Fruit

Grapefruit

Health
ScoreA

Grapefruit is a citrus fruit rich in vitamin C and bioactive compounds like naringin, offering low calorie density with notable cardiovascular and metabolic benefits.

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Why Grapefruit scores 89

Nutrient density32

Protein quality6

Fiber content8

Healthy fats5

Bioactive compounds13

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 53%Vitamin B6 23%Copper 7.3%Thiamin 4.2%Potassium 4.2%

Nutrition

per_100g

Calories

0.6g

Protein

8.1g

Carbs

0.1g

Fat

1.1g

Fiber

Health benefits

Improved cardiovascular health and lipid management

moderate evidence

Naringin and other flavonoids reduce LDL oxidation, support endothelial function, and may lower triglycerides through PPAR-gamma activation

Enhanced insulin sensitivity and glucose metabolism

moderate evidence

Bioactive compounds including narirutin improve glucose transporter expression and reduce hepatic glucose production

Robust antioxidant and anti-inflammatory support

strong evidence

High vitamin C and flavonoids neutralize free radicals and suppress pro-inflammatory cytokines like TNF-alpha and IL-6

Immune system optimization

strong evidence

Vitamin C (34.4mg per 100g) enhances neutrophil function, antibody production, and interferon-gamma synthesis

Digestive health and satiety promotion

moderate evidence

Soluble fiber delays gastric emptying, increases cecal fermentation, and promotes beneficial gut microbiota diversity

Pairs well with

·Pair with healthy fats (avocado, olive oil, nuts) to enhance absorption of fat-soluble carotenoids like lycopene in pink grapefruit
·Combine with leafy greens and seeds to amplify antioxidant synergy; vitamin C increases non-heme iron bioavailability from spinach or chard
·Pair with probiotic-rich foods (kefir, sauerkraut) to support the prebiotic fiber's role in feeding beneficial gut bacteria
·Consume alongside protein sources (Greek yogurt, fish) to moderate blood sugar response and extend satiety duration

Practical tips

·Best timing: morning
·Choose pink or red varieties over white for significantly higher lycopene content (up to 3.6mg per 100g vs. negligible in white)
·Consume the white pith beneath the skin; it contains concentrated naringin and pectin despite bitter taste—consider blending into smoothies
·Store at room temperature for 2-3 weeks or refrigerate for 4-6 weeks to preserve vitamin C and bioactive compounds
·Check medication interactions with healthcare provider before regular consumption; grapefruit inhibits CYP3A4 metabolism affecting statins, calcium channel blockers, and immunosuppressants
·Consume fresh grapefruit rather than juice to retain fiber and avoid concentrated sugar intake; freshly squeezed juice retains bioactives but lacks insoluble fiber