Grapefruit is a healthy, low-calorie fruit: half a medium pink grapefruit has about 52 calories and roughly half of an adult’s daily vitamin C, plus fiber, potassium and, in pink and red varieties, the antioxidant lycopene, according to USDA FoodData Central. The big caution is medicines. The FDA warns that grapefruit and its juice can change how some drugs work, including certain statins, blood pressure medicines and anti-anxiety drugs. If you take regular medication, check the leaflet or ask a pharmacist before eating grapefruit.
Grapefruit nutrition
Per half a medium pink or red grapefruit (about 123 g), from USDA FoodData Central:
| Nutrient | Half a grapefruit |
|---|---|
| Calories | 52 kcal |
| Carbohydrate | 13 g |
| Sugars | 8.5 g |
| Fiber | 2.0 g |
| Vitamin C | 38 mg |
| Potassium | 166 mg |
| Lycopene | 1,750 mcg |
| Water | about 110 g |
Half a grapefruit counts as one of your 5 A Day, according to the NHS. White grapefruit has similar nutrition but almost no lycopene, the red pigment also found in tomatoes and watermelon.
Benefits of grapefruit
Vitamin C
Half a grapefruit provides about 38 mg of vitamin C, roughly half of the 75 to 90 mg most adults need each day. Our list of vitamin C foods shows how it compares with oranges, peppers and kiwi.
Low in calories, high in water
At about 42 calories per 100 g and nearly 90% water, grapefruit is filling for very few calories. Our guide to staying hydrated in hot weather lists other water-rich foods.
Does grapefruit help with weight loss?
The famous “grapefruit diet” isn’t backed by good evidence. In a small 2006 study of 91 adults with obesity, those who ate half a fresh grapefruit before each meal for 12 weeks lost 1.6 kg, compared with 0.3 kg in the placebo group. That’s a modest difference from one small, short study. Grapefruit has no special fat-dissolving power. If eating it before a meal makes you eat less, that’s the benefit.
Fiber
The membranes and pulp contain fiber, including pectin, a soluble fiber. Eating the segments rather than drinking the juice keeps more of it: grapefruit juice has almost no fiber.
Grapefruit and medicines: what you need to know
This is the most important thing to know about grapefruit.
The FDA explains that many drugs are broken down in the small intestine with the help of an enzyme called CYP3A4. Grapefruit can block this enzyme, so more of the drug gets into the blood and stays in the body longer. With some statins, for example, that raises the risk of muscle and liver damage. With a few other drugs, grapefruit has the opposite effect and makes them work less well.
The FDA lists examples including:
- Some statins for cholesterol, such as simvastatin and atorvastatin.
- Some blood pressure drugs, such as nifedipine.
- Some organ transplant drugs, such as cyclosporine.
- Some anti-anxiety drugs, such as buspirone.
- Some corticosteroids for Crohn’s disease or ulcerative colitis, such as budesonide.
- Some heart rhythm drugs, such as amiodarone.
- Some antihistamines, such as fexofenadine, which grapefruit can make less effective.
Important points from the FDA:
- Whole fruit counts too, not only the juice.
- Not every drug in these groups is affected. Some statins, for example, don’t interact.
- Seville oranges, pomelos and tangelos may have the same effect, so avoid them too if your medicine interacts with grapefruit.
- People vary. The amount of the enzyme in the gut differs from person to person.
What to do: read the leaflet that comes with your medicine, or ask your pharmacist or doctor whether grapefruit is safe with it. Don’t stop a medicine without talking to them. If your medicine interacts, they may suggest an alternative drug that doesn’t.
Other cautions
- Acid and teeth. Like other citrus fruit, grapefruit is acidic. The Oral Health Foundation lists citrus fruits among the foods that can contribute to dental erosion if eaten often. Eat it with a meal and wait an hour before brushing.
- Heartburn. Some people find citrus fruit worsens reflux. Avoid it if it triggers your symptoms.
- Juice is less filling. A glass of grapefruit juice has more sugar and much less fiber than half a fruit. The NHS suggests no more than 150 ml of juice and smoothies a day.
How to choose and prepare grapefruit
- Choose fruit that feels heavy for its size, with smooth, firm skin.
- Store at room temperature for a few days, or in the fridge for 2 to 3 weeks.
- To eat from the skin, cut it in half across the middle and loosen the segments with a small serrated knife or grapefruit spoon.
- To segment, cut off the top and bottom, slice away the peel and white pith, and cut between the membranes to release the segments.
Ways to eat grapefruit
- Breakfast: half a grapefruit with yogurt and a sprinkle of nuts.
- Salads: grapefruit segments with avocado, arugula and a little feta. Our strawberry arugula salad uses grapefruit too.
- With fish: grapefruit and fennel salad alongside grilled salmon.
- Broiled grapefruit: a few minutes under the grill brings out its sweetness, with no sugar needed.
Common questions
Is it okay to eat grapefruit every day?
For most people, yes, as long as it doesn’t interact with any medicine you take.
Is pink grapefruit healthier than white?
Pink and red grapefruit contain lycopene and a little beta carotene, which white grapefruit lacks. Otherwise their nutrition is very similar.
Is a small amount of grapefruit okay with my medicine?
It depends on the medicine. For some, even small amounts can matter, so follow the leaflet or your pharmacist’s advice rather than guessing.
Does grapefruit juice count as one of my 5 A Day?
Yes, but only once a day however much you drink, according to the NHS. The whole fruit is the better choice, because it keeps the fiber.
Is grapefruit keto?
Half a grapefruit has about 13 g of carbohydrate, or 11 g of net carbs, which is a large share of a strict 20 g keto allowance. Small portions can fit a more moderate low-carb plan. Our list of keto vegetables has lower-carb options.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
