheese, and a light balsamic or citrus vinaigrette dressing.
  • Blend your own grapefruit juice to be sure there are no added preservatives or sweeteners.
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Have a look at some of these healthy recipes at home to incorporate more grapefruit into your diet: