Nutrition for Grapefruit

Calories, Protein, Vitamins and More

image of grapefruit source

Grapefruit Nutrition Summary

One grapefruit (246 grams or 0.5 lb) contains 103 calories and 1.9 grams of protein. Grapefruit consist of 88% water, 11% carbohydrates, and less than 1% of protein or fat.

Grapefruit is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C, calcium and potassium. It also contains significant amounts of carbohydrates.

In one grapefruit:

  • Calories: 103
  • Protein: 1.9 g
  • Sugar: 16.9 g
  • Dietary fiber: 3.9 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
There is no significant amounts of cholesterol or sodium in grapefruit.

See the Grapefruit Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Grapefruit, raw, pink and red, all areas.

Calories in Grapefruit

Grapefruit has 103 calories per grapefruit or 42 calories for every 100 grams. Most of its calories are from carbohydrates.

91% of calories in grapefruit are from carbohydrates, 7% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 91% of the calories in grapefruit are from carbohydrates. The carbs in grapefruit are mostly in the form of dietary fiber and sugar (19% and 81%). 1 grapefruit has 16% of daily values or 3.9 grams of dietary fiber.

  • Dietary fiber: 3.9 g
  • Sugar: 16.9 g
There is no significant amounts of starch in grapefruit.

Calories from Fat

A small portion, or 2% the calories in Grapefruit are from fat. Grapefruit is very low in total fat, with 0.3 grams per grapefruit. Most of the fat in grapefruit are healthier unsaturated fats.

Grapefruit is cholesterol free and trans-fat free.

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat or monounsaturated fat in grapefruit.

Calories Similar to Grapefruit

Some other fruits or fruit juices with similar calories to grapefruit by weight:

Protein in Grapefruit

One grapefruit has 1.9 grams of protein or about 4% of daily recommended intake. Grapefruit is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.89 g
  • Threonine: 0.03 g
  • Leucine: 0.04 g
  • Lysine: 0.05 g
  • Phenylalanine: 0.03 g
  • Valine: 0.04 g
There is no significant amounts of tryptophan, isoleucine, methionine or histidine in grapefruit.

Protein Similar to Grapefruit

Some other fruits or fruit juices with similar amounts of protein to grapefruit by weight:

Vitamins and Minerals in Grapefruit

An good source of many nutrients, grapefruit contains abundant amounts of Vitamin A, Vitamin C, calcium and potassium. In fact, a single grapefruit contains 102% of recommended daily values or 76.8 milligrams of Vitamin C. Also an excellent source of Vitamin A, a single grapefruit contains 20% of recommended daily values or 142.7 ug of Vitamin A.

Vitamins in grapefruit (1 fruit):
  • Vitamin a: 142.7 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.5 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 76.8 mg
  • Vitamin e: 0.3 mg
  • Folate: 32 ug
Minerals in grapefruit (1 fruit):
  • Calcium: 54.1 mg
  • Potassium: 332.1 mg
  • Iron: 0.2 mg
  • Magnesium: 22.1 mg
  • Zinc: 0.2 mg
  • Selenium: 0.2 ug
  • Phosphorus: 44.3 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 18.9 mg
There is no significant amounts of pantothenic acid, vitamin b12 or vitamin k in grapefruit.

Similar to Grapefruit for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to grapefruit:

Flavonoids and Carotenoids in Grapefruit [3]

Grapefruit contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lycopene and flavonoids luteolin and quercetin. In one grapefruit:

  • beta-carotene: 1688 ug
  • lycopene: 3491 ug
  • luteolin: 1.48 mg
  • Quercetin: 0.81 mg

Grapefruit Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Grapefruit in Cooking

Grapefruit is in the top 25% most popular ingredients for recipes. Grapefruit can be consumed raw and is often juiced, peeled, sectioned or halved before cooking or serving. Most recipes call for one or two grapefruits.

Friends and Relatives of Grapefruit

Other similar relatives:

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